30 MIN No Repeats HIIT Workout With Weights / Total Body

30 Min No Repeats HIIT Workout with Weights / Total Body is a cardio + strength workout from Heather Robertson. It is also an excellent total body workout. And this is a genuine total body strength workout. A lot of Heather’s workouts that I’ve been doing recently claim to be total/full body but neglect or skimp on working every muscle group. This one did a good job hitting everything in 30 minutes. I also found this workout very intense; however, I do have special circumstances. First, this was the second workout I did in a single session. I did Heather’s 30 Min METCON immediately before this workout. So my heart rate was already elevated from that workout (which was also intense). And second, as I mentioned in that review, my schedule today is all messed up. I had to exercise later in the day after I had eaten breakfast. I normally exercise first thing in the morning, around 5:30 am on an empty stomach. I also didn’t sleep much last night so I was/am tired. The calorie burn my FitBit reported for this workout astounded me–347 calories! And I spent 27 minutes in my peak heart rate zone! I was definitely pushing hard during this workout, so those numbers make sense to me, but I never burn that many calories during one of Heather’s 30 minute workouts. Anyway, between the two workouts, I am wasted and drained and my quads are sore. They have actually been sore all week but I thought they were better until I did these two workouts. They are burning again!

30 Min No Repeats HIIT Workout with Weights / Total Body is 36:23 minutes; 2:30 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used. All of the exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. 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. This is not a low impact workout.

  1. Windmill lunge (alternating stationary side lunges, hold one DB in both hands, reach DB to foot when you are in lunge and arc DB overhead when you are shifting to other side) (one 10# DB)
  2. High knee twister (high knee run on place, bring hands hip to hip, twisting torso)
  3. Squat & curl (stand with legs wide and a DB in each hand, lower into squat and hold while doing a double arm hammer curl then stand) (16.5# DBs)
  4. 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)
  5. Jump squat & jack (alternate one jump squat and one jumping jack)
  6. Lunge & twist (hold one DB in both hands, do alternating reverse lunges, when in lunge twist DB and torso toward front leg) (one 15# DB)
  7. Push up & reach (do one push up, at top of push up when in straight arm plank, reach one arm in front of you, alternate arms with a push up between each arm)
  8. Plank rocker (in elbow plank, rock hips side to side, tapping hip to floor)
  9. Plank tap & jack (plank jacks, tap hand to opposite shoulder in time with jacks)
  10. Push press & twist (holding DBs at shoulders, squat and when you stand do an overhead press, twisting torso to side, alternate sides with a squat between each side) (15# DBs)
  11. Wall sit combo (hold wall squat, arms alternate bicep curls with arcing front raise) (5# DBs)
  12. Pop squat (squat jacks, tapping one hand to floor while in squat)
  13. Deadlift & row (deadrow) (30# DBs)
  14. Kneeling push press (kneel on mat with knees wide and feet together, DBs held at shoulders, raise into high kneeling while also doing an overhead press) (20# DBs)
  15. Cross & hop (stand with legs wide, hinge forward and tap one hand to opposite foot, when you straighten jump, pushing both arms overhead, alternate sides)
  16. 30 second rest
  17. Inchworm & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, reaching arms overhead)
  18. Walking plank (alternate straight arm plank with elbow/forearm plank)
  19. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  20. Crouching jacks (jumping jacks, when legs are together, land in a narrow squat reaching hands to ankles)
  21. Side lunge & curtsy (holding one DB goblet style, alternate one side lunge with one curtsy lunge) (one 25# DB)
  22. Repeat #21 on other side of body
  23. Tricep kickback (alternate arms) (13# DBs)
  24. Leap frog (stand with legs wide holding a light DB in each hand, squat and tap ends of DBs to floor, stand and raise DBs overhead while also raising onto toes) (5# DBs)
  25. Shadow box (alternating weighted front punches) (5# DBs)
  26. Station sprints (high run–run forward the length of your mat then run backward back to start)
  27. Deadlift lunge & curl (one deadlift + one reverse lunge with a double arm hammer curl, alternate sides when lunging) (16.5# DBs)
  28. T-push ups (holding a DB in each hand, do one push up then rotate into side lunge and raise top arm/DB to ceiling, alternate sides with a push up between each side) (10# DB)
  29. Ski swings (hold a DB in each hand, narrow squat while swinging DBs down past hips, when you stand swing DBs overhead) (10# DBs)
  30. Leap & jack (stand at one end of your mat holding one DB in both hands at chest level, lateral leap to side then do one jumping jack pushing DB overhead) (one 10# DB)
  31. Plank curl & press (stand at end of mat with a DB in each hand, place DBs on mat, jump feet out to plank, jump feet back into DBs, stand then do one hammer curl into an overhead press) (20# DBs)

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

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