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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