No Equipment Full Body HIIT Workout // Day 51 HR12WEEK 2.0

No Equipment Full Body HIIT Workout is Day 51 in Heather Robertson‘s 12 Week program. This is a body weight cardio + strength workout. No equipment and Heather gives you a full body workout. I enjoyed it more because it was different from her other 12 Week Program workouts that I have been doing for the past few months. It was a nice change of pace. Since it is only 42 minutes, I used Heather’s new 10 Min Standing Abs as a finisher. Between the two, I got a great full body workout this morning.

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 your next exercise. For some (not all) of the exercises that include impact, Heather shows a low impact variation.

No Equipment Full Body HIIT Workout is 42:21 minutes; 4 minute warm up and 5 minute stretch. Equipment: fitness mat.

Circuit 1:

  1. Jumping jacks
  2. Bear kick backs (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)
  3. T, I, Y’s (superman but each rep you change arm position–T arms are extended straight out to sides, Y arms are raised overhead but in a Y formation, I arms are extended straight in front of you in traditional superman)
  4. High knee run
  5. Push up and reach (do one push up then lift one arm straight in front of you to shoulder level, alternate arms with a push up between each side)
  6. Cross drive (in split stance, reach arms overhead to one side (opposite side of back leg), bring back leg forward into knee pull, pulling hands down to knee)
  7. Repeat #6 on other side of body
  8. Cross over & hop (stand with legs wide, hinge forward and touch one foot with opposite hand and when you raise torso, jump, reaching both arms overhead, alternate sides when hinging forward)
  9. Repeat #1-8

30 second rest

Circuit 2:

  1. Squat & toe touch (stand with both arms extended overhead, squat while keeping arms extended overhead and when you stand, lift one leg straight in front of you and touch toe w/ opposite hand, alternate legs with a squat between each side)
  2. Plank leg lifts (in forearm plank, alternate lifting legs)
  3. Rocking chair (sit on mat, roll onto back, lifting legs overhead to ceiling while lifting hips into reverse crunch, roll back up to sitting with knees bent and feet on mat, raise both arms overhead)
  4. Leap & jack (stand at one end of the mat, do a lateral leap to other end of mat and do one jumping jack)
  5. Walking plank (alternate straight arm plank with elbow/forearm plank)
  6. Side lunge & hop (lower into side lunge, when you return to start, raise knee and hop)
  7. Repeat #6 on other side of body
  8. Heel clicks (jump squats, when jumping click heels together)
  9. Repeat #1-8

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 “No Equipment Full Body HIIT Workout // Day 51 HR12WEEK 2.0

  1. Good Thursday to you!

    This is the workout I did today. I was looking for something more strength-oriented and less cardio but this still fit the bill OK, especially when I added one of Heather’s latest no-weights arm workouts ( That one helped fill in many of the gaps from a strength standpoint so overall it was a very good comprehensive strength/cardio workout for me today!

    Yesterday I did another kickboxing video from Sydney ( I’ve enjoyed her workouts so much, I went on her website and tagged a bunch of KB, boot camp and bodyweight workouts that I’m going to try. I give her credit. She’s very pregnant (like ready to pop) but she’s doing full workouts. That made me recall when I was preggers with Elise … I was doing Denise Austin and Kathy smith pregnancy workouts. 😊


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