NO REPEATS Full Body HIIT Workout // Day 45 HR12WEEK 2.0

No Repeats Full Body HIIT Workout is Day 45 in Heather Robertson‘s 12 Week Program. This is another intense metabolic strength workout. This one is cardio + strength but there is no set pattern to how the cardio and the strength exercises are alternated. The strength exercises are primarily metabolic exercises that work multiple muscle groups in a single exercise. This will really elevate your heart rate. Finally, the interval lengths (45/15) also increase the intensity. I was working hard! Like many of Heather’s “full body” workouts, I did not feel this was full body, so I used her short The Best Exercises to Target Back Fat as a finisher. Between the two workouts I burned 465 calories!

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 the intervals and recoveries. During the recovery Heather previews the next exercise. Heather shows a low impact variation for some of the exercises that have impact.

No Repeats Full Body HIIT Workout is 42:29 minutes; 4 minute warm up and 5 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10, 15 and 25 pound dumbbells. The weights I used are listed below.

  1. Goblet squat (one 40# DB)
  2. Plank jack & tap (while in straight arm plank, jack the legs while one hand taps opposite shoulder, alternate arms)
  3. Single arm swings (hold one DB in each hand, swing both DBs between legs kettlebell style but only raise one DB to shoulder level, alternate arms) (15# DBs)
  4. Lay down push ups (in straight arm plank, lower body to mat then reach both arms in front of you superman style, place hands under shoulders and push back up to plank)
  5. Lunge tap & press (alternating forward leaning reverse lunges, while in lunge torso is hinged forward over front leg, tap both DBs to floor on either side of front foot, when you stand between sides do one overhead press) (10# DBs)
  6. Shadow box (alternating weighted front punches) (5# DBs)
  7. Single arm overhead tricep extension (one 11# DB)
  8. Repeat #7 on other arm
  9. Push press (squat w/ DBs held at shoulders and when you stand do an overhead press) (16.5# DBs)
  10. Walking plank (alternate forearm plank with straight arm plank)
  11. Curtsy & raise (alternating curtsy/cross-back lunges, hold one DB in both hands, raise DB overhead while in lunge and lower DB when changing sides) (one 10# DB)
  12. Bridge reach (in crab, raise hips to ceiling while also reaching one arm up over opposite shoulder, alternate arms)
  13. Reverse crunch & kick out (lay on back with hands on mat beside hips, push legs overhead while raising hips in reverse crunch then bend knees when lowering legs and push them out straight in line with hips and elevated a few inches off the mat)
  14. Flutter kicks (lay on back on mat and lean upper body back on elbows, flutter kick straight legs)
  15. Cossack squat (hold one DB in both hands goblet style, alternating stationary side lunges but the straight leg is rotated so heel is on floor and toe is raised to ceiling when you are in lunge) (one 30# DB)
  16. Leap & jack (leap laterally the length of the mat + one jumping jack)
  17. 30 second rest
  18. Curtsy & squat (holding one DB goblet style, do alternating curtsy/cross-back lunges, between each lunge do one narrow squat) (one 30# DB)
  19. Plank reach (in straight arm plank, raise one arm straight in front of you to shoulder level, alternate arms)
  20. Ski swing (holding one DB in each hand, do one narrow squat while swinging DBs down beside hips, when you stand, swing DBs up just above shoulder level) (10# DBs)
  21. Pike push up combo (do one plank push up then walk hands back so you are in pike and do one pike push up)
  22. Tick tock lunge (pendulum lunge–do one forward lunge then step same leg back into reverse lunge, hold one DB at one shoulder) (one 25# DB)
  23. Repeat #22 on other side of body
  24. Boxer jacks (jack legs while doing alternating front punches) (5# DBs)
  25. Alternating scap squeeze (extend arms out to sides in a T, pull one elbow behind ribs, alternate arms) (5# DBs)
  26. Around the world (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (7# DBs)
  27. Flying frog (jump squats, when in squat tap fingers to mat between legs, when you jump alternate extending arms out to sides in a T with raising both arms overhead)
  28. Alternating lifts (extend arms/DBs out to sides in a T and hold them there isometrically, alternate raising one arm overhead then lowering back to side) (5# DBs)
  29. 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)
  30. Plank ankle reach (in straight arm plank, push hips back into down dog while reaching one hand back to opposite ankle, return to plank then repeat down dog reach on other side of body)
  31. Plank rocker (in elbow plank, rotate hips side to side, tapping side of hip to mat)
  32. Squat toe taps (lower into squat and hold isometrically, alternate tapping toes out to side)
  33. Ninja burpees (start in straight arm plank, jump feet to hands so you are in a deep squat, raise hands off mat into prayer, do one tuck jump, place hands on mat again and jump feet back to plank)

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 REPEATS Full Body HIIT Workout // Day 45 HR12WEEK 2.0

  1. Happy Wednesday!

    I did H2.0 Day 24 HiiT cardio and AB’s. Heather does such a great job combining these two types of exercise because it’s never boring. Some are cardio based abs, some are standing and some are on the mat. I finished it with one of her 10 min glute band routines.

    I called my specialist about my elbow and made another appt. He had brought up the “s” word last December but as a last-ditch he gave me a cortisone shot which worked great … until the end of April. *sigh* So I’m expecting surgery to be brought up again. We shall see.


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