HIIT Workouts for Outdoor Settings

Explore diverse examples of HIIT workouts tailored for outdoor settings to boost your fitness routine.
By Taylor

High-Intensity Interval Training (HIIT) in the Great Outdoors

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short period, and doing it outdoors adds the bonus of fresh air and beautiful scenery! In this guide, we’ll explore three diverse examples of HIIT workouts that you can easily do in outdoor settings, whether it’s a park, beach, or your backyard. Let’s get moving!

1. Park Circuit HIIT

This HIIT workout is perfect for when you’re at a local park. It utilizes benches, open fields, and even playground equipment to create a full-body routine that keeps your heart rate up.

Start by finding a park with some space and a few benches. Here’s how to perform the workout:

  1. Warm-up: Spend 5 minutes walking or jogging lightly to get your muscles ready.

  2. Circuit: Repeat the following circuit 3 times:

    • Bench Push-Ups (30 seconds): Use a park bench. Place your hands on the bench and perform push-ups. Make sure your body is in a straight line.
    • Squat Jumps (30 seconds): Stand with feet shoulder-width apart, squat down, and explode into a jump. Land softly and repeat.
    • Bench Step-Ups (30 seconds): Step up onto the bench with one foot, then the other, and step back down. Alternate the leading foot.
    • Burpees (30 seconds): From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back in, and leap up.
    • Rest (1 minute): Catch your breath before starting the next round.

  3. Cool Down: Spend 5-10 minutes stretching your major muscle groups after completing the workout.

Notes and Variations

  • Adjust the workout duration based on your fitness level; beginners can start with 20 seconds of work and 40 seconds of rest.
  • You can incorporate other park features like trees for tricep dips or grass for sprints.

2. Beach HIIT Blast

If you’re near a beach, this workout combines the resistance of sand with high-intensity intervals for a challenging routine.

Find a flat area of sand to set up your workout. Here’s how it goes:

  1. Warm-up: Jog along the shoreline for about 5 minutes.

  2. Circuit: Complete the following exercises for 4 rounds:

    • High Knees (30 seconds): Run in place, bringing your knees up to hip level. The sand adds extra resistance!
    • Sand Sprints (30 seconds): Sprint from one point on the beach to another and back. The uneven surface will challenge your stability.
    • Plank Jacks (30 seconds): In a plank position, jump your feet out wide and back together. This engages your core and works your shoulders.
    • Lateral Bounds (30 seconds): Jump side to side, landing on one foot, to engage your legs and improve balance.
    • Rest (30 seconds): Hydrate and prepare for the next round.

  3. Cool Down: Walk slowly along the shore for 5 minutes, stretching your arms overhead.

Notes and Variations

  • Consider working out during low tide for more space.
  • Modify the high knees to marching in place if you need a lower intensity.

3. Backyard HIIT Fun

Your own backyard can be transformed into a HIIT paradise! This workout is great for those who prefer privacy or have kids playing outside.

Set up your space by ensuring you have enough room to move freely. Here’s a structured plan:

  1. Warm-up: Jump rope or do dynamic stretches for about 5 minutes.

  2. Circuit: Perform the following exercises for 5 rounds:

    • Jumping Jacks (30 seconds): Classic and effective for warming up the entire body.
    • Mountain Climbers (30 seconds): In a plank position, alternate bringing your knees toward your chest quickly.
    • Bodyweight Squats (30 seconds): Stand with feet shoulder-width apart, lower into a squat, and rise back up. Keep your chest up!
    • Tuck Jumps (30 seconds): Jump up and tuck your knees to your chest. Land softly and repeat.
    • Rest (1 minute): Take a moment to breathe and hydrate.

  3. Cool Down: Walk around your yard and stretch your arms and legs for 5-10 minutes.

Notes and Variations

  • If you have equipment like dumbbells or resistance bands, feel free to incorporate them into your routine.
  • Include your family for a fun group workout session!

Getting outside for your workouts not only elevates your mood but also allows you to enjoy nature while breaking a sweat. Try one of these examples of HIIT workouts for outdoor settings and feel empowered in your fitness journey!