NO REPEATS Low Impact HIIT CARDIO // Fusion Flow: DAY 5

No Repeats Low Impact HIIT Cardio is Day 5 in Heather Robertson’s Fusion Flow series. Heather’s Fusion Flow is a week of “yoga, Pilates and barre inspired movements with my favorite HIIT exercises.” There are 7 approximately 30 minute workouts in this series. This is a body weight workout–no equipment necessary. Though there are some strength moves, the main thrust of this workout is low impact cardio. I burned 231 calories. It isn’t terribly intense. Heather uses “HIIT” in the title (high intensity interval training) but it wasn’t “high” intensity. According to my FitBit graph, I never entered my peak heart rate zone, which I would have if this were a true HIIT workout, but I did remain in my cardio zone the majority of the workout. It gave me some good cardio. Plus it was very enjoyable. A great cardio workout.

No Repeats Low Impact HIIT Cardio is 31:14 minutes; 40 second intro, 2:30 minute warm up and 2 minute stretch. Equipment: fitness mat. 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.

  1. Squat & twist (squat w/ hands together in front of chest, elbows to sides and arms raised to shoulder level, at top of squat (when standing), twist torso to side while also straightening elbows to open arms to sides into T, alternate sides with a squat between each twist)
  2. Knee drives (alternating knee raises, raise arms overhead and pull them down to leg when knee is raised)
  3. Skate & reach (alternating curtsy lunges, touch one hand to floor when in lunge and raise both arms overhead when changing sides)
  4. Windmill lunge (alternating stationary side lunges, circle arms when changing sides, reaching both arms to foot while in lunge)
  5. Mountain climbers
  6. Plank toe taps (in elbow/forearm plank, tap one foot out to side, alternate legs)
  7. Inchworm push ups (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and raise arms overhead)
  8. Step & reach (w/ torso hinged forward slightly and knees slightly bent, alternate tapping one foot behind you, swing both arms overhead when tapping foot back)
  9. Lunge & drive (reverse lunge into a front knee raise)
  10. Repeat #9 on other side of body
  11. Side shuffle (in partial squat, lateral shuffle-step the length of the mat then do one low impact jack (jumping jack arms while tapping one foot out to side))
  12. Squat & jack (squat and when you stand do one low impact jack, alternate sides with a squat between each jack)
  13. 30 second rest
  14. Front kicks (stand w/ hands behind head, do alternating straight leg front lifts/kicks, reaching opposite hand to toe when kicking)
  15. Pop squat (step out squats, tapping fingers of one hand to mat when in squat, alternate sides)
  16. Cross punch (alternate sides)
  17. Single leg push up (in straight arm plank with one leg raised, do one push up, alternate legs)
  18. Super V-squeeze (lay on stomach with arms extended in front of you, raise arms/chest and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/chest/legs)
  19. Side bridge & kick (in side elbow plank, lower hip to mat, when you raise hips, kick/extend top straight leg in front of you and tap foot with top arm)
  20. Repeat #19 on other side of body
  21. Dancing crab (in crab, raise one knee and tap opposite elbow to knee when it raises (you are supported on one leg and opposite arm) then kick same leg to ceiling while reaching for toe with opposite hand, alternate sides)
  22. Side lunge & drive (lower into side lunge, push yourself back to standing while also doing a single knee raise)
  23. Repeat #22 on other side of body
  24. Squat & pull back (hold squat isometrically entire interval, arms are raised to shoulder level and extended in front of you, pull elbows back behind you then push arms back in front of you)
  25. Leap front (squat, tapping finger tips to floor and when you stand raise onto toes while also raising both arms overhead)

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 Low Impact HIIT CARDIO // Fusion Flow: DAY 5

  1. When it rains, it pours and boy has that been true since yesterday! We had an interlude overnight of no rain but it has started back up quite hard again today. But we need it! Hopefully you get some as well. Sounds like you’re even more dry than we were …

    Today I started my session with a short 10 min tabata/ab segment from Sydney as a warm-up to my main workout which was Fuel Day 29 no-repeat full body strength. What a great workout! Caroline really mixes things up in this one. Dumbbells, bodyweight, on the mat, off it, standing up, laying down, upper then lower body … TONS of variety! As much as I disliked the leg complexes a couple days ago, I am totally on the other end of the spectrum on this one! ☺️


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