STAY ACTIVE THIS AUTUMN WITH A FRESH OUTDOOR HIIT WORKOUT

Feel that chill? The blazing summer heat is finally giving way to the crisp and refreshing fall season. If you’ve been escaping the hot temperatures by working out inside the gym, it’s finally time to shake things up and venture out from those four walls for an invigorating high-intensity interval training (HIIT) routine outside!

There’s nothing quite like the cool breeze, changing leaves and fresh air of autumn, especially as you power through an epic outdoor HIIT workout. Even better? All you’ll need to complete these HIIT exercises is a sturdy bench and your determination. So, whether it’s your local park, backyard or an open-air gym space, step outside and let the energy of fall fuel a rewarding and healthy season ahead.

What You Will Learn

• Upper-Body Outdoor HIIT Circuit
• Lower-Body Outdoor HIIT Circuit
• Full-Body Outdoor HIIT Circuit

Estimated reading time: 8 minutes

3 Energizing Outdoor HIIT Routines to Fall For

Get your fall on with three pumpkin spicy HIIT circuits to do outside. Before warming up, make sure you’re dressed for the cooler weather, bring plenty of water for hydration and complete pre-workout stretching before diving in. We also suggest a light 5-minute jog to get your heart rate up before taking on the main event.

Now, let’s jump into the HIIT workouts!

Sweater Weather Strength: Upper Body Outdoor HIIT Circuit

Give your arms and upper body everything you’ve got for 45 powerful seconds. Rest for 10 seconds, and then start the next exercise. Run through the entire circuit three times.

Arm Circles

1. Stand tall with your feet shoulder-width apart.
2. Extend your arms out to the sides so they are parallel to the floor, forming a “T” shape.
3. Begin by making small, controlled circles with your arms, rotating them forward.
4. Continue for 45 seconds, gradually increasing the size of the circles.
5. After 45 seconds, reverse the direction of your arm circles.
6. Start with small circles again, gradually making them larger.
7. Continue this motion for another 45 seconds.

Trainer Tip: Keep your shoulders relaxed to help prevent any tension or discomfort in the neck area. If you’re a beginner, do arm circles for 30 seconds with a 15 second break in between each set.

Bench Push-Ups

1. Stand facing a bench or sturdy ledge.
2. Place your hands on the edge of the seating area, slightly wider than shoulder-width apart.
3. Step your feet back until your body forms a straight line from head to heels.
4. As you inhale, lower your chest toward the bench by bending your elbows, keeping your body straight.
5. Push back up to the starting position as you exhale by fully extending your arms.

Modification: Rather than a bench, complete push-ups on an even soft ground surface.

Bench Triceps Dips

1. Sit on the edge of a bench or sturdy ledge.
2. Grip the edge beside your hips with your fingers facing forward.
3. Slide your hips off the bench.
4. Extend your legs in front of you with your knees bent and feet planted firmly on the ground.
5. Lower your body straight down by bending your elbows. Keep your elbows close to your sides.
6. As you exhale, push yourself back up by straightening your arms.

Tree Pull-Ups

1. Find a sturdy, horizontal branch that can support your weight or an outdoor pull-up bar.
2. With your hands shoulder-width apart, grip the branch or bar with your palms facing away from you.
3. Hang from the branch with your arms fully extended.
4. As you exhale, pull your body upward until your chin clears the branch or bar.
5. Slowly lower yourself back down to the starting position.

Trainer Tip: Avoid swinging your body as much as possible to focus on muscle strength rather than momentum. Engage your core and glutes to help keep you stable.

Bench Incline Plank Holds

1. Place your forearms on the edge of a bench at shoulder-width apart.
2. Step your feet back into a plank position.
3. Fully engage your core.
4. Ensure your body forms a straight line from head to heels.
5. Hold this position.
6. Maintain steady breathing and focus on proper form throughout the hold.

Modification: Instead of a bench, hold a traditional plank position on grass or another soft surface.

