🌶Day 7: HIIT Cardio & Abs // No Repeats Workout
ฝัง
- เผยแพร่เมื่อ 31 ก.ค. 2024
- Picking up the pace today with an intense HIIT cardio and abs workout! A no repeats workout sure to get that heart rate up, set those abs on fire and make you SWEAT! We are using dumbbells only today for added resistance and will only perform each HIIT and Ab exercise one time so make it count!! #Fierce14 #Workout #HIIT #Abs
Find the Fierce14 playlist here: bit.ly/3cSW0xj
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Equipment Needed:
Dumbbells: I used a set of 5lbs each
Exercise mat or other soft surface. The Mat I use: bit.ly/3Eknkl8
Workout Breakdown:
0:00 Intro
0:36 Warm Up
Circuit 1 (45s work + 15s rest x1 round)
3:23 Cross Punch
4:23 Knee Driver (R)
5:23 Knee Driver (L)
6:23 Leap Frog
7:23 High Knee Twist
8:23 Mountain Climber
9:23 Toe Touches
10:23 Twist + Pass
11:23 V-Sit
12:23 Sit Up + Press
13:23 Double Bicycle
14:23 Hold Plank
15:23 Rest
Circuit 2 (45s work + 15s rest x1 round)
15:41 Side Bend (R)
16:41 Side Bend (L)
17:41 Weighted Jacks
18:41 Woodchopper (R)
19:41 Woodchopper (L)
20:41 Plank Pass Thru
21:41 Burpee Twist
22:41 Shuffle + Jack
23:41 Toe Taps
24:41 Side Leaps
25:41 Lunge + Twist
26:41 High Knees
27:41 Rest
Circuit 3 (45s work + 15s rest x1 round)
27:58 Side Bridge (R)
28:58 Side Bridge (L)
29:58 Speed Skater
30:58 Jump Squat + Jack
31:58 Reverse Lift + Tuck
32:58 Frog Twist
33:58 Station Sprints
34:58 Bike Lock (R)
35:58 Bike Lock (L)
36:58 Bicycle Crunch
37:58 Plank Kick + Tuck
38:58 Hip Twister
39:58 Cool Down & Stretch
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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.
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Thanks for watching!
❤ Heather - แนวปฏิบัติและการใช้ชีวิต
I love the lengths of this new series ! 40 to 50min workouts are the best
Agreed! It’s like a proper gym sesh! Heather is a gem 💎!!! ❤️🔥🔥🔥🔥
Yep! Love this workout for the right mixes of abs and cardio. The length is just right too. However, I have a suggestion, as with all your workout, I would love them even more if you can talk us through the cool down part because it’s so much easier not having to look up to see what is the next move when the timer dings. Regardless, thanks for all the great workout sessions. 💕
Strength training is my passion. I've been looking for a program that fits my needs for a while, and that's it. Thank you for finally creating a program that's not just based on cardio workouts. I love it
A HIIT workout with all classic Heather moves❤ Loving the challenge!
It’s like Christmas morning every time I wake up seeing new workout drops.😍 Thank you, Heather! 😘
Right? I would LOVE for it to be 30 days!
You're such an inspiration dear Heather!!. You can't imagin how much happiness you give me in each workout. Endless thanks 💓💓💓💓🔥🔥🔥
This 14-day program is amazing! I’m feeling stronger every day and it has strengthened my mindset as well by staying positive and not giving up. Thank you Heather!
Wow - there was nowhere to hide during that workout! Went really fast - always a good sign. Thank you as ever Heather - loving these fierce and aptly titled(!) sessions.
I just want to say thank you for all of the workouts that you put out for us. I have been on a weight loss journey since 2020, just trying to be healthier and move more. I started out at 297 and got down to 190 but, I wasn't as happy as I thought I would be with how I looked. The workouts that I was doing were intense cardio. And I realized that the weight that I lost was a little bit of fat and then major muscle. I was hoping to be toned and lean with the workouts that I was doing, and I just wasn't getting. It wasn't until I came across one of your vids in my suggestions and I thought why not give it a try. Right now I did gain back 45 lbs but it's muscle. And I'm proud to say that I'm sitting at 235 lbs and I'm happy, I'm seeing the results that I've been wanting. People can't even tell that I weigh that much because of how I look. Little by little I'm seeing how my stomach is hanging as much as it did and my love handles are hanging off the sides being dramatic like it can't breathe. I just wanted to thank you for everything and for really pushing me beyond what I thought my limits were.
Congrats!
Wow congratulations and well done for persevering! Did your stomach and love handles start to disappear and get more toned looking? I am a week into doing Heathers workouts and I am hoping that making it a daily routine will lead to a toned body, as I am currently skinny fat
👏🤗
Can't be possible to thx u enough for ur relentless efforts for ur followers!! I don't know what I would do if u stop to post ur workout in future!! Plz keep continue ❤️
This was the perfect combination of cardio and abs. 15 second rests might just be the sweet spot! Day 7 done, 7 more to go! Halfway there!
