30-Minutes HIIT Summer Lawn Workout - Medshield Movement

30-Minutes HIIT Summer Lawn Workout

We know it’s not always easy to get your workouts in during the festive season, so here we’ve got a 30-minute HIIT workout that’s easy to get done right in your garden in the local park or even on the beach. No equipment required.

Try to recover from the high-intensity movements during the low-intensity holds (like the planks or bridges). Each five-minute block in the main workout will get your heart rate up, culminating in burpees towards the end. If needed, take a 30 second rest every five minutes.

5-minute warm-up:

  • 30-Seconds Arm Circles Forwards
  • 30-Seconds Arm Circles Backwards
  • 30-Seconds Hip Circles Left Side – Alternating Directions
  • 30-Seconds Hip Circles Right Side – Alternating Directions
  • 60-Seconds x Alternating Side Reach
  • 60-Seconds x Alternating Lateral Lunge with Reach
  • 60-Seconds x Star Jumps

20-minute workout:

  • 60-Seconds Forward Lunges Right Side
  • 60-Seconds Forward Lunges Left Side
  • 2-Minutes Inchworm
  • 30-Seconds Mountain Climbers
  • 30-Seconds Forearm Plank Pold
  • 60-Seconds Backwards Lunges Right Side
  • 60-Seconds Backwards Lunges Left Side
  • 2-Minutes Bear Crawls
  • 60-Seconds Bridge Hold
  • 60-Seconds Jumping Jacks
  • 60-Seconds Air Squats (Advanced: Squat Jumps)
  • 60-Seconds Bicycles
  • 60-Seconds Knee Push-Ups (Advanced: Full Push-Ups)
  • 60-Seconds Plank
  • 30-Seconds Fire Hydrant Left Side
  • 30-Seconds Fire Hydrant Right Side
  • 60-Seconds Bridge Hold
  • 60-Seconds Bridge Dips
  • 60-Seconds Skaters (Alternating Lateral Jumps)
  • 60-Seconds Burpees

5-minute cool down:

  • 60-Seconds Child’s Pose
  • 2-Minutes Cat and Cow Stretches
  • 60-Seconds Downward Facing Dog
    30-Seconds Lie Down And Hug Knee To Chest – Left
  • 30-Seconds Lie Down And Hug Knee To Chest – Right

If you’re looking for a powerful 15-minute workout, click here.

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.
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