HIIT for novices Week 2 Bodyweight Strength Circuit


Mayo Clinic HIIT Workout for Mind & Body – Week 2

Video taken from the channel: Mayo Clinic


Week 2: Strength: Bodyweight Circuit Challenge

Video taken from the channel: ShreducationFitness


Week 6 Day 2 // No Repeat Total Body HIIT Workout!

Video taken from the channel: Heather Robertson


HIIT Workout Week 2

Video taken from the channel: Amy Stafford


Week 2 Day 4 // Full Body HIIT Workout + Abs (With Weights)

Video taken from the channel: Heather Robertson


Week 2 Day 1 // Full Body Workout with Weights // Strength + Cardio

Video taken from the channel: Heather Robertson


20 min Full Body HIIT Workout Beginner Strength 40s/40s Intervals

Video taken from the channel: Group HIIT

HERE IS YOUR WEEK 2 WORKOUT SCHEDULE: Day 1: HIIT for Beginners: Body-Weight Strength Circuit. Day 2: Moderate-Intensity Cardio (walking, cycling or try this steady-state session) Day 3: Active Rest Day. Day 4: Total-Body Strength Training (try this 30-minute session) Day 5: Stretching or Flexibility Work (try this 8-minute total-body stretch).

Your 7 Minute Beginner HIIT Workout: To perform this 7 minute beginner high intensity interval workou t, you have to review your video first, then warm up and you are ready to go. In this session, you will perform a total of 11 bodyweight exercises, your interval frame will be. HIIT may also be more effective than weight training alone, at the very least from a time standpoint. Even exercise “snacks” bursts of activity as short as 20 seconds can seriously improve. BodyFit.TV PRIME is a 7 day HIIT Bodyweight Workout, which you can do anywhere, anytime in hotels, by the beach, at home there are no excuses!

Taught by co-founder Jason Patmore, a top Personal Trainer in the City of London, he walks you through every exercise with teach points and personal training to ensure you get maximum benefit. For a full-body HIIT workout that focuses on strength, choose several body-weight exercises such as squats, push-ups, lunges, mountain climbers and planks. Try performing them in a Tabata set-up: Perform each exercise at your maximum effort for 20 seconds, followed by a 10-second rest period. Do the circuit twice. Lower your body till your chest touches the floor and at the same time bring one knee up the side of your body as though you are trying to touch your knee to your rib.

As you straighten your arms bring your foot back to the floor and next to the other foot in. rest. HIIT workouts create a response in the body that increases its ability to burn fat and reveal muscle tone and definition. It is the most effective method for weight and fat loss when it comes to working out.

Bonus Beginners Training This is a workout regimen to build a. If you’re a beginner, do weeks 1 to 4; if you’re in the middle, start at week 2, doing it twice before doing weeks 3 and 4; if you’re a pro, do week 2, 3, 4 then 4 again. Do each move for 30.

Week 1: Walking Intervals Alternating periods of fast-paced walking with recovery helps you create a foundation to build your fitness and cardio endurance. Week 2: Bodyweight Strength Circuit This week focuses on multi-muscle moves designed to bring your heart rate up while also building strength and endurance. Why HIIT, Bodyweight exercise and Yoga Word of caution Beginner Plan Intermediate Plan Tabata timer details.

Home workout with HIIT, Bodyweight Strength Exercise & Yoga. This is the week-2 of the 6-week home workout plan for strength, endurance, weight loss, and flexibility. The workout duration is 5-15 minutes and can be done anywhere without.

List of related literature:

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The intensity of circuit training can be progressive, making it an extremely effective format for HIIT workouts.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

Resistance training guidelines recommended by the ACSM consist of 2–4 sets with 8–12 repetitions, or reps, per set, starting at roughly 60–80% 1 RM.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Ideally your power outputs are going to stay the same for identical workouts in weeks 9, 10, and 11.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Eightrweek beginner resistance training program (Weeks 5r8).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Day 5: Higher intensity**: 30 minutes plus some resistance training (45 min total).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Choose your repetitions and resistance level (volume and intensity) based on your goals (see the ACSM recommendations in this chapter’s introduction and table 3.1).

