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High-intensity interval training, or HIIT, has revolutionized the way we approach workouts, especially when it comes to fat loss. While traditional methods often focus on long, steady-state cardio sessions, HIIT provides a more efficient and effective alternative. Outdoor HIIT workouts, in particular, offer a dynamic way to burn fat and improve cardiovascular health, all while enjoying the fresh air and varying terrains.

Outdoor HIIT workouts involve short bursts of maximum intensity exercises followed by brief recovery periods. This approach is not only time-efficient but also highly effective in boosting metabolism and promoting fat loss. Many fitness enthusiasts and athletes have embraced outdoor HIIT circuits as a way to break free from the monotony of indoor workouts and to challenge their bodies in new ways.

To truly understand the power of HIIT, consider the example of Usain Bolt, the world's fastest man. Even Bolt, with his exceptional conditioning, can only maintain his top speed for a brief period before fatigue sets in. This highlights the importance of pushing to your maximum intensity and recognizing your personal limits.

The point of all of this is don't go by someone else's book of what maximum intensity should be, and don't define it by some arbitrary speed limit set on a treadmill. It does not matter if you are 20 years old or 50 years old. We all have our own level of maximum intensity. You simply push your body to that limit for the short period of time as discussed above, then recover in a period of two to three times of the max interval just performed.

Why Outdoor HIIT Workouts Became Popular

Outdoor HIIT workouts have gained popularity for several reasons. Firstly, they offer a change of scenery that can make workouts more enjoyable and less routine. Engaging in outdoor HIIT exercises allows individuals to utilize natural environments, such as hills, stairs, and open fields, to create diverse and challenging routines. This variety not only keeps workouts interesting but also engages different muscle groups, enhancing overall fitness.

Moreover, outdoor HIIT workouts are highly effective for fat loss. Studies have shown that HIIT can burn more calories in a shorter amount of time compared to traditional cardio. This is particularly appealing to those with busy schedules who need to maximize their workout efficiency. Additionally, outdoor HIIT circuits can be adapted to suit different fitness levels, making them accessible to a wide range of individuals.

Another reason for the popularity of outdoor HIIT is its ability to boost metabolic rate. Unlike low-intensity steady-state cardio, which can lead to metabolic adaptation and decreased calorie burning, HIIT keeps the body's metabolism elevated long after the workout is over. This afterburn effect, combined with the natural elements of outdoor environments, makes outdoor HIIT a powerful tool for fat loss and muscle maintenance.

Controlled Maximum Intensity

When it comes to achieving peak performance and maximizing fat loss, controlled maximum intensity is key. Outdoor HIIT workouts allow individuals to push their limits in a controlled manner, ensuring that each session is both challenging and safe. Whether you're sprinting up a hill or performing a series of outdoor HIIT exercises, the focus is on exerting maximum effort for short periods, followed by adequate recovery.

For athletes and fitness enthusiasts, outdoor HIIT provides an opportunity to enhance their athleticism and improve their overall fitness. The combination of fresh air, varied terrains, and high-intensity exercises creates a unique and invigorating workout experience. Additionally, outdoor HIIT workouts can be tailored to specific goals, such as improving speed, endurance, or strength, making them versatile and effective for anyone looking to take their fitness to the next level.

The HIIT Cardio Workout Routines

Here are my top 10 indoor and outdoor HIIT workouts (intermediate and advanced) from www.JoeDonnellyfitness.com.

1. INDOOR HIIT TRAINING

Group 1:

Group 2:

Group 3:

2. STEPMILL/STAIRMASTER HIIT CARDIO WORKOUT

• 2 minute warm-up at level 5
• 1 minute level 10
• 30 seconds level 7
• 1 minute level 11
• 30 seconds level 8
• 1 minute level 13
• 30 seconds level 9
• 1 minute level 14
• 30 seconds level 10
• 30 seconds level 15
• 1 minute level 10
• 30 seconds level 14
• 1 minute level 9
• 30 seconds level 13
• 1 minute level 8
• 30 seconds level 12
• 1 minute level 7
• 30 seconds level 11
• 3 minute cool-down level 5

3. Indoor Improvised HIIT workout

Rowing machine

• 3 minute 50 percent row for warm-up
• 1 minute maximum intensity, one minute moderate
• 2 minute max, 2 minute moderate
• 1 minute max, 90 seconds moderate
• 90 seconds max, 1 minute moderate

4. INDOOR HIIT

1. With jump rope, do double spins (2 spins per jump) for 12 to 15 seconds, then single spin per jump for 45 seconds for 10 reps.
2. Plate or sled pushes. Lay a 45-pound plate flat on ground. Place hands on plate, have a sprinter stance with ass in the air, and drive the plate 2.5 feet, spin around and come back (45-second rest, 8 reps).

