• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Summer HIIT Workout With No Equipment

    13th August 2019
    Summer HIIT Workout

    Having a solid arsenal of moves that you can do anywhere easily is ideal when the weather warms up. Take advantage of that extra energy buzz that comes with the skin-kissing sunshine, and elevate your exercise to the great outdoors with this summer HIIT workout (high-intensity interval training).

    Reap the benefits of ‘green exercise’ – improved mood, stronger immune system, a chirpy little confidence boost. This summer HIIT workout will target every muscle from head-to-toe, with a nice added dose of cardio and all that with no equipment.

    EVO´S SUMMER HIIT WORKOUT

    All you need for this summer HIIT workout is your body, mind, and nature. No fitness tools are necessary. The following exercises can be slotted into your roster, which you can use for infinite circuits. For example, you can choose to hit the park and perform 12 minutes of intense training, choosing four of the moves and doing them for 30 seconds, then resting for 30 seconds and repeating for three sets.

    When it comes to HIIT, quality is everything. Put in 110% and you’ll be burning fat hours after your workout. Ready?

    WARM-UP

    Perform each of the following moves for 20 seconds each and repeat twice:

    • Jumping jacks
    • Hip extension
    • Side reach
    • Squats
    Start your EVOlution

    5 BODYWEIGHT EXERCISES

    1. Burpees

    1. Begin standing and drop quickly into a push-up position.
    2. Perform the push-up and explosively jump back to your starting position.
    3. Repeat for five reps.

    2. Mountain climber twists

    1. Start in a plank position, shoulders over your hands and your weight on your toes.
    2. Engage your abs and bring your left knee forward to touch your left elbow.
    3. Return your knee so you’re back in the plank position.
    4. Repeat for 10 reps, switch sides and repeat.

    3. Side-plank push-ups

    1. Begin in a push-up position and lower your chest to the floor.
    2. As you push back up, rotate your torso to the left and follow your left hand with your gaze as you lift your left arm and leg towards the sky. The body should form an ‘X’ shape.
    3. Hold, and then return to starting position.
    4. Repeat for eight reps, switch sides and repeat.

    4. Bulgarian split squat

    1. Stand in front of a bench or chair with your feet hip-width apart and your hands in fists under your chin. Your elbows should be by your sides.
    2. Place the top of your left foot on the bench behind you. Then squat down until your left knee touches the floor.
    3. Push through your left heel and return to starting position.
    4. Repeat for eight reps, switch sides and repeat.

    5. Pause squats

    1. Begin standing with your feet shoulder-width apart, toes slightly turned outwards.
    2. Bend your knees and push back your hips as if you’re sitting into a low chair. Your core should be engaged, chest lifted and back straight.
    3. Hold this lowered squat position for three full seconds.
    4. Push through your heels and squeeze through your glutes to return to starting position.
    5. Continue for two sets of 10 reps.
    7-day trial Blog CTA

    Liked our summer HIIT workout? Here we have a list of more workouts:

    • 9 minute Tabata workout
    • Strength and endurance bodyweight workout
    • Strength and endurance workout
    • High-intensity strength and cardio workout
    • High-intensity barbell workout
    • Deadlift workout
    • Metcon workout
    • Cardio bodyweight circuit
    • Core bag EMOM workout
    • Bodyweight circuit
    • Bodyweight and TRX workout
    • Queenax workout
    • Kinesis workout
    • Summer bodyweight workout
    • Glutes workout
    • 16-minute tabata workout
    • Bodyweight workout for couples
    • 10-minute bodyweight workout
    • High intensity tabata workout
    • Leg workout
    • Kettlebell core workout
    • Barbell workout
    • 10-minute high intensity workout
    • Cardio workout
    • Movement balance workout
    • Core bag workout
    • Kinesis core workout
    • Jumping HIIT workout
    Share
    0

    Recent posts

    20th September 2023

    How to start running — or restart after a break


    Weiterlesen
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Weiterlesen
    hydration in fitness
    23rd August 2023

    The importance of proper hydration in fitness


    Weiterlesen

    Recent Posts

    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023
    • 4 benefits of training in the heat

      4 benefits of training in the heat

      16th August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us