I’m loving the Fierce program! Very challenging but so worth it!! Thank you Heather!
Thank you, thank you, thank you! Almost talked myself out of a workout until I saw this fresh off the charts! Great way to end the week 🙌🏻
Just what the doctor ordered. A great HIT and Ab session. Thank you.
Loved this cardio & abs. I love incorporating light weights into cardio it just give sit a little extra boost! Active cal 250!
Thank you thank you Heather
You are truly amazing. Thank you for never ending workouts that you keep sharing to all of us. bless you and your family🙏🙏🙏🙏🙏♥️♥️♥️♥️thank you
Thank you thank you Ms HR.just want to let you know I am , very very thankful for all the hardwork and gifts you’ve been giving me, us 🙏🙏🙏🙏🙏you are truly wonderful person. Bless you and your family.Thank you Heather🙏♥️♥️♥️
I think
Tough one for a mid morning workout but glad I got it done. Now time to move along with my day :) Thank you Heather!
Omg 😍 I loved this combo and even better being no repeats 👏🎉 definitely a favorite thanks heather 😘❤️
The perfect way to celebrate New Year's Eve! Thank you, Heather! You're amazing!
I love "No repeats" programmes
This was a super challenging workout. Loved the moves- very different and original. What a great way to start the day. I combined it with your recent 10 min cardio hiit. Thank you!
Love this series, especially this one! Loved the new ab/core exercises! Very fierce🔥🔥🔥
That was brilliant! Time just flew by. Thank You 👍🏼
Yayy!! Incredible workouts!! Thanks so much Heather!
This workout is one of my all-time favs! I repeat it often 😊 I love that the cardio and core work are integrated rather than separate circuits plus the mix of floor/plank/standing ab work AND the addition of weights is top-notch! Thank you Heather, I’m supposed to be taking an active recovery day with HR4.0 but I gotta burn off last night’s Chinese food 😂😂
Cardio & Abs, my favourite Saturday morning combination! It was sweaty, but "good" type of sweaty, not "neck-breaking" sweaty =) Especially enjoyed the station runs, leaps, and twists!
Thanks, Heather! Ready to smash those remaining seven days!
This Fierce program is amazing,and today's workout is excellent 👌, thank you Heather for sharing your knowledge with us
It's by far the best workout from this playlist. Big thanks🔥❤️❤️
Wow!!! That was an amazing workout. Loving this 14 day program. Thank you Heather. You are fantastic!!!
Such an amazing sweat and ab fest! Doing Fierce week one a little out of order. Loved it!
Forgot how much I loved this one...and the Fierce 14 Program! Thank you, Heather!
Thanks so much for the workout Heather!
This was really sweaty session but it was refreshing after yesterday workout. 😊 Heather thanks you created and made for us this amazing program! ♥️
Just started working out with you and I love it 😍 Thank you for keeping me going ❤️
I like the cardio hit workout gets the heart rate up every time I come onto the site I love to see your great work out on TH-cam Thanks Heather
It is sooo hard , but l'm happy and proud of myself when i finished so much thanks Heather ❤❤❤
These are FIERCE! I love the challenge and the variety! I’m sore, but I feel so strong! Thank you!
Yes, I definitely did get sweaty!! Thanks Heather for all your wonderful workouts!! I loved this!!!😊
Loving this series 😃
Really enjoying this series especially the second time around! Feeling stronger everyday!💪🏻
This Fierce program is amazing!! Thanks Heather
Absolutely awesome Heather 🙏!
A friend put me on to you at the start of the year - I started with your 12 week program, and will be finishing 2021 with your FIERCE workouts. Thanks for all the work and good vibes you put out to the world 💗
Haven't done Day 6 yet but I just finished Day 7 & loved it. That was an awesome workout. Nice mix of low & high impact plus cardio & abs 👌🏻 just perfect! 🥰
I HATE cardio with a passion, but I have to push myself out of my comfort zone and following your guide is helping me do exactly that! Thank you so very much and have a merry Christmas
Yes! The same happens to me.
But you have to do to reach the goal
🎉
These Fierce workouts are awesome.. my favorite series yet!
Phew another brilliant workout out Heather. Always thanks and love.
just finish the 4 video of the series! I love your upper body + lower body workout! they are the best!!
This one was hard after Christmas. But loving this 14 day program. I’m feeling great and looking forward to the next day. Thank you for doing what you do, and teaching is to love fitness. After 2 kids, I’m getting back to making myself a priority.
So sweaty. Awesome workout. Thank you Heather.
That was one I remember as tough in Fierce 14 but today it seemed a "little" easier?Thanks heather!!!
