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OUTDOOR HIIT WORKOUT

By: :Mary Bellavita 0 comments
OUTDOOR HIIT WORKOUT

Mary:

What's going on guys? I'm back with another workout video for you. Today I'm going to be doing a full body HIIT workout. Now this workout, you can do it at home or you can do it outside on a beautiful day in a park, wherever you want to do it. It's going to be super quick, less than 30 minutes. It really shouldn't take you that long. It's going to be quick and efficient, so let's get started.

Mary:

All right, so the first thing that we're going to do is we're going to do jumping jacks. We want to get our heart rate going, we want to get ourselves warmed up, so we're going to do jumping jacks. So let's watch.

Mary:

Okay. So for the jumping jacks, I want you to do at least three sets. Everything is going to be in three sets today. So for the jumping jacks, I want you to do 20 jumps at least, and you're only going to wait about 15 seconds and you're going to do it again. So you're going to keep your rest periods really, really short today. So three sets of jumping jacks, at least 20 jumps, 15 second rest. Let's do it.

Mary:

Okay, so the first real movement of the rest of the workout, after we do the jumping jacks, is going to be a squat with alternating lateral raise. So you're going to squat, as you come up you lift up one leg squat again and lift up the other leg. So it's going to look like this.

Mary:

Okay, so for this particular movement, I want you to do at least 10 reps for each side. So it's going to be a total of 20 squats with 10 raises on either side. On this movement I really want you to do it nice and controlled, slow, and when you raise your leg, I don't want you to lean. So when you bring up, I don't want you to lean too much to the side. I want you to try and stay as upright as possible when you raise your leg and try not to swing it. It's going to be pretty challenging, but that's the idea of it. So it's really efficient. So as you come down, you just bring it up. You don't swing.

Mary:

All right, for the next movement I want you to do lunges. Now for this particular movement, you can do it two different ways. For those of us who have bad knees, I want you to be able to do it in a static lunge, and you're just going to pulse and then come back up and then switch legs. So it's going to look something like this.

Mary:

Okay so the idea about the static lunge is instead of stopping, especially for me, the reason I thought of that particular movement is instead of stomping into each lunge, as you do it alternating, if you just keep your legs still and do a static, you're able to really, really control the blood flow and get a really, really good pump on either side. So for that particular movement, I want you to do it for at least three rounds of 10 lunges on either side. And remember, you're going to keep your rest periods pretty short. So you're going to switch from leg to leg for one round, wait about 15 seconds, and then do it again for a total of three rounds. Now, again, I've got knee issues so I've learned over time that landing nice and softly makes it easier on my knees and I'm able to control it more than doing it fast.

Mary:

Okay, so the next movement we're going to use a yoga mat. If you're at home, you can use a towel or some carpet. If you come outside, you can just do it on the grass if you don't have a yoga mat to bring with you. The next movement is mountain climbers. So some other people call it run unders, it's actually what I'm really used to because it looks like you're running underneath yourself. Otherwise other people call it mountain climbers because you look like you're climbing up the side of a mountain. So here's what it's going to look like.

Mary:

Now with that particular movement, you want to keep your butt down. You want to keep your back in a straight line as you're trying to run. You don't want to raise your butt up too much, that's a way of cheating the movement. So the way I normally count mine is each leg movement actually counts as just one. Some people count it differently, just 1, 2, 3, 4, 5, and so on until you get to 30. Now these are actually pretty quick to get to up to 30 reps, so that's why I want 30 reps. I really want you to keep your heart rate up this time because it's, again, this is a HIIT workout, high intensity interval training. So after you do your first round, wait 15 seconds and do it again. I really want you to control your breathing while you're doing them. So in through your nose, out through your mouth. Everyone teaches that, but it's really, really important, especially when you're doing a workout like that.

Mary:

Okay, so the next movement, of course, this is a go-to movement for a lot of HIIT workouts. It's something short and sweet - pushups. Now I know I've demonstrated this in previous videos, but for those of us who aren't really as strong in the upper body, that is totally okay, you can do a modification on your knees instead of military style on your toes. So for this particular movement, I really, really want you to try to get at least 10 reps in. Again, for those of us who have not as much upper body strength and may have lost it over the course of last year, that's totally okay. At least 10 reps on your knees, you should be able to do that. And again, 15 second rest, you can keep your heart rate up and then just three sets.

Mary:

Okay, now for the last movement. This can't be a full body workout unless we include some of our core, so this next movement is going to be bicycle crunches. I'm sure a lot of you know what they are, for those of you who don't I will absolutely demonstrate it for you. You're going to lay on your towel or on your yoga mat, carpet or grass, or wherever you decide to do it, and you're going to alternate raising your legs up as you're laying on your back. You want to try and keep your shoulder blades up. In this particular movement you're not going to pull your head forward, you're actually going to be using your knees up by your elbows to come close to touching your knees. So as you keep your back from about here right below your shoulder blades to your hips on the ground, you're going to rotate.

Mary:

Okay, now for those bicycle crunches, I want you to get at least 10 reps so at least five on either side. If you can do more, absolutely do more, go up to 20 reps, 10 on either side and only 15 second rest. Same thing for the entire workout and a minimum of three rounds.

Mary:

All right guys, so there you have it. The full body HIIT workout. Again, you can do this outdoors or at home, it's totally fine, really up to you. On the carpet, on the grass, on a towel, on a yoga mat, super easy, it's really all you need. No equipment necessary, just your full body and something that's going to be really, really quick and efficient too. I thought that was actually something that if I want to take my workouts outside, but I didn't want to be spending a ton of time so I can enjoy a beautiful park, then I can do that. I can just spend 30 minutes, three rounds of just five movements and I'm good to go and I feel great. So this is something that's going to keep your heart rate up and I think that's really, really important. Something we really need to focus on, especially when you're building up your physical fitness, your cardiovascular endurance, your muscular endurance. It's really important to keep your heart rate up.

Mary:

So if you like this video, please be sure to give it a thumbs up, even if you didn't like it, like it anyways. Remember to hit that notification button for when I post any new videos and remember to subscribe, join the tribe. And until next time guys.

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