Week 1 Day 2 // HIIT Cardio Workout + Abs (No Equipment)
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- Опубліковано 29 вер 2024
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Today we are getting in that cardio! This HIIT cardio workout will get that heart rate up and help you build endurance and burn fat fast! We will finish things off today with an ab workout to target and strengthen the core. No weights needed today for these bodyweight HIIT exercises so clear some space and follow along!
Breakdown:
HIIT circuit - 2 circuits x2 rounds each. 40s work + 20s rest
Ab circuit - 2 circuits x2 rounds each. 20s work + 10s rest
Equipment Needed: Exercise mat or other soft surface
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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 recommend 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
I just did my second workout and loved it! What a refreshing teacher! No preaching, philosophising, or inane chatter, just exercise. Thanks Heather!
yes no chatter is exactly why i love her!
Haha yes, I used to do POPSUGAR workouts but they just talk and talk and talk. Then my friend told me about this and I’m sold. Wish the algorithm would have brought me hear ages ago!
Hello, I just wanted to ask, did you see any positive results after 12 weeks program and also, did you do the workout in periods?
It's a blessing that I stumbled upon your videos, there's no need to keep looking for workouts after following you. I am camping here! Your videos are doable and yet I can feel the burn after. Time passes fast when you are enjoying the workout. Thank you so much!
Just completed my day 2 of the challenge I'm dripping in sweat.... can't wait for tomorrow's workout 💪
Me too! Loved it, I was glad it ended when it did, LOL
Me too! Drenched! This is a workout when you're done, you know it was a good one!
@@bigstarhospitality2306
(48) And We send not the messengers except as bringers of good tidings and warners. So whoever believes and reforms - there will be no fear concerning them, nor will they grieve.
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۞
(163) Indeed, We have revealed to you, [O Muḥammad], as We revealed to Noah and the prophets after him. And We revealed to Abraham, Ishmael, Isaac, Jacob, the Descendants,[235] Jesus, Job, Jonah, Aaron, and Solomon, and to David We gave the book [of Psalms].
[235]- Al-Asbāṭ. See footnote to 2:136.
آية: 164
(164) And [We sent] messengers about whom We have related [their stories] to you before and messengers about whom We have not related to you. And Allāh spoke to Moses with [direct] speech.
آية: 165
(165) [We sent] messengers as bringers of good tidings and warners so that mankind will have no argument against Allāh after the messengers. And ever is Allāh Exalted in Might and Wise.
آية: 166
(166) But Allāh bears witness to that which He has revealed to you. He has sent it down with His knowledge, and the angels bear witness [as well]. And sufficient is Allāh as Witness.
آية: 167
(167) Indeed, those who disbelieve and avert [people] from the way of Allāh have certainly gone far astray.
آية: 168
(168) Indeed, those who disbelieve and commit wrong [or injustice] - never will Allāh forgive them, nor will He guide them to a path,
آية: 169
(169) Except the path of Hell; they will abide therein forever. And that, for Allāh, is [always] easy.
آية: 170
(170) O mankind, the Messenger has come to you with the truth from your Lord, so believe; it is better for you. But if you disbelieve - then indeed, to Allāh belongs whatever is in the heavens and earth. And ever is Allāh Knowing and Wise.
آية: 171
(171) O People of the Scripture, do not commit excess in your religion[236] or say about Allāh except the truth. The Messiah, Jesus the son of Mary, was but a messenger of Allāh and His word which He directed to Mary and a soul [created at a command] from Him. So believe in Allāh and His messengers. And do not say, "Three"; desist - it is better for you. Indeed, Allāh is but one God. Exalted is He above having a son. To Him belongs whatever is in the heavens and whatever is on the earth. And sufficient is Allāh as Disposer of affairs.
[236]- Such as attributing divine qualities to certain creations of Allāh or revering them excessively.
