Simple Yet Effective Outdoor HIIT Workouts

By Alissa Cassidy

Working out doesn’t have to be complicated. With a few basic moves, you can combine them into a hard-hitting, effective, heart-pounding HIIT workout you can do anywhere. Here are the most effective, yet simple outdoor high-intensity interval training exercises.

All of these exercises can be done with or without plyometrics (impact) depending on your fitness level and ability. You can also create your workout by timing each exercise or doing a certain number of reps for each one. And while these HIIT workouts are designed to be cardiovascular, they do work major muscle groups too, so always do a warm-up before and a cool-down/stretch afterward.

Last but not least, protect yourself with SPF if you’re going to be in the sun, use an effective bug repellent to keep the mosquitoes away, and drink plenty of water –– the goal is half your body weight in ounces per day.

Working out doesn’t have to be complicated. With a few basic moves, you can combine them into a hard-hitting, effective, heart-pounding HIIT workout. #hiit #outdoorworkouts #exercise #fitness #outdoorfitness

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High Knees

Start by marching in place, raising your knees to hip height. Once you get the rhythm, add in plyo and get your heart pumping. Modify by lessening your range of motion.

Jump Lunges

Begin with one leg in front of the other on “railroad tracks,” about shoulder-width apart. Bend down and touch the ground with the hand opposite the front leg, then jump to switch legs and hands. Modify by lessening your range of motion.

Jump Squats

Standing with legs hip-width apart, lower your butt down like you’re sitting in a chair, then jump up. You don’t have to get a lot of height under your feet –– just a little will do. Modify by lessening your range of motion or taking out the jump and doing a calf raise.

Star Jumps

Star jumps are like jumping jacks, with a little extra flare! Start with your feet together and arms by your side, then jump and spread your legs to the sides while raising your arms out to the sides of your head, so you look like a star. Modify by taking these to regular jumping jacks or stepping them out to the side.

Bicycle Crunches

Lying on your back, raise one knee to your chest. Use the opposite elbow to meet your knee in the middle. Quickly alternate sides, going back and forth for your designated time or rep count. Try to keep your neck and shoulders raised off the ground for added core work.

If you don’t have a mat or anywhere to lie down, you can do Steam Engines instead. Start standing, feet shoulder-width apart, with your hands behind your head. Raise your knee to your chest and bring your opposite elbow down to meet it. Modify by taking out the plyo or lessening your range of motion.

Plank Jacks

Position yourself in a high plank position, then jump your feet out to the side and back in, like you’re doing a jumping jack. Modify by stepping it out. Mod-up by adding in shoulder taps: With each jump out, reach one hand to the opposite shoulder.

Mountain Climbers

Starting in a high plank position, begin alternating your feet by bringing your knees to your chest like you’re running or climbing a mountain. Keep your butt down and don’t make a tent shape with your body. Modify by stepping it out. You can also elevate on a curb or park bench.

Variations include Cricket Climbers, where you bring your knee across your midsection, reaching to the opposite shoulder, and Spider Climbers, reaching your legs out wide to the outside of your body.

Burpees

Begin standing tall, then squat down and place your hands on the ground. Next, jump your legs back so you’re in a high plank position. Do a push-up, jump your legs back to your hands, and then jump up, hands to the sky. Modify by walking your legs back and forth, replacing the jump at the end with a calf raise, or elevating on a ledge. You can also do a half-burpee, which eliminates the push-up in the middle.

The hardest part about working out is getting started even if it is HIIT. It’s so easy to talk yourself out of it, but having an accountability partner is one of the best ways to combat those excuses. And remember, starting a fitness routine takes time, patience, and commitment.

Alissa is a writer who lives in the Atlanta area. She’s married with three sons, is a grad student, and is an amateur photographer. When she’s not writing or studying, she enjoys working out, listening to music, and watching true crime stories.