• MyEVO
  • FAQ
  • Insurance refund
  • Careers
  • Contact Us
evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
  • What is Evo
    • What is Evo
    • Philosophy
    • EVO Manifesto
    • EVO Academy
    • EVOMOVE
  • Training
    • Training
    • Personal Training
  • CLUBS
    • EVO Basel
    • EVO Bern
    • EVO Geneva Acacias
    • EVO Geneva Eaux-Vives CEVA
    • EVO Geneva Rue de Lausanne
    • EVO Lucerne
    • EVO Zurich Enge
    • EVO Zurich Oerlikon
    • EVO Zurich Schaffhauserstrasse
  • Blog
  • Join now
  • Free trial
EN
  • FR
  • DE
✕

Summer HIIT Workout with No Equipment

13th August 2019
summer HIIT workout - Entraînement d'été HIIT - Sommer HIIT Workout - EVO Fitness

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 a HIIT (high-intensity interval training) workout.

You’ll reap the proven benefits of ‘green exercise’ – improved mood, stronger immune system, a chirpy little confidence boost – all with the right routine to target every muscle from head-to-toe, with a nice added dose of cardio. Want a summer HIIT workout with no equipment, to-go? Coming right up.


The best summer HIIT workout with no equipment

All you need for this summer HIIT workout is your body, mind, and nature. No fitness aids 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?

Trial

WARM-UP

Perform each of the following moves for 20 seconds each and repeat twice:
● Jumping jacks
● Hip extension
● Side reach
● Squats


EXERCISES


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.


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 plank position.
  4. Repeat for 10 reps, switch sides and repeat.


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. Your body should form an ‘X’ shape.
  3. Hold, then return to starting position.
  4. Repeat for eight reps, switch sides and repeat.


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.


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.


Liked our summer HIIT workout with no equipment? These articles might be interesting for you:

WORKOUT OF THE MONTH: FAST & FURIOUS

5 FUNCTIONAL EXERCISES TO IMPROVE YOUR SURF SKILLS FOR THE SUMMER

Share
0

Recent Posts

muscle cramps
25th January 2023

Muscle cramps: how to prevent them


Read more
metabolic strength workout
23rd January 2023

Workout of the week: 20-min metabolic strength workout


Read more
upper body strength workout
16th January 2023

Workout of the week: 20-min upper body strength workout


Read more

Recent Posts

  • Muscle cramps: how to prevent them

    Muscle cramps: how to prevent them

    25th January 2023
  • Workout of the week: 20-min metabolic strength workout

    Workout of the week: 20-min metabolic strength workout

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

    Workout of the week: 20-min upper body strength workout

    16th January 2023
  • 5 energy-boosting tips to avoid the afternoon crash

    5 energy-boosting tips to avoid the afternoon crash

    11th January 2023
  • Workout of the week: 9-min cardio AMRAP workout 

    Workout of the week: 9-min cardio AMRAP workout 

    9th January 2023

EVO SWITZERLAND

Address of Central Office
Lifestyle Concept AG
EVO Fitness Switzerland
Seestrasse 97, CH-8942 Oberrieden
Email French Area: info.fr@evofitness.ch
Email German Area: info.de@evofitness.ch

MEMBERS

  • MyEVO
  • FAQ
  • Insurance refund
  • Careers
  • Contact Us

DON’T MISS OUT ON OUR NEWS!

Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive 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 | Privacy Policy | Cookie Policy
EN
  • EN
  • FR
  • DE
  • MyEVO
  • FAQ
  • Insurance refund
  • Careers
  • Contact Us