آية: 172
(172) Never would the Messiah disdain to be a servant of Allāh, nor would the angels near [to Him]. And whoever disdains His worship and is arrogant - He will gather them to Himself all together.
آية: 173
(173) And as for those who believed and did righteous deeds, He will give them in full their rewards and grant them extra from His bounty. But as for those who disdained and were arrogant, He will punish them with a painful punishment, and they will not find for themselves besides Allāh any protector or helper.
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تَبَٰرَكَ ٱلَّذِي بِيَدِهِ ٱلۡمُلۡكُ وَهُوَ عَلَىٰ كُلِّ شَيۡءٖ قَدِيرٌ
(1) Blessed is He in whose hand is dominion, and He is over all things competent -
آية: 2
(2) [He] who created death and life to test you [as to] which of you is best in deed - and He is the Exalted in Might, the Forgiving -
آية: 3
(3) [And] who created seven heavens in layers.[1712] You do not see in the creation of the Most Merciful any inconsistency. So return [your] vision [to the sky]; do you see any breaks?
[1712]- i.e., one covering or fitting over the other.
آية: 4
(4) Then return [your] vision twice again.[1713] [Your] vision will return to you humbled while it is fatigued.
[1713]- i.e., repeatedly.
آية: 5
(5) And We have certainly beautified the nearest heaven with lamps [i.e., stars] and have made [from] them what is thrown at the devils[1714] and have prepared for them the punishment of the Blaze.
[1714]- Thereby driving them from the heavens and preventing them from eavesdropping. See 72:8-9.
آية: 6
(6) And for those who disbelieved in their Lord is the punishment of Hell, and wretched is the destination.
آية: 7
(7) When they are thrown into it, they hear from it a [dreadful] inhaling while it boils up.
آية: 8
(8) It almost bursts with rage. Every time a company is thrown into it, its keepers ask them, "Did there not come to you a warner?"
آية: 9
(9) They will say, "Yes, a warner had come to us, but we denied and said, 'Allāh has not sent down anything. You are not but in great error.'"
آية: 10
(10) And they will say, "If only we had been listening or reasoning, we would not be among the companions of the Blaze."
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(13) And [for] every person We have imposed his fate upon his neck,[732] and We will produce for him on the Day of Resurrection a record which he will encounter spread open.
[732]- i.e., after having instructed him, We have made him responsible for his own destiny.
آية: 14
(14) [It will be said], "Read your record. Sufficient is yourself against you this Day as accountant."
آية: 15
(15) Whoever is guided is only guided for [the benefit of] his soul. And whoever errs only errs against it. And no bearer of burdens will bear the burden of another. And never would We punish until We sent a messenger.
آية: 16
(16) And when We intend to destroy a city, We command its affluent[733] but they defiantly disobey therein; so the word [i.e., deserved decree] comes into effect upon it, and We destroy it with [complete] destruction.
[733]- To obey Allāh.
آية: 17
(17) And how many have We destroyed from the generations after Noah. And sufficient is your Lord, concerning the sins of His servants, as Aware and Seeing.
آية: 18
(18) Whoever should desire the immediate[734] - We hasten for him from it what We will to whom We intend. Then We have made for him Hell, which he will [enter to] burn, censured and banished.
[734]- i.e., worldly gratifications.
آية: 19
(19) But whoever desires the Hereafter and exerts the effort due to it while he is a believer - it is those whose effort is ever appreciated [by Allāh].
آية: 20
(20) To each [category] We extend - to these and to those - from the gift of your Lord. And never has the gift of your Lord been restricted.
آية: 21
(21) Look how We have favored [in provision] some of them over others. But the Hereafter is greater in degrees [of difference] and greater in distinction.
آية: 22
(22) Do not make [as equal] with Allāh another deity and [thereby] become censured and forsaken.
آية: 23
(23) And your Lord has decreed that you worship not except Him, and to parents, good treatment. Whether one or both of them reach old age [while] with you, say not to them [so much as], "uff,"[735] and do not repel them but speak to them a noble word.
