Fitness / 09.12.2014

Healthy does HIIT: outdoor workout

By Laura Potter
Try these indoor and outdoor HIIT workouts, devised by our experts

HIIToutdoors_forweb

Warm-up

Doing some dynamic stretching for 3-4 minutes will raise your heart rate and increase mobility and flexibility in the joints. Try raising your knees, twisting your upper body from side to side, plus some squats and static lunges.

Outdoor HIIT session

Find a friend and hit your local park for a winter workout. Do each exercise for 45 seconds, then rest for 15 second intervals. Repeat 5 times – a full circuit should take 5 minutes, but repeat if you have more time or want to increase the intensity.

If you’d prefer to work-out indoors, try one of Fitness First’s Tabata classes

Exercise 1:

Run or a brisk walk.

Exercise 2:

Tricep dips on a park bench. Try to do as many as possible without losing good form.

Exercise 3:

Walking lunges.

Exercise 4:

Plank position. Ground too cold or wet? Try press-ups against the back of a bench instead.

Exercise 5:

Step-ups on a bench.

Cool-down

Start with a slow walk for 1 minute while stretching out your upper back, triceps, and chest to allow your muscles to cool down after the HIIT work-out. Then do some standing stretches for your hamstrings, quads and hip flexors for 2-3 minutes.

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Healthy does HIIT: outdoor workout
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Healthy does HIIT: outdoor workout
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Grab a friend and hit the park for this super quick but super effective HIIT workout, devised by Healthy's fitness experts.
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Healthy Magazine
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