High-Intensity Outdoor HIIT Workouts for Results

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Outdoor HIIT workouts are the most popular fitness activity. This is because HIIT provides time flexibility.

You can complete the exercise in 15 to 30 minutes. Isn’t this good news and the perfect choice for individuals who have busy schedules.

As physical activity becomes an integral part of a healthy lifestyle, HIIT offers a variety of exercises. Start running, cycling, swimming, and weight training.

High-Intensity Outdoor HIIT Workouts for Results

What are the Outdoor HIIT Workouts

HIIT (High-Intensity Interval Training) training is an exercise method that involves cycling between periods of high intensity then rest or low intensity. It is enough to adjust to the fitness of the individual.

Try doing from a lower intensity. When you feel capable, then increase it. Some types of HIIT workouts are as follows.

Interval Running

Interval running is an outdoor HIIT workouts method that involves alternating between periods of sprint or intensive. For starters, please run a sprint for 30 seconds.

Continue with a brisk walk for 30 seconds. Repeat after a pause for 15-20 minutes.

Skipping Exercises

Next, you can do high-intensity skipping exercises for 1 minute. If so, please rest for 30 seconds. Repeat for 15-20 minutes.

This exercise involves alternating between periods of sprinting or intensive running with periods of rest or slower running. This is an effective way to increase cardiorespiratory endurance and burn calories.

Bike Sprints

Thirdly, bike sprints are a form of outdoor HIIT workouts that involve pedaling a bike at high intensity over a short period of time. Just like previous HIIT workouts, this exercise also shouldn’t neglect periods of rest or recovery.

Cycle at a high intensity for 45 seconds, then follow it up with a low-speed bike ride or rest for 15 seconds. Repeat for 20-25 minutes.

A small part of the benefits of bike sprints is to improve cardiovascular fitness, increase leg strength and core muscles, and help burn calories. In addition, bike sprints can be an effective exercise option to increase endurance and speed.


Burpees are a type of physical exercise that involves whole-body movement. Start standing, squatting, plank, push-ups, and jumping.

Do burpees for 40 seconds, then rest for 20 seconds. Repeat for 15-20 minutes. For best results, please add the speed or number of reps.

Tabata Training

Finally, tabata training is a very intensive and effective HIIT workouts outdoor interval training method. The advantage is that it provides effectiveness in increasing endurance and burning calories in a relatively short time

It involves 20 seconds of high-intensity exercise and 10 seconds of rest, repeated for 4 minutes. You can do squats, pushups, jumping jacks, and so on.

Kettlebell Swings Workout

The Kettlebell Swings workout is a HIIT dynamic fitness exercise that involves swing movements using tools. The tool is a kettlebell, which is an iron ball with a handle at the top.

This fitness training program is worth trying. Especially when you are looking for a workout that involves many muscles at once.

Remember, if you have problems or existing health conditions, then you should not carelessly do outdoor HIIT workouts. We recommend consulting with a fitness professional or health care provider before starting a new exercise program.