NO REPEAT HIIT // Full Body Cardio + Strength

No Repeat HIIT // Full Body Cardio + Strength is an intense cardio + strength workout from Heather Robertson. It is short but it does a thorough job giving you a total body strength workout with some cardio. According to my FitBit I burned 205 calories and spent a total of 8 minutes in my peak heart rate zone. The remainder of the workout (not counting the warm up and stretch) were high in my cardio zone. Heather starts the intensity right out of the gate with air jack burpees! An excellent and intense workout. It’s only 25 minutes–and that includes a good warm up and a thorough stretch–so if you are short on time, this is a great workout to fit everything in. But if you are not short on time, this is an excellent finisher/add on workout, which is how I used it. I did Heather’s Full Body HIIT Circuit // No Repeats Workout, which is 35 minutes then did this workout. Between the two I got an hour of cardio + strength work that worked my entire body nicely. And this workout filled in the gaps that I felt were missing from Full Body HIIT Circuit // No Repeats Workout. The two workouts actually work very well together. And as a bonus–there is no overlap in exercises, so between the two workouts you get a full hour of no repeated exercises.

No Repeat HIIT // Full Body Cardio + Strength is 25 minutes; 3:10 minute warm up and 4 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 25 pound dumbbells. The weights listed below are what I used. 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 burpee (no push up) + air jack when standing)
2. Deadlift & upright row (holding one DB in both hands, do one deadlift and when you stand do one upright row) (one 20# DB)
3. Climber knee taps (mountain climbers, when you pull knee into chest, tap knee with opposite hand)
4. Plank row & leg lift (one renegade row each arm then lift each leg once) (25# DBs)
5. Lunge & squat combo (one narrow squat + one reverse lunge) (no DBs)
6. Lunge and press (stationary lunges with single arm overhead press) (one 15# DB)
7. Repeat #5 & 6 on other side of body
8. Inchworm & push up combo (do one push up then walk hands back so you are in pike and do one pike push up)
9. Squat & delt raise (squat and when you stand, do one bent arm lateral raise) (8# DBs)
10. Ninja hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm hammer curl, place DBs on floor again and jump feet back to plank) (15# DBs)
11. Bridge & chest press (lay on back with knees bent and feet on floor, raise hips and hold isometrically at top of bridge, do a chest press, lower hips and DBs at the same time) (20# DBs)
12. Boxer jump squats (3 jump squats, hold squat isometrically and do 6 alternating front punches)
13. Sumo pulse & front raise (stand with legs wide and feet turned out, hold one DB in both hands, lower into sumo squat and pulse 2x, stand and do a straight arm front raise, raising DB all the way overhead) (one 20# DB)
14. Push press & twist (hold DBs at shoulders, squat and when you stand, rotate torso to side while doing a single arm overhead press, alternate side/arm) (15# DBs)
15. Triple push up burpee (full burpee but do 3 push ups when in plank before jumping feet back in to hands)
16. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)

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