Express HIIT Workout // 10 Minutes No Equipment

Express HIIT Workout // 10 Minutes No Equipment is a short finisher workout from Heather Robertson. It felt pretty intense, too. Though I would classify this as a cardio workout, Heather combines cardio exercises with body weight strength exercises. You even get a short warm up and stretch. I did not use this as a finisher workout today but that is how it will be used in the future. This afternoon I combined it with another one of Heather’s short finisher workouts: Bodyweight Tabata Workout. Between the two of them I got an intense 28 minute workout. I only burned 91 calories in the course of this workout but I think if I had used it as a finisher I would have burned more because my heart rate would have already been elevated. Today I came to this workout cold.

Express HIIT Workout // 10 Minutes No Equipment is 14:06 minutes; 1:30 minute warm up and 1:20 minute stretch. Equipment: fitness mat. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

  1. Side to side hops (lateral jumps the length of your mat)
  2. Walking plank jacks (start in straight arm plank, do one plank jack, lower to forearm plank, raise back to straight arm plank and do a plank jack)
  3. High knees & butt kicks (butt kick runs forward the length of your mat then high knee run backwards back to start)
  4. Cross over & hop (stand with legs wide, hinge forward reaching one hand to opposite foot, straighten and jump (keeping legs wide) while reaching both arms overhead, alternate sides)
  5. Plank tap & reach (in straight arm plank, reach one arm straight in front of you to shoulder level, repeat on other arm then tap one hand to opposite shoulder, repeat on other hand)
  6. Lunge & twist (with both hands behind head, do a reverse lunge and at top of lunge, do a knee raise bringing opposite elbow to tap knee)
  7. Repeat #6 on other side of body
  8. Spot sprint (sprint in place)
  9. Squat toe taps (hold partial squat isometrically, alternate hop-tapping one foot out to side)
  10. Bear tuck (start standing, place hands on ground and jump feet back to bear pose (on hands and toes, with knees bent and hovering a few inches off the floor), jump feet back to hands, stand and do one tuck jump)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


5 thoughts on “Express HIIT Workout // 10 Minutes No Equipment

  1. I did this workout after doing Heather’s total body strength ( and 15 min booty with ankle weights ( WOW! All three were great and worked together well to really tire me out. I started the last workout forgetting that I still had on my ankle weights and wondered why I was soooo sluggish … hahaha!

    My husband has started a SEAL prep training regimen that involves doing pull-ups. I don’t think I had ever tried doing a full unassisted pull-up and didn’t think I had the strength, but I was able to do 5 in 2 minutes which just tickled me pink!

    Liked by 1 person

  2. Today I did day 6 of epic III – back/bi/core. The back portion was tough because it was the longest and I was using 30lb. Because you’re bent over for much of it and she only has 10s rest between exercises, I found it hard on my back so I had to take a bit more of a breather at points. The core part was quick but effective. She finished with bis. I was proud of myself that I was able to keep 17.5lb throughout that part which is almost what Caroline was lifting. ☺️

    I fished with a 15 min booty segment from nobadaddiction. I added my pink band towards the end to add a bit more challenge and that it did!

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    1. I haven’t done that one but it sounds like a 50/10 interval? I don’t care for those kinds of intervals for strength work. I like to give my muscles longer recoveries. I obviously do those workouts but I don’t tend to return to them. I like the 20/40 and 15/45 intervals better. And that’s awesome! 17.5 for biceps is a lot!


      1. Yes, it was a 50/10 workout. I totally agree that when lifting heavy, it is not enough time to rest your muscles. I had to take extra breaks here and there.

        Sounds like we both had our butts kicked workout-wise today! I did epic III day 14 sweat maker cardio dumbbell. During the intro, Caroline let’s you know that a maker is the staple exercise. I went “oh boy, this is gonna be tough” and I was right! I was able to stick with my 17.5lb for most everything. I couldn’t do it for the Arnold presses (went to 15 for those) and one of the abs (hollow hold with toe reach) I had to go with a 12. I finished with a 20 min stretch/mobility segment from nobadaddiction. (That channel, BTW, isn’t just one person. It looks like they have several with each one “specializing” in a type of workout. Strange thing is that a few of them look a lot alike and I had to look at the names at the end to know they were different people. Oh well, maybe I’m just not very observant. 🤨😉)

        Liked by 1 person

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