[735]- An expression of disapproval or irritation.
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اللغة الإنجليزية
I just go finished day 2 also! We got this!
I'm back for my 2nd round!! I did this full 12 week workout during the pandemic of 2020. Lost 35 lbs doing this AND kept the weight OFF!!! Went from 200lbs to 155lbs. The first 10 lbs were due to simply walking everyday for an hour. But this is The only workout plan I could get through. I'm so excited to do it again. Heather is the truth!!
That's so great! I'm doing it again too, but you have made more impressive progress than I have. I hope you are still enjoying HR work outs.
After day 1, I woke up feeling it in all the places I needed to. I'm so excited to do this for myself and I'm ready for day 2! Thank you for this program!
Thank you so much for this FREE chalenge. Today was my day two, I am so exited to see new me in 12 weeks, absolytely love you and what you are doing for all of us. Sending love to evryone from beautiful Cape Town
Week 1 day 2 done!! Not as spent as after day 1 even if I started out with more soreness. I feel great and energized. Thank you!
been exercising for 4 years thru utube and very much thankful for this program and its my day one, huraaaaay... luv the sweetness of the sweat. looking forward to finish the 12-week program
After much debate within myself I finally started this yesterday. Working on a self love, I can do it challenge within myself.
Thank you for the program Heather.
Day 2 complete!
Thank you for those workouts! Those are the most perfects. 30 minutes per day including warm-up and stretching!
So more video's for back strenght because my back was killing me.Great content!!!
Day 2 done. So glad I did. I was thinking to skip a day as my body was still sore from yesterday's session but oh wow! Great that I hit the exercise mat and did it!!! Thanks and have a great day Heather.
I was looking for something that could challenge me beyond Nike workouts and I'm so glad I found your channel! This 28 minute workout got me dripping in sweat! Can't wait to try the second one 💓
Done! Lets go we are in this together!!
I like your workout sets so far! Day 2 done! Let’s go!!
Just completed week 1 day 2, found it really difficult as my legs are still hurting from day 1!! But I pushed through. Thanks Heather, can't wait to take pictures after this to see how my body has changed!
Day 2 Done and dusted! So much fun and really challenging!
Day 2 Week 1 done .... HIIT killed me, I thought I'd die during ... but still, these are the best kind of workouts .... when you get really sweaty and out of breath .... this is what I love the most :)
I love your style! Thanks so much for making these and not screaming at us like some people
This was great! Half burpee introduces today..tomorrow the real deal! 24 min workout , 211 active calories , 259 total calories, 146 ave hr.
Gosh, I love this one. I can do all of the moves easily, but it gives me a really good workout. Thank you so much for taking the time to do this. And it's especially nice when the instructor is so easy on the eyes!
Today was not as bad as i thought.. I’m way late to the HR wave but extremely grateful for the work out.. I kept getting up to 6 sec before i body stopped.. Hopefully tomorrow will better.. Pray for me Ya’ll😩
This was such a good workout. Ive worked out for a while and this made me question my fitness in the best way possible
Day One!!! I’m dripping sweat!!! So good! I’m excited for this journey!
Amazing workout 👍. Love the fact that it includes warm-up and cool-down. Thank you, Heather! 😍
PAIN
Day 2. I'm still here🤗🏃♀️ Great workout. Thanks😁💪🏋️♀️
I dare bodybuilders to try this workout program, tough stuff for sure! Thanks for the sweat and keeping me healthy during yet another lockdown 🙂🙏
Thank u for this!! Omg!! Went breathless in d second round of every set and smashed on the 3rd. Needed this!! ❤️
Working on the low impact moves so I don't disturb my downstairs neighbor so early in the morning. But THANK YOU for this video! Day 2 is done and I am looking forward to tomorrow's workout!
wooaahhh! WK 1 D2 Done....the Abs part was a killer! Thank you
June 11 2021: DAY 2 done!! Thank you so much for everything you do to make us stronger! Love to you!!
