HIIT outdoor workout: Fun and challenging

HIIT, or high-intensity interval training, is a type of exercise that involves short bursts of intense activity followed by short periods of rest. It is a very effective way to burn calories, improve cardiovascular health, and build muscle.

HIIT workouts can be done anywhere, but they are especially enjoyable outdoors.

woman doing mountain climbers during HIIT outdoor workout

Combining HIIT and outdoor workouts is a great way to add variety to your fitness routine. This can help to keep you motivated and prevent boredom.

What is a HIIT workout?

HIIT stands for high-intensity interval training. This type of workout involves alternating short bursts of intense exercise with brief periods of rest or low-intensity exercise. 

HIIT workouts are typically shorter than traditional workouts, but they are just as effective, if not more so, at burning calories and improving cardiovascular health.

There are various work-to-rest ratios you can use. Two of my favorites are 30 seconds of work with 30 seconds of rest, 40 seconds of work with 20 seconds of rest.

Benefits of HIIT outdoor workout

There are many benefits to combining HIIT and outdoor workouts. For one, HIITs are short workouts so that you can get a full body workout in a short amount of time. 

This is ideal for people who are busy or don’t have much time to exercise.

Outdoor workouts can also be more challenging than indoor workouts, as you have to deal with uneven surfaces and wind resistance.

  • Burns calories quickly: HIIT is one of the most effective ways to burn calories quickly. Studies have shown that HIIT can burn more calories in a shorter time than traditional cardio workouts.
  • Improves cardiovascular health: HIIT is a great way to improve your cardiovascular health. It strengthens your heart and lungs and can help reduce your risk of heart disease, stroke, and other chronic diseases.
  • Builds muscle: HIIT can also help to build muscle. This is because HIIT workouts challenge your muscles in a way that traditional cardio workouts don’t.
  • Boosts metabolism: HIIT workouts can also help to boost your metabolism. This means you will continue to burn calories even after you finish your workout.
  • Reduces stress: HIIT workouts can also help to reduce stress. This is because HIIT workouts release endorphins, which have mood-boosting effects.

Exercises to include in outdoor workout

  • Jump rope
  • Mountain climbers
  • Squat jumps
  • Walking lunges

HIIT outdoor workout

These exercises will help you get a high intensity interval training session in the great outdoors. Remember to warm up before starting and cool down after the workout. Here’s the workout:

workout #1

woman doing jumping jacks on field during HIIT workout

Sprint Intervals

  • Find a straight path or a track, such as a park trail or a long sidewalk.
  • Sprint at maximum effort for 30 seconds.
  • Recover by walking or lightly jogging for 30 seconds.
  • Repeat for 5-10 rounds, depending on your fitness level.

Jumping Jacks

  • Find an open space like a grassy area in the park.
  • Do jumping jacks for 40 seconds at a high intensity.
  • Rest for 20 seconds.
  • Repeat for 5 rounds.


  • Stand with your feet shoulder-width apart.
  • Drop into a squat position, place your hands on the ground, and kick your feet back into a push-up position.
  • Perform a push-up, then jump your feet back to the squat position.
  • Explode upward into a jump.
  • Do as many burpees as you can in 45 seconds.
  • Rest for 15 seconds.
  • Repeat for 5 rounds.

Lunges with a Twist

  • Find a flat area with enough space for walking lunges.
  • Perform walking lunges while twisting your torso toward the leading leg as you lunge.
  • Continue for 40 seconds.
  • Rest for 20 seconds.
  • Repeat for 5 rounds.

Mountain Climbers

  • Find a flat surface or a mat if available.
  • Get into a push-up position.
  • Alternate driving your knees toward your chest as quickly as possible for 45 seconds.
  • Rest for 15 seconds.
  • Repeat for 5 rounds.

Workout #2

walking lunges during HIIT outdoor workout

five-exercise HIIT outdoor workout that includes jump rope, squat jumps, and walking lunges:

Jump Rope

  • Start with 1 minute of jump rope to get your heart rate up and warm up your body.

Squat Jumps

  • Stand with your feet shoulder-width apart.
  • Lower yourself into a squat position.
  • Explode upward from the squat, jumping as high as you can.
  • Land softly and immediately go into another squat.
  • Perform squat jumps for 40 seconds.

Walking Lunges

  • Find an open space and start with your feet together.
  • Take a big step forward with your right leg and lower your body into a lunge.
  • Push off your right foot and bring your left foot forward to perform the next lunge.
  • Continue walking lunges for 40 seconds, alternating legs.


  • Find a flat surface, like a grassy area.
  • Perform push-ups for 40 seconds to work your upper body and core.
  • Modify the push-ups on your knees if needed.

Bicycle Crunches

  • Find a comfortable spot on the ground or use a mat if available.
  • Lie on your back and lift your legs, so they’re at a 90-degree angle.
  • Place your hands behind your head, and bring your right elbow toward your left knee while extending your right leg.
  • Alternate sides, bringing your left elbow toward your right knee while extending your left leg.
  • Perform bicycle crunches for 40 seconds to engage your core.

This HIIT outdoor workout combines cardio, strength, and core exercises for an effective full-body workout. Make sure to maintain proper form and intensity during each exercise.

You can repeat this circuit 3-4 times with a 20-30 second rest period between exercises and a 1-2 minute rest between circuits for a challenging outdoor workout.

pushups during HIIT outdoor workout

Why combine HIIT and outdoor workouts?

Outdoor HIIT workouts are a great way to get all of the benefits of both HIIT and outdoor workouts. Here are just a few of the reasons why:

  • Variety: Combining HIIT and outdoor workouts can help to add variety to your fitness routine. This can help to keep you motivated and prevent boredom.
  • Fresh air and sunshine: Outdoor workouts can improve your mood, reduce stress and boost your immune system.
  • Challenge: Outdoor workouts can be more challenging than indoor workouts, as you have to deal with uneven surfaces and wind resistance. This can help you to get a better workout.
  • Accessibility: HIIT outdoor workouts can be done anywhere, making them ideal for people who are busy or don’t have access to a gym.

Here are some examples of other HIIT sessions:

  • Hill sprints: Sprint up a hill for 30 seconds, then walk or jog back down. Repeat for 10 rounds.
  • Interval run: Sprint for 30 seconds, then walk or jog for 60 seconds. Repeat for 10-20 rounds.
  • Bodyweight circuit: Do a circuit of bodyweight exercises, such as push-ups, squats, and lunges. Rest for 30 seconds between each exercise. Repeat the circuit 2-3 times.

Depending on your fitness level, you can modify these workouts to make them more or less challenging. For example, you can increase the number of rounds, the amount of time you spend sprinting, or the amount of time you spend resting. You can also add different exercises to the workouts.

For even more interval workouts, try these:

0 0 votes
Article Rating

Similar Posts

Notify of

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Inline Feedbacks
View all comments