Name: Playbook - Brad and Jess Gouthro - 20 Minute Fat Burning Outdoor HIIT Cardio Workout
Uploaded: 2022-12-26T14:16:11.924Z
Duration: 20 min
Description: 20 Minute Fat Burning Outdoor HIIT Cardio Workout

Before starting the workout, grab 4 cones/pylons or any other items to make a box. Set up the 4 items to create a square box, with each item being 10 yards apart.

Set your timer for 20 minutes and cycle through the 3 cardio drills. Once the 20 minute timer is up, you are done.

1. To complete the box drill, set up 4 objects in a square, 10 yards apart, then start on one corner of the box.
2. Sprint straight a head to the corner of the box on the same side.
3. Without stopping, immediately complete a carioca grapevine, facing outward, across to the next corner.
4. Once you reach the corner, immediately sprint forward towards the third corner.
5. Complete another carioca grapevine, facing outward, to get back to the starting corner.
6. Immediately repeat the box drill one more time, but this time face inward when completing the carioca grapevine.

Completing 2 trips around the box equals one set of the box drill. Rest just enough time to allow your heart to drop low enough to carry on a conversation, then repeat one more time.

Once you complete 2 sets, move on to the next drill.

10 x 10 Box Drill

1. To complete the double X drill, set up 4 cones in a square,10 yards apart from each other, then start at one corner.
2. Then sprint diagonally across the inside of box to the opposite corner.
3. Without stopping, immediately turn right and sprint down the line to the other corner.
4. Then sprint diagonally across the inside of the box again to the opposite corner.
5. Immediately turn left and sprint back to the starting corner.
6. Without stopping, repeat the double X drill one more time.

Completing 2 trips around the box equals 1 set of the box drill. Rest just enough time to allow your heart rate to drop so you can carry on a conversation, then repeat.

Once you complete 2 sets, move on to the next drill.

10 x 10 Double X Drill

If you have a partner, have them call out A, B, C, or D.
A = the front corner to your left
B = the front corner to your right
C = the back corner to your right
D = the back corner to your left

1. To complete the 4 corners letter drill, start in the center of the box.
2. As you wait for your partner to yell out one of those letters, you will be in the center of the box completing the quick fast feet exercise.
3. If your partner says A or B, you’re going to sprint forward towards the correct front corner, tap the object, then sprint backwards back to the center of the box, and continue with the quick fast feet exercise until they call another letter.
4. When your partner says C or D, you’re going to sprint backwards towards the correct back corner, tap the object, then sprint forwards back to the center of the box, and continue with the quick fast feet exercise until they call another letter.
5. If you don’t have a partner, call out the letters in your head, but make sure you hit each corner at least once. That way you can be sure that you’re working on your forward left and right agility and mobility and your backward left and right agility and mobility.

Completing 4 letters = 1 rep.

20 Minute Fat Burning Outdoor HIIT Cardio Workout

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