45-Minute Outside HIIT Workout

Get your sweat on outdoors with this cardio and strength focused workout!

Hiii! 🙂 It’s been a minute since my last #WorkoutWednesday post, so I thought I’d bring it back for you this week. As summer winds down (I can’t believe I’m saying that!), take advantage of being able to move your body outside! Soak up some vitamin D and boost those endorphins!

This workout is cardio focused with bursts of strength moves, giving you a total body sweat sesh. Find some pavement, turn up the tunes and have some fun!

Since I’ve moved back home, I’ve been taking my workouts outside on Fridays. Specifically going on runs. I don’t know if there’s anything better than hitting the pavement and letting your mind wonder. It’s just what I need after a long week’s work.

There are some days when it’s leisurely and then there are other days I try to push myself. A month ago, I set a goal to try to run 3 miles in under 26 minutes by the end of summer. That was going to be a stretch for me, but I figured it was something to work towards.

So, the other week, I set out to beat that goal. It was 5 o’clock on a Friday, it was gloomy and I was tired. I didn’t really feel like going for a run that day. In fact, I told myself I could just go for a long walk instead. But then I got out there and just had an inkling to go for it.

I hauled ass and guess what?! I did it!! It was tough. Physically and mentally. But when I finished, it felt damn good!

The point of that story is not about how fast or slow I ran, but that setting goals can help keep you motivated and push you past your “normal”. It’s easy to get lost in the everyday routine of doing the same class or walking on the treadmill day in and day out.

No matter what your fitness goals are (leaner physique, stronger body, flexibility, mental health, physical health, etc.), try writing down one thing you want to work toward. It’ll remind you of what you’ve set out to do and help keep that spark that you were once inspired by. ☺

Are you ready to push your body with this 45-Minute Outside HIIT routine?! 🤗🏃🏽‍♀️💪🏼 All you need is yourself, maybe some headphones and place to run (or walk!) Remember every workout can be modified to meet your fitness needs.

You’ll start with a ½ mile run (or however long you want to go). I use my Fitbit app to track the distance, another good one to use is Map My Run. It does use internet, so if you’re not using your phone, you might need to find a different way to track milage. You could also use a timer and run for a set amount of time.

After you’ve run ½ mile, you’ll perform 2 strength moves. One lower-body focused and the other upper-body focused. I tried to pick moves that wouldn’t require you to get on the ground, but if you need to do pushups on your knees, you might have to… (tip: go in the grass). Once you’ve completed your strength moves, you’ll hit the pavement again with another ½ mile run. You’ll repeat this sequence for as long as you want to go. For me it’s 3 miles, coming out to be around 45 minutes depending on how long the strength moves take.

Just take it where you need it and have a little fun along the way! 🙂

(p.s. – this is a great workout to do with a partner, because you might need a little encouragement along the way)

(p.s.s. – I’m headed way up to Northern Minnesota for a relaxing long weekend on the lake. And they don’t know it yet, but Nick and Madi (Nick’s sister) will be doing this workout with me one of the days 😏)

45 MINUTE OUTSIDE HIIT WORKOUT

Run – ½ mile
20 – Squats
15 – Pushups

Run – ½ mile
20 – Reverse Lunges
15 – Tricep Dips

Run – ½ mile
20 – Sumo Squats
15 – V-Pushups

Run – ½ mile
20 – Curtsy Lunges
15 – Wide-Arm Pushups

Run – ½ mile
20 – Side Lunges
1 Minute High Plank Hold

Good-luck! 😎