“Strength Band Training” by Phillip Page, Todd S. Ellenbecker
from Strength Band Training
by Phillip Page, Todd S. Ellenbecker
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Luv this video. I like the quiet so I can play my own workout music for extra motivation. I’m a beginner, but I didn’t feel overwhelmed, I was able to push myself thru! ❤❤❤

  • Heathers legs are like dolls legs switching up and down with finesseI especially enjoy the star jumps, you should see mine compared to yours! I’ll keep trying ��

  • when i first exercised with this i felt like I was working out in a black mirror episode cause there was no usual music and I was just hearing “ding” while staring at the person lmfao i love this workout c:

  • started of well n I was thinking oh this is easy and by last rep I couldn’t get up from the mat ��. It was amazing HIIT! Loved the fact that there is a 40sec interval instead of 20!

  • Finally a HIIT workout titled for beginners that ACTUALLY IS for beginners! What’s up with those fitness YouTubers starting a beginners workout with friggin burpees?! Way to make someone feel discouraged instantly

  • I love your workouts! But sometimes the music (their lyrics) are really awful. Especially the one about drunk driving I’d love to hear some more positive and uplifting song lyrics in your videos!

  • I have been using your workouts all quarantine! LOVE THEM! Just started the 12 week plan with a few girlfriends since I won’t be getting back to a gym anytime soon. Starting week 2 today….super approachable and very sustainable, thanks for making a plan that I can stick to!

  • Beginner. Good workout. Glad found this channel
    Love the quietness which allow me fully concentrate.
    Thank you. Hope I will keep up.

  • when i began this workout i was like oh just stop Heather! now i feel like i can do an other round ‘ thank you for making us strong

  • Easiest one yet. I finished, I’m a kid, I didn’t take any days off, and I might do another today. Thank you so much Heather. You make amazing workouts.

  • Quick question! I plan on starting this program tomorrow and saw the videos with weights. Will resistance bands work instead? I don’t want to buy weights if I don’t have to.

  • Your videos are perfect!!!! Everything! No sound so I can listen to the music that motivates me. The way you explain the exercises while we are resting. The well placed timer. The overall aesthetic. The program itself. Please keep with the good work!!!

  • This is my second time doing ur 12 weeks program and I’m enjoying even more. Thank you for not only for the free work out but also the way u conduct it

  • I don’t know why I’m sharing this but maybe someone has advice. I have prediabetes and I’m only 14 which is super embarrassing at school. I dont really eat much and workouts have never been hard but I’m skinny fat. I was told this was a good way to start and the excersises are helping. A lot. However apparently I still have to eat. I’d prefer to eat healthier foods. Does anyone know some good ones.

  • I can’t believe i did it for the second time. Week one and two for the second time. Thanks for this Heather. This is best program ever. I used to curse you when I did it intially, now I am addicted to this routine. If anybody is doing it please stick to this program you will never regret it. I can’t ask for more. I love and enjoy your workouts.

  • Question: is there a link to explain how HIIT was discovered, and how do I know if a HIIT with 40 is better than a 30 etc? Also, I love and appreciate the no talking-thank you thank you thank you!!

  • These workouts are amazing. Even though I miss a day in between with another form of exercise, or the fact I”m a high school teacher, or because of my two and five year old ��, I feel amazing! Thank you from the bottom of my heart for these. ❤

  • Recommend an extra large mat which pretty suitable for home workouts, it really works, non-slip. ultra durable and have great traction so you can do a cardio or dance workout without slipping. 
    here is the link of Amazon: www.amazon.com/gxmmat

  • These sessions are awesome. I am already doing some moves that I could not perform correctly when I started this last week. Hard to believe I am only in the second week and seeing improvements in my strength. Amazing. And in only half hour sessions. I was doing more than that before I started this. So very excited about this program. Thank you. 7 months post partum in my 40’s and in the best shape of my life.

  • This workout today was the absolute best. Only gave myself an extra 60 seconds of rest in between sets of HIIT and made a couple things slightly easier since the original was a bit hard for me. However I did the abs without stopping or making any easier, so yay!

  • This workout was powerful, especially exercise ” rear delf flys”.It is incredibly arduous.
    I was pleased exercise for cardio in the end of each circuit. I am going to be in good tone during full my day.
    Thank you, Heather ��☀️��

  • Very nice! Should it be repeated to complete a 40 minute workout? I exercise 3 times per week.
    I was working on a very important project for a year and added about 10KGs during this time which I need to lose immediately!:)) I just heard about the HIIT routine and want to try it.

