20 Minute Fat Burning Outdoor HIIT Cardio Workout
3 Fat Burning Drills To Train Like A Champion Athlete
On today’s episode of Live Lean TV, I’m taking you through an athlete inspired 20 minute fat burning outdoor HIIT cardio workout, at Central Park in New York City.
This bodyweight only workout focuses on 3 agility drills.
Since the NFL playoffs are happening right now, and the Super Bowl is right around the corner, this athletic outdoor cardio workout is designed to get your body sweating and moving like an athlete.
Let’s be real, the leanest people on this earth are athletes, because they train their bodies the right way.
I just put myself to work by testing these 3 fat burning athletic drills.
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To keep it real, I was sweaty and out of breath, especially during the killer 4 corners x 4 letters drill.
Besides being an awesome workout, this is also another way to make your cardio workouts more fun.
For this 20 minute fat burning outdoor HIIT cardio workout, you’ll complete 3 football inspired agility drills.
Let’s go.
20 Minute Fat Burning Outdoor HIIT Cardio Workout
Before starting the workout, the first thing you need to grab are 4 items to make a box.
If you don’t have cones, just grab your jump rope, a water bottle, or any other object.
It doesn’t matter what you use to make the box.
Set up the 4 items to create a square box, with each item being 10 yards apart.
Once you have the box set up, set your timer for 20 minutes and get ready.
These 3 different agility training drills are designed to get your body moving, while increasing your agility and mobility, just like an athlete.
Once the 20 minute timer is up, you are done the workout.
Note: This workout will also be a lot easier if you have cleats.
I was just rocking my Nike Free sneakers, which had no grip on the bottom.
If you’re just wearing normal sneakers, be aware that there’s nothing to grip into the ground to stop your body’s momentum when you try to quickly stop.
So wear your cleats if you have them.
Agility Training Drill Exercises
Click the links below for a step-by-step exercise demonstration of each exercise.
A. 10 x 10 Box Drill
Reps: 1 (2 trips around the box equals one rep)
Sets: Complete 2 sets then move on to the next drill.
Rest: The length of the rest period depends on you and your current fitness level. The goal of the rest period is to take enough time to allow your heart rate to come back down to a range where you can easily carry on a conversation with somebody. This means it may take 1, 2, or even 3 minutes. Once you can carry on a conversation, then you know you are ready to go on to the set or next drill.
Description: The first exercise you’ll be doing is the 10 x 10 box drill.
- To complete the box drill, start on one corner of the box.
- Sprint straight a head to the corner of the box on the same side.
- Without stopping, immediately complete a carioca grapevine, facing outward, across to the next corner.
- Once you reach the corner, immediately sprint forward towards the third corner.
- Complete another carioca grapevine, facing outward, to get back to the starting corner.
- 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.
Once you complete 2 sets, move on to the next drill.
B. 10 x 10 Double X Drill
Reps: 1 (2 trips around the box equals one rep)
Sets: Complete 2 sets then move on to the next drill.
Rest: Take enough time to allow your heart rate to come back down to a range where you can easily carry on a conversation with somebody, then repeat.
Description: The next exercise is the 10 x 10 double X drill.
- To complete the double X drill, start at one corner.
- Then sprint diagonally across the inside of box to the opposite corner.
- Without stopping, immediately turn right and sprint down the line to the other corner.
- Then sprint diagonally across the inside of the box again to the opposite corner.
- Immediately turn left and sprint back to the starting corner.
- Without stopping, repeat the double X drill one more time.
Completing 2 trips around the box equals 1 set of the box drill.
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Once you complete 2 sets, move on to the next drill.
C. 10 x 10 4 Corners Letter Drill
Reps: 1 (4 letters equals one rep)
Sets: Complete 2 sets then repeat the cycle until the 20 minutes is up.
Rest: Take enough time to allow your heart rate to come back down to a range where you can easily carry on a conversation with somebody.
Description: the third exercise is the 10 x 10 4 corners letter drill.
If you have a partner, I want them to 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
- To complete the 4 corners letter drill, start in the center of the box.
- 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.
- 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.
- 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.
- 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.
Once you complete the 4 corners drill for a total of 4 letters, proceed back to the first box drill and repeat this cycle until the 20 minute timer is up.
20 Minutes Is All You Need
There you go guys.
20 minutes of this style of athletic cardio workout, and you’re done.
If you need to take longer breaks to recover, this means you won’t obviously get as many sets of the drills done, but that doesn’t matter.
Record how many sets of each drill you completed, then the next time you complete this workout, try to beat the amount of sets you finished in the previous 20 minute workout.
Trust me, the sweat will be pouring down off your body in just 20 minutes.
Want More Quick And Fun HIIT Cardio Workouts?
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Question Of The Day:
- How many rounds did you complete in 20 minutes?
- Do you enjoy fun and athletic outdoor workouts like this?
- Are you ready to get in incredible shape with 15 minute workouts?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
I had learned this circuit from you and done it a few times — it’s great!
— then lost track of it and couldn’t remember the moves. Took some
searching but I found again it and will be putting my orange cones back to
work. (As soon as it stops raining around here.) The one precaution I
myself apply is to do some warm up walking — on a treadmill or just up and
down the driveway — before attempting sprints. Too easy to tear something
if you do these cold.
3 drills 20 min each or split up the drills for a total of 20 min? I’m just
a little confused about that.
Really fun workout!
I’m more motivated when brad doesn’t wear a shirt:)
Come on man. Go barefoot! Your in the park on the grass. Be more natural!!!
A slight mindfuck at 2:00
I love the video and the workout!
And Texans
Go Packers
This looks like fun. Would this work to supplement race training?
This looks like fun. Would this work to supplement race training?
Brad lookin like Vanilla Ice and shit.
Who’s your favorite NFL football team? #GoBroncos