This outdoor HIIT workout will put a Spring in your step

This HIIT workout from a top UK PT will get you out into the park and the sun, no kit required (except for a basketball)

Doing a HIIT workout with a basketball
(Image credit: Getty Images)

Now it's getting on for March, the temperature is going up and the sun is finally shining again. Although many gyms remain closed across the world as a result of lockdowns, the more pleasant weather makes working out outdoors a much more appealing prospect. 

When you're working out indoors, the best treadmill, best adjustable dumbbells and the best resistance bands are all at your disposal. However, for this workout, you can head over to your local park or basketball court – and all you need is a basketball. 

Top UK PT and Lucozade Sport ambassador Born Barikor has come up with a dynamic workout featuring burpees, Russian twists, push ups and loads more. If you don't have a basketball net to hand to shoot through, just mimic the movements with a jump. Do each of the exercises below for 20 reps, then run through the whole circuits again. Check it out below:

Barikor uses push ups with one hand balancing on the basketball. This creates an uneven surface, stressing one pectoral muscle over the other – almost like a precursor for one-handed push ups. Of course, Barikor makes sure to switch sides so he doesn't develop a muscular imbalance, but there's another benefit. 

Because it's an unstable surface, you have to concentrate and balance a little more on the wobbling ball while doing push ups or mountain climbers. This activates lots of stabilising muscles in the "trunk" of your body, strengthening your core more than a normal push up. 

In addition to the mountain climbers, burpees, sprawls and other HIIT workout staples torching your fat, all this instability work will tone your core, making this workout perfect for developing a solid six-pack. 

Born Barikor is a Lucozade Sport Ambassador, helping to encourage an active lifestyle and teaching the benefits of hydration to improve overall performance.’

Matt Evans

Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.