  • The more of Heather’s workouts I do, the better my form gets. You know how I know my form is on? I can actually feel my muscles as I do the exercise, especially in my abs! When I do her arm exercises (bent over row i.e.) my obliques be like, yessssss…

  • I did a rest yesterday coz my work…but i did this today. It means i have to workout on Saturday to pay it off ��
    Week 2 day 4 DONE ✔ amazing… i can follow through the entire workout, no rest, no pause… yeaayyy!

  • Thanks Heather have been following u since last 4 months n ur variety of workouts has transformed me. Great Job ur a blessing to fitness lovers��. Much love n Thanks ��

  • Week 2 Day 4 complete! I love ab day! This work out got me feeling sweaty, but I can already tell my endurance and strength has improved bc I didn’t sop occasionally like week 1. Thanks so much Heather!

  • These workouts along with couch to 5k has helped me lose 24 pounds since April. I started out alternating these workout every other days to train for 5k every other day. I found these workout half way through the 8 week 5k training. Now that I am done with the 5k. I do these workouts 5 days/wk. I now am trying to get my mile under 8 miles; started at 12 now 10. Also went back vegan incorporating eating less calorie dense foods. If you don’t understand calorie density look it up it is a hack to weight loss ��❤️

  • Quick question! I plan on starting this program tomorrow and saw the videos with weights. Will resistance bands work instead? I don’t want to buy weights if I don’t have to.

  • This is my first time doing this video. It was awesome workout! It looks easy at first, but once I got to the second and third round, I was sweating and breathing hard ��Thanks for a great work out����

  • Started this workout January 1st and I’m still going. I wore my Fitbit and I burn about 100 calories per workout. I’ve already seen results, I have more energy, my butt and stomach is starting to look good. I was 140lbs when I started I’m now 137 lbs. I love that it does not have any background music or talking.

  • Excellent light to medium intensity full body workout ����, I like it even more because of 30 sec work instead of 45. And repeat circuits are just right.

  • Top notch workout as usual ♥️♥️♥️♥️♥️ Heather you’re doing great job helping others including me keep healthy and strong. God bless you!!!

  • Can’t wait to keep this workout up! I will be proud of myself no matter what I get out of this if I can stick with it the whole 12 weeks. Thanks for such an amazing, free workout program Heather!

  • Damn, I wasn’t able to finish the workout. I guess that’s what I get for being fat and stagnant for so long. I will try again tomorrow tho. Nice workout!

  • Ive been doing heather’s no repeat work out everyday for a month, and i just start to do 12 weeks program several days ago and able to do 2 video a day, that just prove that heather’s workout is working, ive never feel this strong before in my entire life

  • Amazing workout! This is the second week that I have done it on a daily basis. Today I felt pretty good about it so it might be time to add some weight. Thanks for these amazing videos. I love that there is a preview before each excersice and there is a description to make sure we have the correct technique. Is there any way of knowing around how many calories can be burned doing this exact workout? Also, do you recommend doing more than these 20 minutes daily for a beginner? Thanks!

  • feeling grateful that there were only two rounds of the HIIT circuit today..!!!! sweating in madrid heat but got it done! thank you heather!

  • Wow! I am living for this playlist. You are such a great teacher! I am already seeing improvements in my posture, and my ability to finish each of these workouts strong. I can’t wait for your nutrition launch. I’m soooo there when it happens. You are amazing!

  • Just another amazing workout from you. Thank you soooo much! (You got me spoiled, I need you in my life)….. And for the ultra advanced, just add a weight in the first 2 exercises.

  • W6D2 complete!! Wow that was killer. I wasn’t feeling great last week, so I listened to my body and gave it both physical & mental rest. But back at it again today! Switched D1 and D2 around so will be doing D1 tomorrow ��

  • Thank you for your great workouts!! I really liked this one because it was under a half hour and had some great ab moves at the end. More like this please ❤️

  • Torched 277kcal with this one thank you for doing this it is so great, I am not going back to them until May be 2020 when they get a vaccine for Corona-19 so this is how I am getting my workouts in. I let all my friends know about your channel

  • Started the 12 week programme although I’ve been mixing and matching HiiT and strength workout for a number of months. Wasn’t sure I’d like the weights workout today, but I actually did. Got to try a complete weights workout to feel how it will benefit you in the long term, just don’t overdo it ����❤️

  • Torched 277kcal with this one thank you for doing this it is so great, I am not going back to them until May be 2020 when they get a vaccine for Corona-19 so this is how I am getting my workouts in. I let all my friends know about your channel.