Do this in completion 3 times through.

5. INDOOR HIIT (DEADMILL SPRINTS)

Treadmill turned off, use handle bars to brace yourself with head down and back flat. Sprint as hard as you can using leg drive to manually move the treadmill belt for 15 to 20 seconds. Rest 30 seconds. This is one rep. (20 reps.)

6. OUTDOOR HIIT SPRINT WORKOUT

1. 25 sets of bleacher walks/runs (active warm-up)
2. 12 x 100 yard sprints (45 seconds rest between sprints)
3. 10 x 75 yard sprints (30 seconds rest between sprints)
4. 10 x 50 yard sprints (15 seconds between sprints)
5. Lunge 15 yards, then jog to midfield. Lunge 15 more, jog to other end line. This is one rep. Repeat for a total of 6 reps.
6. 50 sets of bleacher walk/runs (cool-down)

7. OUTDOOR HIIT/SPRINT WORKOUT

1. 30 sets of bleacher walks/runs. Skipping a step, try to jog last half when you break a sweat (active warm-up).
2. Start by lying on back, legs straight in the air, and touch toes for 20 reps, contracting abdominals each time. Then sprint across the width of the field and back. This is all one rep. 10 reps total.
3. Still running the width of the field, add your choice of 20 mountain climbers on all fours, or 30 standing squats. Then run across and back. 10 reps total.
4. On the goal line, run the length of the football field and back. Total of 200 yards. One-minute rest and a total of 6 reps.
5. Cool down with 50 sets of bleacher runs/walks.

8. OUTDOOR HIIT SPRINT WORKOUT

1. 10 x 40-yard sprints. (Sprint 80%, jog back at 40%) The jog back is your rest.
2. Hill sprints (40-50 yards in length, steepest incline you can find, sprint at max effort, walk down), 20 reps. As you get more fatigued, your speed will decrease. Remember, it's not about speed; it's about MAX effort on each rep.
3. 20 x 25-yard sprints. Rapid fire. These are shorter sprints, so 15 seconds rest max between reps.
4. 4 x 200-yard gassers. Sprint 100 yards, touch the line, then return. Two minutes rest between gassers.

9. OUTDOOR SPRINT HIIT WORKOUT

1. 30 sets of bleachers (stairs) for warm-up (run up, run down).
2. 15 push-ups, sprint 40 yards (10 sets, no rest).
3. 30 mountain climbers, sprint 20 yards, touch the line, sprint back (8 reps, no rest).
4. 50 standing squats, lunge 25 yards, jog 50 yards (8 sets). The jog is your rest.
5. 20 leg lifts with hip thrust, sprint 50 yards, slow jog back (8 reps, the slow jog is the rest).
6. 90-second plank, sprint 100 yards (the plank is your rest, 6 reps).

10. OUTDOOR SPRINT/HIIT WORKOUT

1st quarter

• On the steepest hill you can find, about 30-40 yards in length, do max sprint (6-9 seconds) slow jog down (20 seconds, this is your rest period). Do a total of 10 continuous reps and 4 sets. No rest other than slow jog down. 10 reps equals 1 set.
• 45-second break after each set of 10 reps. So 4×10=40 sets of hills!

2nd Quarter

• 16 x 100-yard sprints, 30 seconds rest between each rep (no jog back, stand tall and breathe deep).

3rd Quarter

• 50-yard shuttle runs (sprint 25 yards, sprint back). This is one rep. 10 seconds rest, 10 reps.
• 30-yard shuttle runs, (sprint 15 yards, sprint back). This is one rep. 10 seconds between reps, 10 reps.

4th quarter

• Sprint to top of hill, sprint down, sprint back to top, sprint down. This is one rep.
• 25 seconds rest between reps, 10 reps