Day 45: Full Body HIIT Workout (No Equipment) / HR12WEEK 4.0

We are heating things up today with a FULL BODY HIIT workout! This is a no equipment, no weights workout that uses just our bodyweight and intense movements to build stamina and cardiovascular endurance. Just one killer circuit to get through three times - stay in that zone, challenge yourself and do YOUR best! #HR12WEEK #homeworkout
🗓 Free Ultimate Training Guide: heatherrobertson.com/my-account/
🍎 Get The Nutrition Guide: heatherrobertson.com/shop/nut...
🛒 Shop Exclusive HR Merch: heatherrobertson.com/merch
🌎 Join the Community Forum: / heatherrobertsonforum
🙋🏼Follow on Instagram & TikTok for recipes, tips & more: / heatherrobertsoncom
/ heatherrobertsoncom
👟 My outfits: heatherrobertson.com/heathers...
Equipment Needed //
Exercise Mat
Shop Equipment on My Amazon Storefronts:
(US) www.amazon.com/shop/heatherro...
(CA) www.amazon.ca/shop/heatherrob...
(UK) www.amazon.co.uk/shop/heather...
Workout Breakdown:
0:00 Intro
0:25 Warm Up
3:30 Circuit One (45s work +15s rest x3 rounds)
Squat + Twist
Walking Plank
Reverse Lunge + Hop
T-Push Up
Crab Dance
Lunge Combo (R)
Lunge Combo (L)
Toe Touch Push Up
Bridge March
Burpee Jack
34:05 Cool Down & Stretch
Where I download my Music Try it FREE for 30 days
share.epidemicsound.com/zj9WV
L I N K S
Website: www.heatherrobertson.com
Instagram: / heatherrobertsoncom
Facebook: / heatherrobertsoncom
TikTok: / heatherrobertsoncom
Pinterest: / heatherrobertsoncom
______________________________
D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
______________________________
Thanks for watching!
❤ Heather

[@jewelsbeauty]

I believe my cardiovascular output has increased and my mental game also. I am less discouraged during the workout and I find myself more able to remind myself that I am fully capable of pushing my limits! WEEK 10 here we come!!!!!

[@Heatherrobertsoncom]

Yassss! Couldn't ask for better results 🙌🏼

[@Bladygirl87]

You knew after that leg and arm workout, we were done for, lol.This week of workouts were great. 🔥🔥🔥

[@gailcampos7797]

For real 😂

[@connie6410]

I agree, it's been a great week of workouts! 🔥💪

[@jacquelinefinnegan2882]

🙌🏼

[@ashleeasher543]

Oh my wowza! Sweaty mess over here after this one! Definitely kicking up the intensity! I'm sweating from places I didn't know existed! Haha thank you Heather for another amazing sesh! Week 10 here we come! ❤🎉

[@madelineedwards2825]

i said this exact same thing!! We know HR toooo well 🤣 she never takes it easy on us, and for good reason bc she knows what she's doing!!

[@anli8207]

This was, for sure, a great workout Heather! I feel amazing! Thank you for all the last 4 years that you keep me motivated and challenged. Truly thank you!❤

[@megancantrell8900]

Heather I LOVE your programs!! I have been nursing a bag left hip/ hamstring but have still continued the program. Today I could FINALLY do the crab walk! That was a huge accomplishment! Thank you for providing this community free workouts that WORK, are fun, and keep you going! ❤❤

[@marcuscheng2507]

I can’t believe you are on Day 45 Heather!! You are getting closer to being on Day 50!! Keep up the amazing work Heather! 😊

[@1yonca1]

What a fantastic end of week 9! 🎉 I loved it and feel pretty good despite a full body soreness😊! Thank you for all of the fire sessions, Heather❤

[@michellewelsh5857]

Such a sweaty workout! 🔥 I've had great gains with this program. I've increased my weights, I'm sleeping better, and my clothes are fitting better. I couldn't work out for a few months last year due to an injury and this 12-week program is helping me regain my fitness and feel more like myself again. ❤

[@WafaaGorGees-tz9qf]

❤ Today's workout was amazing, I enjoyed every bit of it 😍😊❤ Awesome job Heather ❤

[@Heatherrobertsoncom]

Awesome to hear that, thank you!!

[@triciawainwright7054]

I loved this full body HITT!! I feel like I had energy for this from everything this week! Thank you infinity Heather❤

[@yeraldineares6999]

This one felt like a breeze in the park in comparison to the last four days for me, I love it! 😎

[@pata7199]

So many gains…mobility, strength, endurance, cardiovascular, better sleeping and eating (healthier). My gains with you show up in my physical therapy sessions for my shoulder. I go twice a week, and every session my physical therapist comments on my improvement…lifting heavier, more reps, better form. My Ortho doctor was very impressed with my improvement and attributed it to the combination of your workouts and PT. As always, I am beyond grateful for you and your programs. ❤️🌟❤️🌟❤️🌟

[@annadim6144]

My first full set of proper push-ups in 2years! Thank you, can't believe it's already week 10!

