Full Body HIIT Workout // With Weights

Full Body HIIT Workout // With Weights is a metabolic cardio + strength workout from Heather Robertson. In this workout, Heather alternates cardio exercises with metabolic strength exercises–so lots of cardio! I burned 300 calories and got some decent strength work, too. Since this workout is less than 40 minutes and it is not a total body workout as the title claims, I used two of Heather’s new Daily 10 workouts to round out my hour and to also fill in the gaps so my entire body was nicely worked. However, since on Monday I start the 7 Week Rotation I created, I am holding off on posting some of the finishers I’ve been doing. Instead of flooding my blog feed today (or any other day I do more than one new-to-me workout), I will post the reviews some time in the next week or two, so that I am only posting one review a day (or less).

I found this to be a great and enjoyable workout, but if you are using this as a strength workout, you either need to use some sort of finisher to work the neglected muscle groups or make up for it in another workout sometime within the same week. This workout is made up of 3 circuits. Each circuit contains 5 exercises and is done twice before you move on to the next circuit. 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.

Full Body HIIT Workout // With Weights is 38:47 minutes; 3 minute warm up and 4:20 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Push press & twist (squat w/ DBs held at shoulders, when you stand do a double arm overhead press while also twisting torso to side, alternate sides when doing overhead press) (15# DBs)
  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. Deadlift, squat & curl (one deadlift + one squat w/ double arm hammer curl) (16.5# DBs)
  4. Bear knee taps (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), alternate tapping hand to opposite knee)
  5. Squat jump & jack (alternate one squat jump with one jumping jack)
  6. Repeat #1-5

30 second rest

Circuit 2:

  1. Lunge + sumo combo (do one sumo squat then pivot feet to side and do one lunge, alternate sides when lunging with a sump squat between each side) (16.5# DBs)
  2. Speed skater (lateral skaters)
  3. Plank hop + press (holding one DB in one hand, place DB in mat between feet, place hands on mat, jump feet back to plank, jump feet back to hands, pick up DB and do one single arm overhead press, alternate arms with a plank hop between each side) (one 16.5# DB)
  4. Hip lift + front crunch (lay on back, hands behind head, legs are raised off floor, keeping feet together, pull knees into chest, opening knees and bringing elbows to knees then push legs out straight at a 45 degree angle + one reverse crunch, pushing legs overhead as you lift hips–alternate these two core exercises)
  5. Hi-lo swing (hold one DB in both hands, squat while swinging DB between legs to forehead level (arms are straight), stand and swing DB overhead) (one 16.5# DB)
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Lunge pass (alternating reverse lunges, while in lunge do a single straight arm lateral raise, when you stand (between lunges) pass the DB to the other hand) (one 8# DB)
  2. Station sprints (jog forward and backwards the length of your mat)
  3. Kickback & jack (one double arm tricep kickback + one weighted jumping jack–pushing both DBs overhead when jacking legs) (10# DBs)
  4. Down dog push up (alternate one push up with one down dog pose)
  5. Squat + hop (hold one DB in both hands by one end, squat and place DB on floor, release DB and jump, land in squat and pick up DB again and stand) (one 40# DB)
  6. Repeat #1-5

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

2 thoughts on “Full Body HIIT Workout // With Weights

  1. Good morning and Happy Saturday! 🥳

    Today I did Epic III Day 45 30 min EMOM. I did one of Caroline’s EMOM workouts before and it kicked my ass so I had to psyche myself up for this one. I had doubts when the intro showed an orange skull with flames (🥺😫) but I forged ahead. There are a LOT of burpees. I think all but one set had a burpee variant. I had to put on my kickboxing gloves after the first round to protect my knuckles (I do burpees on my fists to reduce stress on my wrists). The workout was pretty good, actually, although I started calling Caroline names after the fourth time those damn burpees showed up.

    I finished it off with 2 sarabeth workouts: abs (https://youtu.be/05eKIy2sd-c) and a chest stretch (https://youtu.be/aIt-xMNoR6s). The chest stretch is great if you have tightness. I’d definitely recommend it after a heavy chest workout. Soooo relaxing!

    Liked by 1 person

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