  • Just completed Week 2 Day 1 and man am I sweating so much! I need invest in some heavier weights bc my 5 lbs were too light. Thank you so much for this Heather! Ive already lost 8 lbs! Can’t wait to lose more!!:)

  • Went by waaaay too fast:O I am doing your 12 week challenge and I can’t wait for more muscle burning exercises the next weeks. Love your videos!

  • Loving this workout and your channel!! I was previously doing the Popsugar channel, but I love how you have done these in a system so I don’t have to wonder what I should be doing each day! I may not ever go back to my gym! Thanks Heather!

  • LOVE THIS!!! I really like not hearing an “annoying voice” & having a timer on the screen. Would love to see full body stretches using this same format��

  • You’re my go to work out buddy. Love your format and exercises. Just want to eat what you eat! Videos please:) You rock. Keep up the good work! We appreciate you!

  • I love this one! To make the ab circuit more difficult, I didn’t rest at all in between moves, and I did it twice more instead of the cool-down. I was feeling the burn. Thank you!

  • All I can say is THANKYOU! These workouts have been such a light these days! So thoughtfully put together. The music, the instruction, the intuitiveness! You put so much of your heart into this and we feel it! I can’t wait for the next one! Thankyou so much!!!!

  • repeat 12 week I forgot that in week 2 she picked the weights up and never put them down for the rest of the program…….dripping!!

  • Are there any modifications suggestion for those who don’t have weights? I tried using a water bottle but it didn’t really work hahaha

  • Great way to get back into exercising. I also appreciate that there was no music so that I could pick my own. That was very thoughtful. Thank you.

  • Heather, thank you so much for these amazing workouts… So proud of myself for completing all five days of week one last week, Week 2 Day 1 complete today! Can’t say a single nice thing about inch worms though, lol.

  • Soooo I totally kicked something and cut my toe open but I was determined to finish so I bandaged it up. THAT is how much I need these videos now

  • This workout 4 of second week is my favourite because I did it easier than previous. I feel increase of my strength, flexibility and endurance. Thank you, Heather to your regular efforts. I love your Youtube channel, your website.
    This morning I did all exercise at same pace like the trainer.It is progression.
    I enjoy abc of Heather, it is my favourite.

  • This was a shorter workout thank goodness! Those Russian twists are a killer for me! This workout kicked my butt as usual. Thanks so much Heather, I really appreciate these exercise sessions!

  • Heather is amazing. I love her videos and the workouts are really great. But some songs are just not that good. I workout at home with my children around and sometimes I need to mute the video so they won’t hear the lyrics. Just something to think about �� I know most ppl won’t even care (I wouldn’t), but when you have little ones around you care a whole lot more to things that are around them ����‍♀️

  • I’m on week 6! It’s been such a great workout routine and when I miss it in the morning, I try to do it in the evening. I actually miss working out with my girl Heather! This journey has been amazing for me and I thank you, Heather, for doing this 12-week plan. It gives me a great workout plan w/o having to plan a workout routine, and It’s a great starter kit for me on my journey back to good health! I burn at least 400-500 calories each workout. I’m thinking of doing them twice a day, but that’s for later on. LOL

  • I love that there is no preppy music in the background or needless talking! I have poor fitness levels and I’m starting out with this. It was tough! Advice for a total novice is who unable to get the lunges, squats and push ups right?

  • I have realized I can not do push ups for 45 secs it is really too tough for me. I actually can not perform proper push ups at all. do not know what to do

  • each day i look forward to doing your workouts. i started off lost because i had taken a break from exercising, but now i’m absolutely loving it! thank you for this Heather xx

  • i am really fat right now,hope this can help,i dont work out for a long time,so i am looking for the full body workout for beginner

  • I love how effortless you do each workout with perfect form. It makes me think it’ll be easy, than I do it and realize you’re just a pro. �� Had to modify the pushups and definitely couldn’t do a full 45 seconds of perfect start jumps, but I’ll keep working hard!

  • While I like this workout. I wish it was brighter and had voice instructions. I like to workout outside and it’s so dark that it’s impossible to see even when I’m indoors!

  • No repeat workout is the best ������ i love it and the best part is that we know we ain’t gonna do the star jump again so i pushed myself till the beep sound ��

  • Cannot tell you how happy I am to find these no chatter just follow along videos. Love them. As an experienced exerciser I really don’t need all the chatter. I’m able to follow along. Thank you so much.