Just love it. Thank you so much. Greetings from Colombia.
Revisiting as my roadmap/post holiday workout 🏋️♀️ love it
Dear Heather, thank you so much for the session!
Short but complete workout. Thank you!
Yaaaassss Heather!! I just completed Day 1 of week 1. I feel amazing!
Day two done whoop whoop!
Felt a little soreness and weakness from Day 1, but the different focus meant it didn't hold me back (except just a little at the bottom of the squats). I ran out of steam quite quickly in the abs set, so I must be particularly weak there. Think I still preferred it to another round of cardio, though!
Day 2 and I loved it!
Week 1, Day 2 done!
Day 2, week 1 Done🔥💯 sweaty!!!
done Day 2 W1 yeayyy
Thank You Heather
thank you so much for sharing this amazing experience, you have taken a really good initiative
Day 2 completed 🤗
I’m really thankfull for these videos Loved it so much ❤️❤️
Love this idea. The workouts are great. Too much jumping, my old knees can’t take the jumping.
Very good coach and thank you
Great job!! thank you so much!
Today was better!
Awesome Workout!!!!
Day 2 Done-A-Roo!
this was harder than day 1, but i finished!!
was awesome...still place for improvement, but it is so great..
I also just finished day 2 sweaty Betty !👍
More than amazing thanks very much
Day two done💪
I cant finished my week1 day2, but i will keep going for next days.
Round 2 of the program... this one was #sweatsesh ✌🏻
Day 2 done! That was a tough one 🥴
MY MOM AND ME LOVE IT HE LOST 4 POUNDS I AM 8 YEAS OLD AND I AM IN GOOD FORM AND LOVE YOUR VIDEOS AND MUSIC
Day 2 done ✔
Week 1 Day 2 : DONE :)
W1D2....yes!
great workouts
Done with day 2
Successful 🔥
Completely covered in sweat from head to toe! Finished day 2.
Done!
Heather, thank you for making your workouts "silent". The endless talking/chatting is so distracting. Keeping the workouts so straightforward and simple, is a one-of-a kind execution in having a productive, concise exercise regimen. Great job.
Day 2. checked!
When do these start to be enjoyable :( determined to finish the 12 weeks though
Omg i did it!! 🤗
Day 2 completed✅
Hecho! Gracias
Wow! This is the third time I do your 12 week programme. A massive thank you for putting it together for us and for being so generous with your knowledge and experience. The first time round your workouts were a great help for my anxiety and now I use them to keep it at bay. Mil gracias
Day 2 ✅
W1 d2 try2 done!
☑️ 2️⃣nd day 💖
We do 1 work-out everyday?
DAY 2 DONE 😇
ouch but LOVED IT!
출근 전 하기 좋은 것 같음
210906, 27.31m 120bpm 159c: 퇴근 후
210602, 27.46m 124bpm 170c
Maybe I am the only one who feel hiit is easier than abs 😆
Day 2
complete ^^
2/60 ✔️💛
done
Nice
o em gi 😂😂 I am dying
going to update everytime i do this. Please like so I wont disappear.
Day 1: ✔️
Day 2: ✔️
I’ll forever be thankful I discovered your channel. I’ve lost 9 pounds just from your HIIT workouts & I’ve completely changed my lifestyle to a healthier/happier version. Your videos get me excited & ready to workout. Thank you for this free program I can’t wait to push my body even more!:) EDIT: I’ve officially lost 20 pounds! If I can do it you can do it 💪🏼
did you maintain some special diet as well?