Harvest Those Gains: Lower Body Outdoor HIIT Circuit

Go full throttle through each lower body HIIT exercise for 45 seconds. Cool off with a 10-second rest. Then, jump into the next movement. Complete the circuit 3 times.

Bench Toe Taps

1. Stand facing a bench, about a foot away, with feet hip-width apart.
2. Lightly tap the toes of your right foot on the edge of the bench.
3. Quickly switch legs.
4. Tap the toes of your left foot on the edge of the bench.
5. Continue alternating toe taps as fast as you can.

Trainer Tip: Pump your arms in sync with your leg movements to enhance balance. Stay light on your feet to maximize speed.

Bodyweight Squats

1. Stand with your feet shoulder-width apart, toes slightly pointed outward.
2. Lower your hips back and down as if sitting in an invisible chair.
3. Engage your core, keep your chest lifted and your back straight.
4. Lower yourself until your thighs are parallel to the ground.
5. Keep your knees aligned with your toes and don’t cave inward.
6. Push through your heels to stand back up.
7. Fully extend your legs and squeeze your glutes at the top of the movement.
8. Maintain a controlled pace and maintain proper form throughout each rep.

Bench Step-Ups

1. Stand facing a bench with your feet hip-width apart.
2. Place your right foot firmly on the bench. Be sure your entire foot is supported.
3. Push through your right heel to lift your body onto the bench.
4. Bring your left foot up to meet your right on the bench.
5. Step back down to the ground with your left foot first, followed by your right. Return to the starting position.
6. Alternate legs by stepping up with your left foot next.

Modification: If a bench feels too high, try using a stair step, low ledge or other steady platform that feels more comfortable.

Walking Lunges

1. Stand tall with your feet together.
2. Place your hands on your hips or by your sides.
3. Take a large step forward with your right foot.
4. As you land, lower your hips and bend both knees to about 90 degrees.
5. Ensure your right knee is directly above your ankle. Your left knee should hover just above the ground.
6. Push through your right heel to rise back up.
7. Bring your left foot forward to go directly into the next lunge.
8. Continue stepping forward into lunges, alternating legs.
9. Keep your torso upright and your core engaged.

Trainer Tip: Evenly distribute your weight between both legs. Avoid leaning forward over your front leg to balance the movement and reduce your injury risk.

High Knees

1. Stand with your feet hip-width apart.
2. Bend your elbows at waist height.
3. Drive your right knee up toward your chest.
4. Quickly switch legs by bringing your left knee up as you lower your right leg.
5. Lift your knees as high as possible with each step.

Trainer Tip: Keep a steady pace and consistent tempo to elevate your heart rate. Speed is great, but don’t sacrifice form to get more reps in.

Full-Body Fall Burn: Full-Body Outdoor HIIT Circuit

For each movement in this muscle-building HIIT workout, push your entire body for 45 seconds. Take 10 seconds to recover and go to the next exercise. Repeat the whole circuit 3 times.

Burpees

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Drop into a squat position.
3. Place your hands on the ground in front of you.
4. Jump your feet back into a plank position. Ensure your body forms a straight line from head to heels.
5. Perform a push-up by lowering your chest to the ground.
6. Push back up to the plank position.
7. Jump your feet forward, landing them outside your hands.
8. Explosively jump up into the air, reaching your arms overhead.
9. Land softly and immediately drop back into the squat to start the next rep.

Trainer Tip: Focus on maintaining a consistent rhythm rather than rushing through each movement. This helps ensure proper form and prevents burnout too quickly.

Box Jumps

1. Stand facing a bench, step, or another sturdy surface.
2. Keep your feet shoulder-width apart and arms at your sides.
3. Lower into a squat, swinging your arms back for momentum.
4. Jump onto the box using your legs’ power to drive the jump.
5. Land softly with both feet flat and knees slightly bent.
6. Stand up straight on the box, engaging your core
7. Step down carefully, one foot at a time.
8. Reset your stance and repeat.