[@AltaMenneh]

Me tooo! Literally commented that!❤

[@annadim6144]

@@AltaMenneh good job! ❤️

[@mabelynlien]

Looking forward to this one tomorrow to end off week 9! I’ve definitely seen more gains in my strength, even if it’s just an additional 3-5 lbs, it’s still progress! Thank you Heather 🙌🏼🙌🏼💕💕

[@Heatherrobertsoncom]

That's huge! Congrats on all of your hard work 💪🏼

[@TheArtsbabydoll]

Intensity has definitely increased this week. Thx for challenging us

[@sarasm5240]

I can’t believe we’ve gotten this far!🎉 I’m also getting stronger mentally! This workout was Really fun! ❤

[@honey4clover]

Def a challenging week for the endurance💦 Amazing that we survived and only for the better!! guess full hour ying yoga is waiting for me this weekend😂 I’ll have to get ready for Heather’s next sesh💪🏼

[@rebeccarichards5023]

Great week of workouts, thank you! 😊

[@jeanavery4451]

Ok….so I usually watch today’s workout from work when it’s uploaded to You Tube, which I did this morning, and after seeing what was in store for me, I was DREADING it. 🫣 I have to say that after I did the workout, right after work, I was amazed at myself! I was less winded, and didn’t modify at all, except the burpee jacks, due to prior multiple injuries to my 2 big toes over the course of 2 decades. However, I can move through the modification pretty quick, a lot quicker than I used to! Seeing progress really motivates me, and so I thank you Heather for pushing me out of my comfort zone enough to see what can happen if you just TRY!!! What a way to end week 9 everyone!! Can’t wait to see what’s ahead of us in Week 10!!! ❤❤💪🏼💪🏼👏👏

[@Heatherrobertsoncom]

Amazing!! Look at all that power you have created in 9 weeks 🙌🏼

[@jeanavery4451]

@@Heatherrobertsoncom it is amazing! Thank you for that!

[@CreightonChaney-io4xv]

Full Body HIIT routine is ideal for the beginning of the week 🖤😄

[@kellyvaltristaoferreira1061]

Braços estão doendo? Sim. Pernas também? Sim. Mas a gente tem foco e objetivos, estão bola pra frente treinar gente maravilhosa ❤

[@artpenstudio]

longer circuit and repeating it THREE times?? wow the different format definitely adds a different level of challenge, thank you Heather for mixing things up and always surprising us with brilliant workouts.

[@pizzagirllex]

Today brought back memories of the 2.0 series!!! Definitely feeling my arms and legs this week, but also noticing that certain moves and certain weights are getting easier! You’re the best, Heather! ❤

[@leyanygonzalez5265]

I v been with Heather for 3 years now, OMG THIS beautiful woman really care about community, my mental health after having my first daughter and loosing a 6 month pregnancy 3 years ago, is incredible better, my strength ( I start with 5 pounds dumbbells and now 15/20 is good for me ) God bless her in many many ways. I’m truly grateful for Her!

[@Heatherrobertsoncom]

Thank you so much for sharing this 🙏🏽

[@chloeusamanont7619]

This was definitely a challenge! My soul left my body by the time we hit the second set 😂 Happy to report I survived! Thank you Heather, I am going to cherish my 2 rest days now before we begin all over again!😘💜

[@AltaMenneh]

Mine left too😂😂 was like really!? Let's do a diff combo of exercises, but the feeling when you've completed it is like none other ❤

[@chloeusamanont7619]

@@AltaMenneh 🙌🙌😂 yay us for completing this full body HIIT workout !💕

[@AltaMenneh]

@@chloeusamanont7619 ❤️‍🔥💛

[@irmabryant6979]

Hi Heather! Thank you for a wonderful FULL BODY HITT Workout - I appreciate the modifications. Love the variety of this series!

[@haticeeryuruk4981]

Happy internationnal WOMEN'S DAY❤❤❤❤ IN THIS DAY I FEEL TO BE A POWER WOMEN,THANKS FOR ALL HEATHER❤❤❤🎉🎉🎉🎉🎉🎉

[@deborahtsagaropoulou1501]

Fabulous thanks nice finish to the week...x Have good weekend!!

[@amyfritz2913]

I’m excited for this full body HIIT tomorrow going to end week 9 stronger then ever 💪🏻 let’s go

[@inmakiros3410]

Every morning with u! Thanks a lot from Spain

[@melaniefolstad2832]

Loved it! Thanks for shortening the rest period just a tad, makes a huge difference in the challenge. Love the daily sweat with you! Thank you!!!!

