Total Body HIIT Workout // Supersets

Total Body HIIT Workout // Supersets is another cardio + strength workout from Heather Robertson. This was a mostly enjoyable workout but not as tough as some of her others I have been doing this week. I say “mostly” because I hate mountain climbers. I always do them when they appear in workouts but I never enjoy them. And, once again, she labels it total body when it is not. Yes, both your upper body and your lower body are worked but muscle groups are neglected. But you will burn some calories! For most of this workout, the supersets consist of one strength exercises and one cardio exercise. Except for the last superset which is all cardio. According to my FitBit I burned 218 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 your intervals and recoveries. During the recoveries Heather previews the next exercise.

Total Body HIIT Workout // Supersets is 30:49 minutes; 2:30 minute warm up and 2:45 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

  1. Squat (25# DBs)
  2. Pop Squat (squat jack, touching fingertips to ground while in squat)
  3. Repeat #1 & 2
  4. Side & front raise (alternate one double arm lateral raise with one double arm front raise) (9# DBs)
  5. Single arm swings (holding one DB in each hand, swing both DBs between legs kettlebell swing style, but at top of swing only raise one DB to shoulder level, alternate arms with each swing) (12# DBs)
  6. Repeat #4 & 5
  7. Side lunges (stationary alternating side lunges, holding one DB goblet style) (one 30# DB)
  8. Speed skater (lateral skiers the length of your mat)
  9. Repeat #7 & 8
  10. 30 second rest
  11. Deadlift & lunge (alternate one deadlift with one reverse lunge, alternate legs when lunging) (20# DBs)
  12. Scissor squat & hop (4 scissor runs + one squat jump)
  13. Repeat #11 & 12
  14. Push back push up (do one push up then push glutes back to heels keeping knees elevated a few inches off the floor)
  15. Mountain climbers
  16. Repeat #14 & 15
  17. Jumping jacks
  18. High knee run
  19. Repeat #17 & 18

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


6 thoughts on “Total Body HIIT Workout // Supersets

    1. I know! I don’t know why I hate them but I do. I have thought about coming up with a substitute exercise to do when they appear in workouts but I haven’t done it yet!


  1. I like how you call these workouts “interval” style. Like I have mentioned before, I really like Heather’s workouts but it makes me a little nuts that she calls them “HIIT”. I guess it’s the OCD in me but they are not true HIIT. Some I’d say are but not all that she labels that way. I feel that she is using HIIT to just mean “intervals”.
    My all time favorite instructor is Cathe Friedrich. I have been with her for longer than I want to admit. LOL! I have every single one of her DVD – I did have VHS 🙂 and some Cathe Live sessions. Heather is a nice break when I am just not up for Cathe’s intense workouts. I see you have mentioned Cathe too.

    Liked by 1 person

    1. I used to do almost exclusively Cathe and Cathe Live. In fact, I have a Cathe page: But then in 2020 I discovered rebounding and in 2021 I discovered Caroline Girvan and I really haven’t wanted to return to Cathe. Which is weird because for about 10 years she was my go to. Even when I strayed from her for a few months, I always went back. But now it’s Caroline for strength and rebounder workouts for cardio (primarily Naomi Joy but she quit making rebounder workouts 😢). I’m sure at some point that will change, too, but for now those are my go to workouts. The past few weeks are actually a break for me. I finished Caroline’s Iron Series a few weeks ago and on Monday I start a 12 week Caroline Girvan rotation I created, using mostly her Iron Series. but a lot of her other muscle/strength building workouts.

      And I agree– Heather uses a lot of words loosely–HIIT and total body. That is something I really appreciate about Caroline, her workout titles accurately describe what you are getting in the workout. When I first started doing Heather’s workouts it used to really irk me, but I have been doing them for so long that I usually just ignore it. However when I am doing a week of primarily her workouts and she says she is going to work my entire body–then she doesn’t… I get a little irritated!


      1. I’ve done some rebounding due to your site. I enjoy it but for some reason I don’t do it that often. I have also done a few of Caroline’s. I really like her style too. Sometimes I feel like I have Workout ADD. 🙂 – so many choices – so little time….. 🙂
        I will explore CG some more and check out your rotation. I assume you have had good results from her workouts?

        Liked by 1 person

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