Mountain Climbers

1. Begin in a high plank position.
2. Bring your right knee toward your chest, keeping your foot off the ground.
3. Switch legs by quickly extending your right leg backward in a kicking motion.
4. Quickly drive v your left knee toward your chest.
5. Continue alternating legs quickly, maintaining a stable plank position throughout.

Trainer Tip: Concentrate on keeping your hips level and your core tight throughout the exercise. This will help you avoid sagging or raising your hips too high.

Bench Jumps

1. Stand beside a flat, sturdy bench or an elevated surface around knee height.
2. Position yourself so that your feet are parallel to the bench, about shoulder-width apart.
3. Keep your knees slightly bent, your core engaged, and your arms at your sides for balance.
4. Bend your knees and lower your hips into a half-squat position.
5. Swing your arms backward for momentum, then explosively jump laterally over the bench.
6. As you jump, focus on landing softly on the other side, with your knees slightly bent to absorb the impact.
7. Land on the balls of your feet, ensuring that your knees remain aligned over your toes.
8. Immediately lower into a half-squat and prepare for the next jump.
9. Continue jumping back and forth over the bench for 45 seconds.

Modification: Instead of jumping over the bench, step over the bench one foot at a time. This reduces impact while still working your legs and improving balance.

Step-Ups

1. Stand in front of a step, box or sturdy ledge.
2. Keep your feet hip-width apart, your core engaged, and your shoulders back.
3. Place your hands on your hips.
4. Lift your right foot and place it firmly on the center of the step.
5. Push through your right heel to lift your body onto the step.
6. Stand tall at the top, squeezing your glutes.
7. Step down with your left foot first, followed by your right foot, returning to the starting position.
8. Focus on maintaining a quick yet steady pace.
9. Repeat the movement for 45 seconds while alternating legs.

Stair Run

1. Find a set of stairs that are safe and sturdy for running.
2. Stand at the bottom of the stairs with your feet hip-width apart.
3. Begin running up the stairs. Use the balls of your feet to push off each step.
4. Pump your arms to help drive your movement
5. Maintain a steady, quick pace.
6. Once you reach the top, carefully jog back down.
7. Repeat the stair run.
8. Be mindful of your foot placement to avoid tripping or losing balance.

Modification: If you feel unsteady running down the stairs, walk down them at a steady rhythm or hold onto the handrails for extra support.

The Benefits of Outdoor HIIT Fitness Routines

Working out in nature offers several key benefits beyond physical fitness. Here are the top reasons why outdoor workouts are fantastic for your body, health and mind:

1. Naturally Reduce Stress: Physical activity and exposure to natural elements like sunlight and fresh air releases endorphins, often called “feel-good” hormones. The changing scenery also provides a refreshing mental break from the usual indoor routines, providing a healthy mental escape.
2. Think Outside the Gym: Outdoor spaces like parks, backyards, or the EōS Yard offer a wide range of options for your workouts. Get creative with your environment—how can you utilize a grassy field, small hill or sturdy tree to challenge your body in new and exciting ways?
3. Soak In Fresh Air and Sunshine: Sunlight helps your body produce Vitamin D, essential for bone health, immune function and overall well-being. Breathing in fresh air during your workout also improves lung function and circulation.
4. Leave the Equipment at Home: Outdoor workouts are incredibly accessible since they require little to no equipment. Whether doing bodyweight exercises, running along a trail or practicing yoga in the park, you can adjust outdoor workouts to fit your environment and personal fitness goals.
5. Add Spice to Your Routine: Working out outdoors can simply be more fun, especially during the fall season! The natural environment encourages exploration and play, turning what could be an ordinary workout into an exhilarating adventure.

HIIT The EōS Yard: Your Go-To Outdoor Workout Space

Step outside, embrace the season and rock your HIIT exercises outside. While parks are great, the EōS Yard is your ultimate outdoor workout space. Whether you’re sprinting, lifting or doing bodyweight exercises, the EōS Yard—plus the other incredible amenities at EōS Fitness—provides everything you need to keep your outdoor workouts fresh, challenging and rewarding.

Take advantage of our Complimentary 7-Day Gym Pass and experience it for yourself this fall and all year long.