[@bonniebrown9969]

I can't believe we have made it through week 9! 🙌 congratulations everyone ❤ this workout was a great one to finish off the week, thank you heather ❤😊

[@csthomson]

Week 9 done! So many gains - have increased the weights I'm using for a lot of exercises, and am actually loving cardio days, which means it's not near as hard as it used to be. The consistency and discipline I've shown has done wonders for my mental health too!

[@Ira_Favorite]

Amazing week 9, amazing Heather 👏👏👏

[@kellysmith5535]

Heather you don’t know who I am but I have a love hate relationship with you 😂!!! That was a great workout!! You push me to my limits. A friend of mine don’t live close enough to workout together so we use your workouts keep us a motivated! I have so much energy now that I’m getting up at 3:45am to get your workouts in before I go to work. I work 12 hour shifts and I still have energy at the end of my day. I do have a suggestion…it’s Spring break…some day I would love a compilation of a weeks worth videos with no equipment or some bands. Thanks so much for your channel!!!

[@mrsreebz]

This is the best program. I love these workouts.

[@ashleeasher543]

Ohh looks amazing and perfect for a Friday morning! Excited to get my butt kicked once again! Thank you Heather!!!❤

[@user-ow9jy8ss8u]

lovely workout!THANK YOU!

[@nanengaputa3407]

Ty Heather, great way to wrap up the week. Have an awesome weekend. ❤❤

[@blancaesquivel8807]

What a sweat season to finish this week!! ❤

[@emmanuellaogra5560]

No equipment yet sweaty, 💪🏾💥🔥

[@cathycrayton583]

What a way to end the week. You can stick a fork in me. I can't wait to see what next week brings

[@paulmilner001]

Wowzers, a shorter workout but still got a sweat on!🥵 thank you ☺️

[@traceythompson7895]

I loved this workout! Loving 4.0

[@jasminewasan5833]

I felt so strong throughout this workout! I didn't have to go to knees for any push-ups for the first time ever! This program is incredible. I don't know if it's the humidity today in Hawai'i, but I've never sweat this much in my life! 😂😊 Thank you Heather!

[@yarisacorreia]

🥵 oh wow!! That kicked by behind, but I remind myself that when I started I couldn't even do half these moves. Thanks Heather

[@yuniastutik1818]

Another great workout 💪🏾🤩 Thank you Heather 🙏🏾❤

[@NachaMariaGR]

Feeling and looking stronger!!! 🙌🏼💪🏻 thank you Heather!!! ✨

[@virginievachon8537]

That was a great one! Did all the push ups on my hands! Very proud of myself! Thanks Heather!

[@correiapnatalia]

Starting the week like this: on fire!

[@tharris504]

Halfway mark, thanks for all the powerful workouts. Strength and flexibility have definitely improved, thanks Heather! 🔥🔥🔥

[@monikajovanova]

I can't thank you enough for this program Heather! I've been following your programs in the past, but this one came in the right moment for me and I REALY enjoy doing it ❤ The biggest challenge for me so far where the push ups, so today I finally did in a proper form on my knees. 💪

[@eloiseg2]

This was a very good one!!! Thank you, Heather, for such a great ending to the week!!

[@MsAwelsh]

Week 9 Done. Loved the Lunge hops. Thanks HR. Keep up the strong work team 4.0

[@thehormonegoddess111]

Woooo that was a challenge! I feel SO good after completing this. Thank you Heather!🫶

[@michelelepage7402]

Always an awesome workout with Heather! Thank you! I must admit that the leg workout this week was a goooood one.

[@raquelgar5390]

cant express how much i loved this workout!!! i gave it all and the exercises were simple thus satifying afterwards also love the 45-15 tempo

[@michaelchristian174]

Thank You! Awesome workout!

[@duplacreativa5117]

In me 💕 every day I feel grateful for your presence 🩵 thank you Heather for all your kindness and generosity! Love 12🩵week program 🤩

[@heidihoadley9376]

Great session..thank you xx🎉🎉🎉

[@maggiesmith580]

This was exactly what I needed today Heather❤❤

[@sylviaplaggemars8570]

Feel amazing when complete and that little ding 🛎️ at the end of your cooldown ❤. That definitely was a sweaty workout. Especially with our Aussie heat today. I out it off for day but so thankful now I have completed it. Felling fulfilled and ready for Monday

[@KatsSpot]

Thank you Heather. I read the description and got skeered!!!! 😱I did it and can see my progress in this program.

[@daniprussi9537]

Thank you Heather. Very beautiful session tò end the week satisfied. ❤

[@graceherman1616]

After that intense leg and upper workouts I needed to take a day off to tackle this one. The intensity has definitely increased. Thanks Heather.Day 45 Complete!!!

[@madelineedwards2825]

i was literally snuggling with my cat in the rain before this workout! WOW from snuggle bestie to sweat bestie! Thanks for one of the MOST INTENSE workout weeks I've ever experienced (And i've done almost every 12 week challenge!!!) LOVE YOU HEATHER!!!

