Experience the refreshing combination of autumn weather and high-intensity interval training (HIIT) with these energizing outdoor workouts. All you need is a sturdy bench and determination to get started.

3 Outdoor HIIT Circuits

Upper Body Circuit (45 seconds work, 10 seconds rest, 3 rounds)

• Arm Circles: Make controlled circles forward and backward, gradually increasing size
• Bench Push-Ups: Perform push-ups with hands on bench edge
• Bench Triceps Dips: Lower and raise body while gripping bench edge
• Tree Pull-Ups: Use a sturdy branch or outdoor bar
• Bench Incline Plank Holds: Hold plank position with forearms on bench

Lower Body Circuit (45 seconds work, 10 seconds rest, 3 rounds)

• Bench Toe Taps: Alternate tapping toes on bench edge
• Bodyweight Squats: Lower hips as if sitting in invisible chair
• Bench Step-Ups: Step up and down on bench, alternating legs
• Walking Lunges: Take large steps forward, lowering into lunge position
• High Knees: Drive knees up toward chest alternately

Full Body Circuit (45 seconds work, 10 seconds rest, 3 rounds)

• Burpees: Combine squat, plank, push-up, and jump
• Box Jumps: Jump onto bench or sturdy surface
• Mountain Climbers: Drive knees toward chest in plank position
• Bench Jumps: Jump laterally over bench
• Step-Ups: Step up and down on bench, alternating legs
• Stair Run: Run up stairs, jog down carefully

Benefits of Outdoor HIIT:

• Natural stress reduction through endorphin release
• Vitamin D exposure from sunlight
• Fresh air improves lung function
• No equipment needed
• Varied terrain adds challenge
• Enhanced mental well-being

Remember to:

• Dress appropriately for weather
• Stay hydrated
• Warm up for 5 minutes
• Maintain proper form
• Modify exercises as needed

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