Move over cabin fever, spring fever means a workout with a whole new view! It’s time to get outdoors and take your fitness with you. No matter where in nature you set up your sweat session, we’ve got a HIIT workout that’s sure to be in season.
Remind Me Again, What’s a HIIT Workout?
HIIT is short for “high-intensity interval training,” which involves mixing quick bursts of activity with short rest times. Activity can be cardio- or strength-based, or a mixture of the two, which adds a level of plyometrics to the fun. The result: pushing your limits during a shorter time span to fit in fitness fast.
Got It. Now What Do I Need to HIIT It?
That’s the best part, HIIT workouts are awesome because they can be completely bodyweight based and still provide the intensity you need to burn fat and achieve your body goals. If you’ve got weights and props to bring along, definitely work in those to up your game. But for the HIIT workouts mapped out below, you’ll just need you and some appropriate fitness attire.
Speaking of Maps, Where Is My HIIT Headed?
This is where the fun begins. Based on various settings that are likely close to home, we’ve created three HIIT workouts to take advantage of what each location has to offer.
Playground: No longer just for kids and recess, playgrounds offer lots of fun ways to get fit. Complete as many rounds possible of the following exercises and reps in 15 minutes.
- 1 Monkey Bar Cross (one rep=down and back)
- 5 Slide Runs: From the ground, run up the slide to the top, then climb down the ladder and run back to the slide base.
- 10 Ab Swing Outs: Stand in front of a swing and bend from the waist to place your hands on the swing seat. Use your core strength to extend your body out straight and then return to the starting position.
- 15 Bench Push-Ups: Complete each incline push-up rep with your hands on the seat of a bench and your body in an angled plank position.
- 20 Jumping Jacks
- 1 minute rest
- Soccer Field: When the field is clear of players, it means it’s free for a HIIT workout. If running is more your speed, this sprint and cardio HIIT will be a winner with you. Complete 3 rounds of the following if you’re a beginner, 5 if you’re immediate, or 7 if you’re looking to score an advanced goal.
- 1 Running Lap Around the Field
- 1 Field Length, Bounding Burpees: Starting at one end of the field, power up to leap forward as far as you can. When you land, complete one burpee. Repeat until you reach the end of the field.
- 1 Field Length, Butt Kicks: Cross the field by running so that your heel strikes your rear with each step.
- 1 Field Length, Touch and Return: Using the markings on the field, sprint and touch the first line, then run back to the beginning. Next, run and touch the second line, then run back to the beginning. Repeat this until you’ve touched all the lines on the field. If your field is unmarked, create your own markers using rocks or sticks for distinction.
- 1 Field Length, High Knees: Cross the field by running so that your knees come up to about hip height with each step.
- 1 Field Length, Sprint: Run as fast as you from the beginning of the field to the end.
- 1 Running Lap Around the Field
- 2-minutes rest
Backyard: You don’t even have to leave home to squeeze in an outdoor HIIT workout. Your patch of outside space is the perfect place. Complete each of the following exercises using the Tabata method of 20 seconds of activity followed by 10 seconds of rest, done for 8 rounds or 4 minutes total.
- Lunge Walk: Walk the perimeter of your yard dropping into a lunge with each step. (4 mins)
- Deck-Step Mountain Climbers: Place your hands on the top of a deck step, with the lowest step being the highest intensity. With your body in an angled plank position, run in place so that each knee comes under you body toward your chest. (4 mins)
- Jump Squats: From a standing position with your feet about hip-distance apart, jump up in the air. As you land, lower your body into a squat. (4 mins)
- Burpees (4 mins)
- Picnic Bench Dips: Sit on a picnic bench or other stable surface. Place your hands on the bench just outside of your hips. Walk your feet forward and lower your butt toward the ground before using your triceps to push yourself up to the starting position.
Mother Nature wants to be your workout buddy, so don’t let her down. There are all kinds of ways to do HIIT workouts outdoors. Explore the areas near you and pair up exercises that work best. How do you like to workout outside? Share with others in the comments!
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
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