No Equipment HIIT Workout

No Equipment HIIT Workout is a cardio + strength workout from Heather Robertson that is all body weight. And it gets pretty intense. Especially with that first exercise–the star burpee. Exercise one includes air jacks! I was working hard during this workout but it was doable, too. I didn’t feel wasted at the end. I did this workout as a warm up prior to doing my Sunday yoga/flexibility workout and this definitely warmed me up nicely. According to my FitBit I burned 210 calories. Though this was a great workout, it is an example of why I enjoy Heather’s no repeat body weight workouts so much. This workout only has 7 exercises and you repeat them all 3 times. By the 3rd time through the circuit, I was ready for some variety! After I completed this workout, I did Heather’s Relaxing Full Body Stretch // Flexibility & Mobility, which cooled me down and stretched me out nicely.

No Equipment HIIT Workout is 28:56 minutes; 3 minute warm up and 4 minute stretch. Equipment: fitness mat. The exercises are all done interval style: 45 seconds of work followed by 15 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. Star burpees (plank burpees (no push up) with an air jack when standing)
  2. Inchworm push up combo (do one regular push up then walk hands back so you are in pike and do one pike push up)
  3. Squat & lunge (one squat + one reverse lunge)
  4. Repeat #3 on other side of body
  5. Climber knee taps (cross body mountain climbers, tap knee with opposite hand when you pull knee in under body)
  6. Triple boxer jump squat (3 jump squats + hold squat isometrically while doing 6 alternating front punches)
  7. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  8. Repeat #1-7 two more times

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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