30MIN Total Body HIIT Workout

30 Min Total Body HIIT Workout is an intense metabolic workout from Heather Robertson. Though the title promises total body work, the workout does not deliver. But it is a great metabolic workout that will give you both cardio and strength work. Heather hits the legs nicely in the first circuit then she gives the upper body some work in the second circuit. The last 2 circuits are primarily cardio. Combine it with another workout like I did (30 Min Total Body MetCon Workout) and it will complement it really well. The other workout did give me a total body workout and this workout gave my lower body some additional workout and finished me off with cardio.

This workout is made up of 4 circuits, each containing 3 exercises Each circuit is done twice before moving on to the next circuit. 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.

30 Min Total Body HIIT Workout is 30:45 minutes; 2:30 minute warm up and 2:40 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Squat (25# DBs)
  2. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when lunging) (20# DBs)
  3. Side lunges (hold one DB goblet style and do alternating stationary side lunges) (30# DBs)
  4. Repeat #1-3

Circuit 2:

  1. Side & front raise (alternate straight arm lateral raises with straight arm front raises) (9# DBs)
  2. Push back push ups (do one push up then push glutes back to heels keeping knees elevated off mat)
  3. Mountain climbers
  4. Repeat #1-3

30 second rest

Circuit 3:

  1. Pop Squat (squat jack, touching fingertips to ground while in squat)
  2. Speed skaters (lateral skaters)
  3. Scissor squat & hop (4 scissor runs + 2 squat jumps)
  4. Repeat #1-3

Circuit 4:

  1. Jumping jacks
  2. Single arm swings (stand with legs wider than hip width holding a DB in each hand, do alternating single arm kettlebell swings) (15# DBs)
  3. High knee run
  4. Repeat #1-3

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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