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An Outdoor Workout For Your 4th of July Weekend

Happy long weekend and 4th of July! To keep us active over the holiday, we've come up with a fun and festive HIIT workout. That's right! No sitting around for too long over here. The sun is out and our bodies are begging for movement after a long week at work. So grab your water bottle, favorite music, and your friends—this will be one serious sweat sesh!

We have put together two workout variations for you to choose from. Feel free to adjust the recommended exercises to fit your needs/preferences. Oh, and have fun!!



Start with 11 minutes of light cardio to warm up. If you are outside, set your watch for 11 minutes and take a light jog around your neighborhood or a nearby running track. If you are completing this workout indoors, you can use a treadmill or, alternatively, jump rope, bike, or row for 11 minutes.

Workout Variation #1

Complete 11 rounds (yes, 11!) of these bodyweight movements. Pace yourself, take a short rest if when needed, and push through!

11 Body Squats (increase difficulty by doing jump squats)

11 Push-Ups (increase difficulty by using a stair or bench for decline push-ups)

11 Sit-Ups

11 Burpees

Workout Variation #2

Set a timer or stopwatch for 11 minutes—make sure to place it somewhere where you can see it. Complete each exercise for 1 minute before moving on to the next. The entire set will take 11 minutes total. Rest for 3-5 minutes and complete again!

Total workout time: 22-25 minutes

Jumping Jacks

Body Squats (increase difficulty by doing jump squats)

Alternating Lunges (increase difficulty by doing jumping lunges)



Mountain Climbers


Bicycle Crunches

Leg Raises

Plank Hold



Share with us your favorite weekend workouts & ways to celebrate the 4th on Facebook or Instagram!

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