Outdoor H.I.I.T. Workout – No Equipment Needed

This quick outdoor H.I.I.T. workout will get your heart pumping and help tone your muscles in both your upper and lower body. You can easily follow along anywhere, including in a small apartment or outside with no equipment needed. This is the perfect workout for you to get your workout done at home.

Workout Details

  • 10 Minute H.I.I.T. (High Intensity Interval Training)
  • 2 Rounds
  • 6 Exercises (with a BONUS High Knees)
  • 20 seconds ON / 10 seconds REST
  • No Equipment Needed

This is a great beginner or advanced full body workout used to tone muscles, burn calories, and lose fat. The body-weight exercises in this workout combine abs, legs, & your upper body. Tone your total body. And because it’s an outdoor H.I.I.T. workout, get some fresh air too!

Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/QEPb0oFFFp4

Outdoor H.I.I.T Workout Summary

We will start out with a warm up and then move on to 2 Rounds of 6 Body Weight Exercises, which we will do for 20 Seconds ON and then take 10 seconds REST.

Warm Up

0:16 – Jogging

Exercises

Round 1

0:40 – Squat Sidestep (20 seconds)
1:01 – REST (10 seconds)
1:13 – Walkout to Plank (20 seconds)
1:36 – REST (10 seconds)

1:48 – Side Lunge (20 seconds)
2:14 – Side Lunge Other Side (20 seconds)
2:34 – REST (10 seconds)
2:46 – Walkout to Push-up (20 seconds)
3:08 – REST (10 seconds)

3:20 – Squat Jumps (20 seconds)
3:41 – REST (10 seconds)
3:55 – Spiderman Push-up (20 seconds)
4:17 – Bonus – High Knees

Round 2

4:29 – REST (10 seconds)
4:45 – Squat Sidestep (20 seconds)
5:06 – REST (10 seconds)
5:18 – Walkout to Plank (20 seconds)
5:41 – REST (10 seconds)

5:53 – Side Lunge (20 seconds)
6:18 – Side Lunge Other Side (20 seconds)
6:39 – REST (10 seconds)
6:51 – Walkout to Push-up (20 seconds)
7:13 – REST (10 seconds)

7:25 – Squat Jumps (20 seconds)
7:48 – REST (10 seconds)
8:00 – Spiderman Push-up (20 seconds)
8:22 – Bonus – High Knees

Thanks!

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