Done & Done! Those bicycles always get me! And the side plank lifts with weights! Thanks Heather! Always looking forward to the next one!
Morning workout complete !
Here are my results:
316 Cals burned
1,471 steps
This workout was more ab-focused than cardio. I will definitely be trying another one of Heather's cardio & abs workouts to see which one suits my need/goals best.
Hope this helps!
Really loved this one!
This is really good combinations😍😍😍 thank u Heather, I'm gonna enjoy this tomorrow morning. Saturday😚😚
Loved that we could still sneak in some weights to this cardio workout! Good and sweaty! Thanks Heather!
This have been one of my favorite workouts 💪 😍!!
Loved this one!! Thank you Heather! 💕🤗
This is my first workout with you. I was at a cocktail party last night and we were discussing our favorite youtube workouts. My dear friend suggested checking you out. So glad I did. You did not disappoint. Amazing workout!
FIERCEing Day 7 Done🥵🥵🥵indeed a sweaty sesh HIIT and ABS workouts for tonight🔥🔥🔥I love this workouts because it's more on ABS and I feel those core are getting more stronger now❤🥰thank you Heather☺️😊🙂
Perfect balance between cardio and the high burn in the abs. Sweaty and happy. I am addicted to this programme, Heather 💦💪👏👏❤️
I know this one is in the top 5 for most challenging workouts you have out there! tough and sweaty! and love the no repeats and core!
Wow! Loved this workout and perfect end of week1 of Fierce 1.0. Thank you❤
I did it. I'm so proud. Thanks Heather
Absolutely love your workouts. Just got over an injury this was great and sweaty.
I'm loving this new series
Definitely nice and sweaty, great heart pumping workout, loved the new ab moves. TY😊
Loved this one. Can't wait for tomorrow
I loved this!!! Favorite number a billion!!❤❤ Heather rocks!!
Wow what an awesome sweat sesh! Really got the heartrate going in that one, thanks Heather!
I was never excited to woke up at 5am until I discovered your channel and started exercise with all of you guys
Me too..at 5 am 🙃
Love the new moves and no repeat style of this one!
I’m loving the challenge and variety…it is definitely a sweat sesh. I would ask that modifications for exercises be displayed.
LOVED IT! love the no repeats
This is the best workout ever. I love no repeats and abs!
I liked how the arms were also working for much of this workout. I would definitely say this was lighter on the cardio (not a complaint, just a note for the next time I do it :) ). I can't wait for tomorrow's workout!
I feel soo good! Thank you Heather! 😊💙
Loving the intensity of this program and especially the no repeats cardio today! Thank you Heather🙏🏼❤️
You're so welcome Marissa!
Loving the intensity of this program! Keep it up!!
Love all the new moves! Wood chips are one of my favorites for the core! Did my standing to protect my knees from my basement floor😄
I'm new to the HR program. I'm part of the CG crew and happy to add a new community of supporters to my fitness lifestyle. This was a great post-work workout. 👍🏽
I perform your fierce program probably in 30 days in total, I’m having some rest days and another yoga challenge in between, but I love how you push me in every workout! I’m not sure if I could do it in a row, will try once! Thanks for motivating;)
This was amazing!! Thank you, Heather! That bike lock at the end 😥😥 so good!!
Love this! Definitely sweating and my heart is on 🔥 ❤️🔥. Thank you! Enjoy this 14 day workout! It is definitely fierce!💪🏾🙌🏾
Energizing and some entirely new moves in there for me. Loved it!
Good and plenty sweaty! Love this for a Friday! Feeling great- Thanks HR
Cardio, abs, and no repeats! What's not to like!! Thank you, Heather.
This one was tough for me for some reason! I wanted to give up every time! Maybe an off day, but I did love the different exercises you put in there! I would love a functional strength/mobility class with weights if you're ever looking for something new and different to add! Thank you for all you do, Heather!
This was the most satisfying workout in my Life, thank you sooooo much🔥🔥🔥🔥🔥🔥🔥❣️
Man heather you bring it perfectly everytime thank you
Can wait to do it tomorrow thanks 🙏 for all thats we need
I am having so much fun with this program. Love fallowing along as she posts a new workout each day. I won’t be cold 🥶 in my gym today doing this workout. Go team!!!
I always promise you won’t be cold with my workouts 🥵
Thanks Heather, loved this one!
Awesome day 7!! Can't believe half way through the Fierce14!
Thanks Heather 💕💕
This is definitely a fierce workout. I thought it will be very tough it was though but I completed it 🔥🔥🔥💪 and feeling energetic and ready for my day 😍 Thank you Heather ❣
Another great one. Slowly working through this 14 "day" playlist
Such a great workout thanks Heather I love so much this kind
gracias, disfrute la clase.
Enjoyed it and loving dat I'm feeling strong after❤️❤️