If you’re tired of your standard gym routine and want to add some excitement to your workout regimen, you might want to try high-intensity interval training (HIIT) outdoors.

HIIT involves short sessions of intense exercises alternated with less-intense recovery periods. This type of training not only improves your fitness level but also helps you burn calories, lose weight, increase endurance, and reduce stress.

Why HIIT?

The benefits of HIIT are numerous. It’s a time-efficient way of working out as it only takes 20-30 minutes and can be done anywhere, and it burns more calories than standard workouts.

In addition, HIIT is beneficial in reducing the risk of chronic health conditions such as heart disease and high blood pressure. It also increases your metabolic rate, which raises your total energy expenditure throughout the day.

Best Outdoor Locations for HIIT

HIIT can be done anywhere outdoors with enough space to move around. Some of the best locations include:.

Parks
Beaches
Stadiums
Outdoor tracks
Hills and mountains

Equipment Needed for HIIT Outdoors

As HIIT is a total body workout, you need little to no equipment to get started. However, if you want to add some weight to your exercises, you can use:.

Dumbbells or kettlebells
Resistance bands
Medicine balls

Sample HIIT Workout Plan

Here’s a sample workout plan to try during your next outdoor HIIT session:.

Warm-up: 5-10 minutes of light cardio, such as jogging or jumping jacks
Round 1: Alternating lunges, push-ups, high knees, mountain climbers, burpees (30 sec. each)
Recovery: Rest for 30 seconds
Round 2: Squat jumps, plank up-downs, jumping jacks, bicycle crunches, skipping (30 sec. each)
Recovery: Rest for 30 seconds
Round 3: Russian twists, lateral hops, triceps dips, box jumps, bear crawls (30 sec. each)
Cooldown: 5-10 minutes of stretching exercises, such as yoga poses or foam rolling

Precautions to Take

HIIT workouts can be challenging, so it’s essential to take some precautions to avoid injury. Here are some things to keep in mind:.

Speak to a doctor before starting any new exercise program, especially if you have any medical condition
Start your HIIT gradually and increase the intensity slowly over time
Stay hydrated during your workout, especially during hot and humid weather
Wear appropriate clothing and footwear depending on the terrain and weather conditions

The Bottom Line

High-intensity interval training outdoors is a fun, challenging, and effective way to stay physically fit and active. With little to no equipment and varying routines, you can easily add it to your weekly exercise routine.

By following some basic precautions and keeping a positive attitude, you can take your workout to the next level, get the most out of your sessions, and most importantly, enjoy the great outdoors.