Full Body HIIT Circuit // NO REPEATS Workout

Full Body HIIT Circuit // No Repeats Workout is a total body metabolic strength workout from Heather Robertson. This is one of her older workouts (uploaded in 2019). It has been on my To Do list for a long time and I finally got to it today. This workout has an interesting set up. No exercise is repeated but Heather separates the workout into 4 parts or circuits. The first circuit focuses on upper body, the second circuit focuses on your core, the third circuit focuses on lower body and the final circuit is cardio. However, the exercises are all compound moves so even when you are focusing on the lower body you are also frequently working your upper body at the same time. Many of the upper body exercises also give you core work. The core circuit and the cardio circuits are more straight forward. Finally, the separation of “circuits” is done a bit differently than Heather does them now. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. But when she separates a circuit, you only get a 15 second rest–so shorter than the normal interval rest time! In her more recent workouts she separates circuits with either no change in the recovery time or a longer recovery time (usually 30 seconds). This was a fun metabolic strength workout. I would not use it as my main strength workout because it did not feel thorough enough for that purpose but Heather did hit every muscle group in some manner at some point. So this might be enough for some people. Also, though “HIIT” is in the title, I did not find this to be true “High Intensity Interval Training.” I burned 197 calories and never once did my heart rate spike into my peak heart rate zone. But everyone’s fitness level is different. For some people this might be super intense. Either way, I still found it to be an enjoyable and effective workout.

Full Body HIIT Circuit // No Repeats Workout is 35:09 minutes; 2:30 minute warm up and 3:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used. There is a timer in the lower right hand corner of the screen counting down your intervals. During the recoveries Heather previews your next exercise.

  1. In + out push up (alternate one regular push up with one tricep push up)
  2. Kickbacks (alternating single arm tricep kickbacks) (13# DBs)
  3. Superwoman combo (one superman + pull elbows back so arms are in goal post and raise legs/arms/chest)
  4. Crab kicks (in crab pose, alternate kicking legs while doing tricep dips)
  5. Curl, press + twist (hammer curl and when DBs are at shoulders, rotate torso to side while doing a double arm overhead press) (15# DBs)
  6. Plank tap combo (start in plank, tap one hand to opposite shoulder, repeat with other hand then push glutes back to downdog/pike while reaching hand to tap opposite ankle, return to plank and repeat tapping other ankle)
  7. Ski swings (hold a DB in each hand, narrow squat while swinging DBs down past hips, when you stand swing DBs overhead) (13# DBs)
  8. 15 second rest
  9. Unicorn crunch (lay on mat, knees bent and feet on mat, arms are extended straight overhead with palms together, do a basic crunch in this position)
  10. Leg drops (lay on back on mat, head/chest elevated, both legs raised to ceiling, alternate lowering and raising one leg)
  11. Bicycle crunch
  12. Side bridge (in side elbow plank, raise and lower hips)
  13. Repeat #12 on other side of body
  14. Mountain climbers
  15. Suitcase crunch (lay on back on mat, knees bent and feet on mat, hands against forehead with palms facing forward, do a full crunch, bringing hands to knees while keeping backs of hands against forehead)
  16. 15 second rest
  17. Lunge & curl (alternating reverse lunges w/ double arm hammer curl at bottom of lunge) (15# DBs)
  18. Squat & raise (stand with legs wide, lower into a squat while doing a double arm front raise) (6# DBs)
  19. Side lunge press (alternating side lunges with a double arm overhead press between sides) (15# DBs)
  20. In & out squat (holding one DB in both hands, do one narrow squat + one step out squat, alternate sides when doing step out squat) (one 25# DB)
  21. Alternating curtsy lunges (16.5# DBs)
  22. Glute bridge (lay on mat with knees bent and feet on mat close to glutes, place DBs on hips, raise and lower hips) (16.5# DBs)
  23. Stand ups (start in high kneeling on mat holding one DB in both hands, step one foot forward into kneeling lunge, step other foot forward to meet it so you are in squat then stand, reverse motion) (one 16.5# DB)
  24. 15 second rest
  25. Seal jacks (jumping jack the legs, arms open out to sides in a T when legs are wide and close straight arms in front of you when legs are together)
  26. Shadow box (alternating weighted front punches) (5# DBs)
  27. Pop squat (squat jacks, tapping one hand to floor while in squat)
  28. Spot sprint (sprint in place)
  29. Broad jump (jump the length of your mat then 180 jump to face the opposition direction and repeat)
  30. Ninja hops (start in straight arm plank, jump feet to hands so you are in a deep squat, raise hands off mat into prayer, place hands on mat again and jump feet back to plank)
  31. 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.


4 thoughts on “Full Body HIIT Circuit // NO REPEATS Workout

    1. I actually combined this workout with another of Heather’s workouts for an excellent total body cardio + strength workout. IMHO, this one does not stand on its own. But combining it with the other workout was perfect. The review for that workout will post tomorrow. Because I am in the middle of my 7 week rotation, some of the reviews I will be posting were done days ago; tomorrow’s blog post was actually done on Saturday. Today’s post was done sometime last week!


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