Extreme HIIT Cardio Workout // No Repeats (No Equipment)

Extreme HIIT Cardio Workout // No Repeats (No Equipment) is another fun and intense cardio and body weight strength workout from Heather Robertson. If you’ve done as many of Heather’s workouts as I have then these are all familiar exercises but that doesn’t make it any less enjoyable. Though I got a great cardio workout, I would not call this workout “extreme.” According to my FitBit I burned 194 calories and only spent a total of 4 minutes in my peak heart rate zone.

Extreme HIIT Cardio Workout // No Repeats (No Equipment) is 28:13 minutes; 3:10 minute warm up and 3 minute stretch. Equipment: fitness mat. The exercises are all done interval style: 40 seconds of work followed by 10 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. Butt kickers (butt kick run)
  2. Hip twister (squat jump, at top of jump twist hips to one side, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
  3. Knee drive (reverse lunge into front knee raise, arms are raised overhead when lunging, bringing hands to knee when it raises)
  4. Repeat #3 on other side of body
  5. Mountain climbers
  6. Jumping jacks
  7. Squat & punch (squat and when you stand do one side punch, alternate arms when punching)
  8. High knee run
  9. Side lunge hops (alternating side lunge, hop/shuffle when changing sides)
  10. Ghost rope (pretend to jump rope with jump rope arms)
  11. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  12. Bicycle crunch
  13. Burpees (full burpee with push up when in plank and jump when standing)
  14. Plank tap combo (in straight arm plank, tap one hand to opposite shoulder, repeat on other side of body, then tap one leg out to side, repeat on other leg)
  15. Stand up & hop (start in high kneeling with hands behind head, step one leg forward then step the other leg forward to meet it, jump reaching arms overhead then reverse motion, stepping one foot back to kneeling lunge then bring the other leg back so you are in high kneeling again)
  16. Spot sprint (high knee sprint in place)
  17. Crossover jacks (do one jumping jack, landing with feet wide, forward fold reaching one hand to opposite foot, other arm reaches for ceiling, alternate sides with a jack between each side)
  18. T-push ups (one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with one push up between each side plank)
  19. Plank saw (in forearm plank, rock body forward and back using toes)
  20. Squat & calf raise (fast squats, at top of squat raise onto toes)
  21. Lunge & twist (alternating reverse lunges, while in lunge, twist torso toward front leg)
  22. Power jacks (jumping jacks but land in sumo squat when legs are wide)
  23. Plank & ankle tap (start in plank, push glutes back to downdog/pike while reaching hand to tap opposite ankle, alternate sides returning to plank between sides)
  24. Pop squat (squat jacks, tapping one hand to floor while in squat)
  25. Burpee jacks (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)

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


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