High-Intensity Interval Training – also called HIIT – is a highly effective style of workout that encourages lean muscle growth while burning the body’s fat stores.
Interval training in the fresh air – such as in your local neighborhood park – is an enjoyable way to nudge a complacent metabolism off its plateau and back into the results zone.
The printable list of exercises and the motivational video located lower within this article can help you get started.
The Strategy Behind High-Intensity Interval Training
Actual changes in body composition can be accomplished when you do a HIIT workout weekly. That means you can sculpt muscle tone into your body while shrinking fat tissue. Redistributing body composition in this way helps you to feel better, become healthier, and improve your appearance.
Below, nine consecutive outdoor exercises are completed at a higher intensity, followed by a lower-intensity light run.
During the anaerobic portion of the HIIT workout, your heart rate should reach 80% of its maximum.
A more straightforward way to know if you’ve arrived at this anaerobic zone is if it’s challenging to talk conversationally.
During the final light jog at the end of the HIIT circuit, your heart rate has an opportunity to lower to the aerobic zone where:
- circulation can be improved
- lung capacity strengthened
- and oxygen is transported to your tissues and cells.
HIIT circuit workouts can be effective for people over 50 who too often get into exercise ruts – having done their favorite, familiar workouts for so many years that their physiques have adapted and no longer offer the same rate of returns.
In the video are glimpses of me doing a 9-exercise circuit:
- Each exercise is done for 40-seconds each, followed by a 10-second break as you change to the next exercise.
- 9 exercises = 1 circuit; each circuit is followed by a 1-minute light run and then a 2-minute complete rest.
- Complete 3 circuits (or 4, for stronger athletes).
- The entire workout takes under 45 minutes to complete.
Outdoor HIIT Exercises to Help Improve the Shape and Condition of Your Body
Refer to the video (lower within this article) to see how each movement appears in action.
1. HIIT Hanging Knee Raises
The challenge with this exercise is not to swing the body or use momentum.
Also, concentrate on initiating the movement from your lower abdominal plate (the area just below your belly button) instead of using just your quadricep muscles or hip flexors.
2. Staggered Arm Torque Push Ups
3. HIIT Chin Ups
Most parks today have a pull-up bar or jungle gym available, but if not, a tree branch can work, too.
4. Rocky Balboa Walking Duck Squats
This movement will develop and lift your gluteals, but remember to stay low.
5. One-Legged HIIT Side Jumps
Challenge yourself to jump as wide as possible without compromising your ankle joint.
6. Band Curls
7. Alternating Low and High Rows
You notice many more “dowager humps” on people now that texting, driving, computing, and other passive activities are increasing. Training back muscles is the antidote.
8. One-Legged Hanging Lifts
Whatever juice you have left in your abdominal muscles will be squeezed out by this exercise!
9. HIIT Ball Toss with Modified Push-Up
Using a weighted ball will get your heart rate up. Bring a buddy to toss a ball with.
One-Minute Light Run
Remember, HIIT exercise is just one small part of improving your body. A more significant part is nutrition. When you get my free updates, you also get instant access to my bonus guide on how to sneak more vegetables into your daily diet.
Two-Minute Complete Rest
The trick to a good HIIT workout is to use a timer on your phone – to make sure two minutes don’t turn into five minutes. This is your chance to get a sip of water and psyche up for your next round.
- Resistance band, TRX straps, and weighted ball.
Do these exercises consecutively, for 40 seconds each (with a 10-second rest between each exercise).
Once you've completed the entire circuit, take a rest, before repeating the entire circuit from the beginning.
- Hanging Knee Raises
- Staggered Arm Torque Push Ups
- Chin Ups
- Rocky Balboa Walking Duck Squats
- One-Legged Side Jumps
- Band Curls
- Alternating Low and High Rows
- One-Legged Hanging Lifts
- Ball Toss with Modified Push-Up
- end circuit with a one-minute light jog
Rest period after a completed circuit:
- 4 minutes for beginners;
- 3 minutes for intermediate-level athletes;
- 2 minutes for advanced.
How many circuits to complete:
- For beginners and intermediates, do the entire circuit 3 times through.
- For advanced-level athletes, complete 4 circuits.
Use a timer on your phone, otherwise your rest periods will probably end up being too long.