Khalid Qayyum I just started to eat cleaner. More veggies, chicken, fish, turkey meat,etc. protein is a MUST when trying to lose weight. I also kept track of macros here and there but not too much. Cut out sugar and focused less on what the scale was saying. I still have my cheat days but don’t over indulge :)
wonderful....I need to lose about 30 pounds....I feel terrible when I see myself in pictures....plus in 12 weeks is my birthday so this is my gift....to look and feel better.....your experience is encouraging....thank you!
I wonder if you're a friend of Heather? :)
@Trudie M Hey so encouraged to hear about you! Could you please share how long did you work out and how many days in a week?
Just a reminder to everyone to take this at your own pace. As long as you are challenging your body in a way that feels good and refreshing to you, you are doing it right. There are no expectations with how fast you have to do this. I'm proud of you for being here and for taking care of yourself! Be compassionate to yourself when you struggle and recognize that no matter where you might be in comparison to others, you are bettering yourself and that is incredible in itself.
Thank you
I was so mad that I couldnt do the abs one always from start to finish, but I felt the workout in my stomach and didnt give up, so I’m proud of myself
So true. I love Heather Robertson's workout program. I chose this workout in a very creative way. You may ask how? I wanted under 30 mins. I wanted full body and abs. I love the 20-40 pace. I get to observe the moves and listen to my body and accomplish my goal.I did it. Thank you.
Exactly mah frnd🤟🏻❤️
Just starting now. It’s soooooo hard. Doing this day 2 today and I’m trying to get myself mentally ready for it. Thank you for the encouragement.
Week 1 day 2: Done
Stopped many times but I completed it. I'm sweaty!!
This happened to men the abs part but kept trying
yeaaaas, I've almost passed out, god kkk
Warm up: 00:49
HIIT Cardio Routine: 05:45 (2 rounds)
Jumping Jacks
Frog Jumps
Squat & Twist
Speed Skater
High Knees
Ninja Hop Up
Scissor Squat
Abs Routine: 19:56 (2 rounds)
Toe Touch
Bicycle Crunch
Reverse Crunch
Bent Knee Crunch
Pilates 100
Cool Down: 24:57
Bro this is the only time I leave an ad till it ends without skippin so I can rest for some seconds 🤣
Really love ur workouts ❤❤❤
SAME
dammit. That`s really the first time ever I regret paying for YT premium, never thought I`d ever wish for ads ;D
@@steffiwi3442 bahaha totally agreed
No kidding!
hahahha soo true
Abs segment felt like heaven after that hell of a cardio! I DID IT. Thank you so much!!!!!
Yes, love the ab segments too. All of that energy built up in the cardio makes a perfect transition into core focus.
Pues yo lo sentí a la inversa 😅😅😧😧...cuando tocó los ejercicios donde tenía que subir las piernas, me comenzaron a temblar y el abdomen a doler..😅😅
Thank you so much Heather, this program is so fun. The half hour goes by in nothing flat. Love that you add in warm up and cool down session as well. Here I am nearing my 60th birthday and still able to keep up! Yay
You go Queen!
Gnk
Quite inspiring. I want to be you when I turn 60 💛
I'm a new subscriber and I wanted to thank you for these free workouts. We lost our home and are now homeless, but working out helps me to relieve stress because of our situation. And even though I have to sacrifice eating some days so my two children have food, I still workout to these videos. It helps that I can save these since I don't have access to WiFi when the library closes.
Flowers Fam3 I am so sorry. I hope your family is safe and secure now. If there is a community action agency where you are they can help. They have what’s called CSBG, a federal program to help people in hardship. Contact them if you still need help. Praying for you.
Day 2: 16th of April 2021
I'm so glad you include both warm up and stretch in your workouts 💪🏾
I never do it when it's not incorporated 🤷🏾♀️
So, thank you 😊
Heather, this 12-week program is going to keep me fit and sane throughout this long period of social distancing. Thank you!!
2 weeks to slow the spread! We’re still in it where I am 😩
Dear Hearther, this program is going to keep me fit. Thank you so much. Stay safe and blessed!🥰🌹😘