Name: Playbook - Pauline Perina - Outdoor HIIT Workout
Uploaded: 2026-02-07T21:28:16.550Z
Duration: 30 min
Description: Outdoor HIIT Workout

5 Exercises 

Advanced: 
- 4 Rounds
- 40 sec on / 40 sec off / Take a 60 sec rest after each round 
- Use a light weight 

Beginners: 
- 3 rounds 
- 30 sec on / 40 sec off / Take 1:30 min rest after each round
- Use light weight

Sumo squat: - Hold a dumbbell at the base with both hands and stand straight up. 
- Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
- Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
- Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

Squat jump:
- Stand with feet shoulder width and knees slightly bent.
- Bend your knees and descend to a full squat position.
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.

Upon landing immediately repeat the sumo squat.

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

- Then do the squat jump / Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
Upon landing immediately repeat the next jump.

Dumbbell sumo squat to squat jump

Dumbbell Sumo Squat to Squat Jump

Perform 40 seconds on the right side and switch the dumbbell to the other right after. Your rest time will come after you perform both sides. 
Use 1 dumbbell

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

Single Leg RDL

- Run from side to side bringing your knees hight to waist level. 
- Engage your abs as the knee comes up.
- Make 3 steps to the side and add a pause before switching sides.
- Pump your arms to work your upper body.

Lateral High Knee

Lateral High-Knee Run and Hold

- Stand with your feet shoulder-width apart. 
- Squat and place your hands on the dumbbells or floor. Kick back into a push-up position. 
- Do one push-up. 
- Bring your legs back to a squat and jump up, throwing your hands above your head.
- Land and repeat for 40 seconds

Burpee w/ Push up + Jump

Perform 40 seconds of mountain climbers hands on dumbbells (or floor it’s comfortable).

Beginners: perform 30 secs of mountain climbers.

- Start in a plank position (hands on dumbbells or floor) 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Mountain Climbers

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