A Fun HIIT Workout You Can Do Outside

WOW Factor: This quick HIIT workout focuses on the legs, core, and glutes. It can be done virtually anywhere, but we have a strong preference for doing it on the beach (at a socially safe distance of course).  

What You Need to Know: High Intensity Interval Training, or HIIT, is the best workout when it comes to reversing certain adverse effects of aging.

A Fun HIIT Workout You Can Do Anywhere

According to researchers at the Mayo Clinic, high intensity interval training (also know as HIIT) was shown to have the most significant results when it comes to reversing certain adverse effects of aging. 

HIIT Confers Benefits At A Cellular Level 

In the study, researchers compared HIIT, resistance training, and combination training in order to analyze which type of workout had the largest effect on cellular function. 

After analyzing the metabolic and molecular changes in a group of adults over a period of 12 weeks, researchers found that HIIT conferred the most benefits at both the metabolic and molecular level.

senior researcher involved in the study noted that high-intensity interval training reversed some manifestations of aging in the body’s protein function. This is significant as mitochondrial cellular function generally declines as we get older. 

How Do You HIIT?

Luckily for us, high intensity interval training can be done just about anywhere. From the living room, to the park, to your neighborhood gym -HIIT workouts are extremely customizable and can be done in a variety of ways. 

The key is to incorporate longer periods of high intensity (think high knees, jumping jacks, squat jumps, mountain climbers) with shorter periods of rest.

West of Wild HIIT Workout

The HIIT workout we have been loving lately focuses on the legs, core, and glutes. It involves intervals of 40 seconds ‘on’ and 20 seconds of rest. There are eight intervals in this particular series and you can repeat the sequence a few times for more of a workout. Our editor, Keri, (who happens to be former Division I athlete) usually does 3 or 4 sets taking a one minute break between each set.

HIIT Workout for beginners

Here are the exercises we incorporated into this HIIT beach workout:

  • High knees
  • Jumping Jacks
  • Mountain Climbers
  • Right Leg Lunges
  • Left Leg Lunges
  • Squat Jumps
  • Bicycle Crunches
  • Plank Kicks

Disclosure: This is an intermediate/expert HIIT sequence. If you are new to working out or new to HIIT workouts, only conduct this workout under the supervision of a trainer. Proper form is crucial and without it, injury could occur.

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