Outdoor HIIT Circuit
Written By: Alyssa Sherman
Type: Lower Body, Legs | Repetitions: 15 | Rest Period: 1 min
This week I took my workout to the park. With daylight hours increasing I’m soaking up all the sunlight and fresh air I can before having to take my workouts back inside. This fat burning, leg blasting HIIT circuit is perfect for those of you who are still holding off on getting that gym membership or maybe need to squeeze a quick workout in while watching the kids at the park. I bet your park has a lot of “equipment” you didn’t even realize you could use for a quick but simple and effective workout.
Equipment: For this circuit all you need is a flat and elevated surface (i.e. park bench, box, platform, etc.).
Warmup: 5 minute jog/fast paced walk around the park
Circuit: Complete 15 reps of the following exercises. Once all 4 exercises are completed, rest 1 minute and repeat. Complete ten sets.
1. Box Jumps
Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
15 reps 10x
2. Toe Touches
Assume start position with right toe on box and left on ground, drive your left knee up and lightly touch your toe on box while simultaneously lightly touching your right toe on ground, continue in alternating fashion.
15 reps 10x, rest 1 minute between sets
3. Lateral Step-Up Jumps
Stand to right of the box holding dumbbells (optional) at sides, place your left foot on the box, Stomp on box with left foot and immediately contract left quad and glute to explosively drive body up, fully extend left leg and drive right knee up until thigh is parallel to ground, bend left knee and hip to lower to starting position, switch to opposite side.
15 reps 10x
4. Box Dips
Stand in front of the box, facing away from it, and lower down until you’re able to to place your hands on top of the box behind you and grip it with arms fully extended. Knees should be bent at 90 degrees so your body is in reverse table top, stomach towards the ceiling. Keeping your elbows close to your body, bend your arms so your body lowers towards the ground, hovering about an inch above the floor.