[@janetlemmer1584]

I'm stronger in everything... Mind and body... Thank you Heather🌹

[@lcc726]

another sweaty workout! thx heather!

[@jeninehoefler3014]

This week has kicked my butt!!! This was another deceptive workout that I didn't think would be overly challenging, but was. It got all my sore muscles working. Thanks, Heather! !!

[@llenori6]

Killer!!🔥🥵 Thanks Heather I loved it!💪🏼😅❤️‍🔥

[@lynaelkhoury13]

Another amazing and great week is ending and ready to hit a new one always with you ❤

[@oloriade4015]

Loveet!👏🏾👏🏾💪🏾💪🏾Thank you Heather!❤

[@rmclean101]

This was great, thank you!

[@gudrunbriegel8008]

It's been pretty intense at work and I have fallen behind. But this workout was great to get me moving and sweaty. Gained strength, endurance and mobility. Thanks for such an amazing program.

[@davidlane5190]

Holy cow! What a super workout. I had to roll my eyes when you started the third set. I was already ready for the cool down. 😅😅

[@hussainawardhawala7348]

Had a long night and came to my mat this morning to find this new video, OMG EXCITE

[@boudenas]

More sweat ! Intensity is going up! Happy with the increase. Heather knows how to go smoothly. 💪😅

[@sandyjacobson2890]

I'm behind in your weeks, thank you for reminding us that it is actually getting harder! I started thinking I was being weak but it's not that. Whew! Great sweat sesh!!🔥🔥

[@almeespinosawild2196]

We are on the same page!! Keep going we can do this ! ❤

[@sandyjacobson2890]

Yes we can!!!@@almeespinosawild2196

[@Isilyal]

Goooo team !!!! Sensei 🙇🏻‍♀️💜

[@daniellegeorge8969]

Just when we think heather has nothing left up her sleeve, she comes out with the reverse lung hop! Love it! Thank you Heather!

[@edwigeetfredericescudero6969]

Oh yeah!!! Love it❤

[@Soundbite00]

Another great HIIT workout!💪🏻❤️

[@melisatovarmedina5658]

OMG this one is a killer! Loved it ❤

[@NwakaCash]

OMG! I was so grateful to hear the COOLDOWN tone! LOL! What a sweaty workout! Thanks, HR!

[@AltaMenneh]

I'm drenched!!! The movements were challenging after yesterday and the day before, but it was mostly mental! But I'm glad I pushed through. The gains I'm most proud of after week 9 are: 1) I'm still working through this program even though my toe injury makes it tricky at times. Super proud of myself!💪🏾 2) I noticed this week that I can do a "full" push up again! I'm still working on quantity and trying to be able to get completely to the floor (I'm like 3/4ths of the way the down 😂😂) but this is definitely an improvement that can only be attributed to your program Heather, so thank you!

[@magdalenakubak3258]

Super sweaty❤great workout🌺

[@krisztinanagy1626]

Thank you Heather,huuu 😅😅😅definitely sweaty awesomeness,time is flying,looking forward to next week 🤩🙏🌻

[@user-vt7xw5lp5s]

Amazing work,. Thanks!!!!!!!!!!!!!!!!!!!!!

[@niyatig7912]

Feels soooo good ❤ love it

[@estilems]

Loved it!

[@user-ys5ob9cf8w]

Love it super sweaty❤️💪

[@pihumahajan5343]

Superb workout

[@stephaniejosephsings]

Omg I'm super sweaty and tired loved it

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤

[@pizza-mia5208]

Whoo whoo whoop 3rds🔥🔥🔥🔥🔥

[@jenneannorris]

Was able to do the burpees till the end on each round!!Pretty proud of my progress!! 🙏🏼 🙏🏼

[@fashionstalks]

Full transparency moment: 45 days in and it’s been a journey. Today was one of my off days in the gym. I was mentally prepared but when I got here, my mind and body were not connecting. Im pretty sure I paused the video after almost every set. I was extremely slow and definitely was not at 100%, but I finished it.

[@cshin1989]

wooooo finally caught up with the workout schedule after vacation! havent gotten this sweaty in awhile 🥵🥵burned about 330 calories with this workout!! WEEK 9 COMPLETE! cant believe we're approaching the final stretch of 4.0!!

[@alphabelen9811]

That was day 45🎉🎉! Lunge hop is my fav today. After yesterday’s 💪💪 upper body workout I can’t seem to perform full push up in one set. A bit frustrating at first😢. ❤ is pumping thank you so much Heather! We love you❤❤! Mabuhay ka🎉🎉🎉! 🥰🥰🥰

[@sailorn5061]

I LOVE ITTTT!!!!

[@CharoOficial]

Thank you so much❤