An ENERGIZING total body HIIT outdoor workout

An ENERGIZING total body HIIT outdoor workout

Searching for an energizing, total body outdoor workout? You’ve come to the right place! HIIT (high intensity interval training) is fantastic for people looking to bang out a workout in a short time. Take this workout with you and get started.

This HIIT outdoor workout wakes up your major muscle groups, burns calories, builds strength, improves mobility, balance, coordination, and will make you feel fit and proud of yourself.

It is equipment-free using only your body weight. Head to the park, forest, or beach for some green and blue exercise and reap the restorative benefits.

This total body workout is considered intermediate and targets the hamstrings, quadriceps, glutes, shoulders, chest, arms, and core. Bring water and a mat.


Be intentional with each movement. Do not flail around but rather workout with intention: think about the muscles you are working to build that mind-body connection.

Quality over quantity.


Brace your abs, keep your shoulders back and down, chest out, chin in. Keep your breathing deep and steady because you need to supply your muscles with oxygen during exercise.

Complete 3-4 rounds and thank yourself later!

Set a timer to 30 seconds of work, 15 seconds break. You got this!

  1. Burpees

  2. Walking lunges

  3. Plank jacks

  4. Walkout plank with shoulder taps and return to standing

  5. Breakdancers

  6. Reverse lunge and single leg deadlift (alternating legs)

  7. Side star plank to plank (alternating sides)

  8. Skaters

  9. Downward dog to plank with an alternating knee to elbow.

  10. 180 surfers

  11. Crab toe touch

Core finisher: 30 seconds each, no breaks. 

  1. Mountain climbers

  2. Leg lowers

  3. Scissor kicks

  4. Knee crunches 

Don’t forget to warm up the major muscle groups and cool down after with some yummy stretches.

Let’s get outside!