search tips advanced search
site search by freefind

Fall Into Cardio Outdoors

Here are two new fun options to help you 'fall into cardio outdoors.' Fall is a great time to get outside--the weather generally cooperates and as the days get shorter the mood boost from exercise is appreciated. 

HIIT The Track 20 minutes

This workout is a High-Intensity-Interval-Training (HIIT) and is best for those with a fitness base.

Find a local track and use a watch or smartphone app to time your intervals using a 1:3 ratio of work-to-rest. Use a heart-rate monitor to gauge your intensity and hit that fat-burning button dead on.

Min        Activity/ % intensity

0-2         Brisk walk 60% (warm-up)

2-3         Jog 70%

3-3:30    Sprint 80%

3:30-5    Jog 50%

5-5:30    Spring 85%

5:30-7    Jog 50%

7-7:30    Sprint 90%

7:30-9    Jog 50%

9-9:30    Sprint 95-100%

9:30-11  Jog 50%

11-17     Repeat minutes 9-11

17-20     Walk/cool-down

Home Bodies offers daily check-ins if you need to be held accountable to your cardio workouts.

Power Plyo HIIT 15 minutes

This workout is a High-Intensity-Interval-Training (HIIT) and is best for those with a fitness base.

Warm up with some light cardio and total-body dynamic stretching for 10-15 minutes. Do each of these moves all-out for 30 seconds and recover one minute in between by walking around.

Min   Activity

0-0:30  Squat leap

0:30-1:30 Recovery

1:30-2 Speedskaters

2-3 Recovery

3-3:30 Mountain climbers

3:30-4:30 Recovery

4:30-5 Lateral ski jumps

5-6 Recovery

6-6:30 Burpees

6:30-7:30 Recovery

7:30-15 Repeat minutes 0-7:30

You might also like these pages.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

"Skip the the workout."

Home Bodies YouTube Channel

New Book: Change Your Weighs

Recent Articles

  1. Free Ab Workouts

    Sep 02, 20 01:04 PM

    Free ab workouts you can do right at home! Mix up your ab workouts for top tummy-toning results!

    Read More

  2. Can You Really Spot Reduce Those Trouble Areas?

    Sep 02, 20 12:28 PM

    Many poeple want to "spot reduce" trouble areas. But can you spot reduce? The answer is here.

    Read More

  3. Home Workout Core Exercises

    Aug 17, 20 12:45 PM

    Here is a list of videos of core exercises you can perform as part of your home workout.

    Read More