🔥No Repeats HIIT Workout (with Weights)

No Repeats HIIT Workout (with Weights) is a metabolic cardio + strength workout from Heather Robertson. As the title indicates, no exercise is repeated. She mixes things up a lot in this workout to keep it interesting. You do weighted compound exercises, body weight strength work and cardio intervals. By the end of the workout she manages to work your entire body. I burned 333 calories and got a great workout. I didn’t find this to be her most intense workout but I was working hard. 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.

No Repeats HIIT Workout (with Weights) is 43:32 minutes; 2:30 minute warm up and 3:15 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.

  1. Deadlift & overhead lunge (hold one DB in both hands, do one straight leg deadlift + one reverse lunge, raising DB overhead at bottom of lunge, alternate sides doing a deadlift between each side) (one 15# DB)
  2. Bridge reach (in crab, raise hips to ceiling while also reaching one arm to ceiling, alternate arms)
  3. Curtsy jump squat (alternating curtsy lunges with a jump squat between sides)
  4. Bear kick back (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), alternate raising one leg, pushing sole of foot to ceiling)
  5. Side lunge & press (stand with legs wide and one DB in one hand, lower into side lunge, reaching DB to opposite foot and when you stand do a single arm overhead press) (one 16.5# DB)
  6. Repeat #5 on other side of body
  7. Plank ankle reach (start in straight arm plank, push hips back into pike/down dog while reaching one hand to tap opposite ankle, alternate sides returning to plank between each side)
  8. Double bicycle (bicycle crunch but bringing elbow to opposite knee 2x before changing sides)
  9. Burpee & press (plank burpee (no push up) with one DB, jump out to plank with DB on mat between hands, when you stand, pick up DB with one hand and do a single arm overhead press, place DB back on floor and jump feet back to plank, alternate arms) (one 16.5# DB)
  10. Tricep kickbacks (alternating tricep kickbacks) (13# DBs)
  11. Inchworm & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
  12. Station sprints (high knee sprint in place)
  13. 30 second rest
  14. Squat knee taps (stand with hands behind head, squat and when you stand, raise one knee and tap knee w/ opposite hand)
  15. Lay down push up (start in straight arm plank, keeping body straight from heels to shoulders, lower body to mat, extend arms in front of you into a superman while also raising legs, place hands back under shoulders and, keeping body straight from heels to shoulders, push back up into plank)
  16. Knee drive (stand in wide split stance, do knee raise repeaters with back leg, reach arms overhead and pull them down to knee when it raises)
  17. Repeat #16 on other side of body
  18. Deadlift & row (deadrows) (25# DBs)
  19. Climber twist (in straight arm plank, pull one knee to same side elbow then rotate knee to opposite elbow, alternate legs)
  20. Weighted jacks (jumping jacks with double arm overhead press) (5# DBs)
  21. Tricep press & kick (lay on side with legs straight and stacked, bottom arm/hand is holding top shoulder, top hand is on the floor in front of chest, do a side lying tricep push up and when you lower back to mat, do one straight leg raise)
  22. Repeat #21 on other side of body
  23. Glute march (lay on back with knees bent and feet close to glutes, raise and lower hips into bridge while also raising one knee, alternate legs)
  24. Sump squat & row (holding one DB in each hand, lower into sumo squat with DBs between legs and when you stand do one upright row) (12# DBs)
  25. Heel clicks (squat jumps, click heels together when jumping)
  26. 30 second rest
  27. Lunge & pass (hold one DB in one hand, do alternating reverse lunges, while in lunge arms are open to sides in a T, when you stand to change sides, bring both arms in front of you, passing the DB to the other hand) (one 8# DB)
  28. High knees & butt kicks (4 high knee runs + 4 butt kick runs)
  29. Squat, curl & press (squat w/ DBs at sides, when you stand do a hammer curl into an overhead press) (16.5# DBs)
  30. Shadow box (alternating weighted front punches) (5# DBs)
  31. Side lunge & raise (stand with legs wide holding one DB in both hands, do alternating stationary side lunges, lower DB to leg when in lunge and raise DB overhead with straight arms between sides) (one 15# DB)
  32. One arm rows (alternating single arm rows, pass DB to other hand at bottom of row) (one 30# DB)
  33. Shuffle jacks (in partial squat, lateral shuffle the length of your mat then do one jumping jack)
  34. Push back push ups (in straight arm plank, do one push up, at top of push up, push glutes back to heels keeping knees raised off floor)
  35. Deadlift & squat (holding one DB in both hands do one squat + one single leg deadlift) (one 30# DB)
  36. Repeat #35 on other side of body
  37. Pop lunges (alternating reverse lunges but hop when returning to standing and also when lunging)
  38. Squat & hop (hold one DB by bell in both hands, squat placing DB on floor, release DB and jump, when you land grab DB again and stand) (one 40# DB)

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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