This 20-Minute Outdoor HIIT Running Workout Is the Ultimate Test of Your Speed and Endurance

HIIT (high-intensity interval training) routines are always tough, but outdoor HIIT running workouts are on another level. “Performing high intensity intervals will require you to dig deep and find your max effort for short periods of time,” Danielle Hirt, a NASM-certified personal trainer and RRCA Level 1 certified running coach, told POPSUGAR. You’re pushing your body to the limit of its speed, which is a big ask of your lungs and legs, but it’s also incredibly satisfying when you finish (and can finally collapse in a puddle on the ground).

This outdoor HIIT running workout is just 20 minutes long, so it’s a good one to start with if you’re new to this style of training. Hirt said the workout is meant to get your heart pumping and burn calories, something HIIT does with a ton of efficiency; the alternating fast and slow intervals allow you to maintain a faster pace than you would if you were trying to go fast the whole time. HIIT-style workouts also stimulate your body to continue burning a modest amount calories after the workout is completed, otherwise known as the EPOC (excess postexercise oxygen consumption) effect.

“Performing high-intensity intervals will require you to dig deep and find your max effort for short periods of time,” Hirt said. For each fast interval, your goal is to run at 85, 90, or 95 percent of your fastest sprint (more on that below). “This effort-based workout will be tough, so take the recovery intervals as you need,” she added, whether that’s walking or a light jog. “You should be able to start each run interval strong!”

In the workout below, Hirt references three different speeds, which will be slightly different for everyone:

• 85 percent of max speed: A hard effort. You should be able to talk in very short phrases or words.
• 90 percent of max speed: A tough effort. You should not be able to respond in conversation and be very focused on breathing.
• 95 percent of max speed: Your hardest effort. You should be going so hard, you need to walk during your recovery intervals.

Since this workout is high-intensity, Hirt recommends doing it only once or twice per week. Make sure to take rest days in between, too. If you’re ready, grab your running shoes, fill up your water, and let’s get it.

Related: Not Sure How to Train? Follow Along to This Trainer's Strengthening Bodyweight Workout Plan

20-Minute HIIT Running Workout

Directions: First, complete the warmup below in addition to these dynamic warmup moves. Then do the 20-minute workout, following the pacing directions as listed. Complete the cooldown stretches afterward. Keep reading for instructions on how to do each warmup and cooldown move.

Related: Improve Your Running Form, Get Faster, and Prevent Injury With These 3 Technique Tips

POPSUGAR Photography / Tamara Pridgett

Warmup Exercise 1: High Knees

• Begin by standing with your feet hip-width apart and your arms at your side.
• Drive the right knee up and swing your left arm, forming 90-degree angles with both you arm and leg.
• Immediately repeat with the left knee lifting up as you swing your right arm. Be sure that the heel of your foot is always underneath your glute. Your shoulders should be relaxed.
• Your knees should always be up, in front of your body (front side mechanics).
• Continue for 30 seconds.

POPSUGAR Photography / Tamara Pridgett

Warmup Exercise 2: Butt Kick

• Begin by standing with your feet hip-width apart and your arms at your side.
• Slightly drive the right knee up and swing your left arm, forming 90-degree angles with both you arm and leg.
• Immediately repeat with the left knee, slightly lifting up as you swing your right arm. Be sure that the heel of your foot is always underneath your glute. Your shoulders should be relaxed.
• This move is similar to doing high knees, but your knees shouldn’t come up as high.
• Although this is a butt kick, you don’t want your heels to hit the muscle in your butt. Your heels should always be underneath your glutes.
• Continue for 30 seconds.

POPSUGAR Photography / Kyle Hartman

Cooldown Exercise 1: Standing Hamstring Stretch

• Standing on your right leg, step your left leg forward with your toes flexed.
• Reach your left hand to your toes, pushing your hips back and keeping your back flat. You should feel a gentle stretch in the back of your thigh.
• Hold this position for 30 seconds.
• Place your left foot next to your right as you return to standing upright.
• Switch sides, stepping your right leg forward to stretch your right hamstring. Hold for 30 seconds.

POPSUGAR Photography / Kyle Hartman

Cooldown Exercise 2: Standing Quad Stretch

• Stand on your right leg with your knees touching. If you need to, grab hold of a chair or wall for support.
• Grab your left foot with your left hand and pull your heel toward your butt. Do your best to keep your chest upright, and don’t worry about how close your foot is to your butt. Focus on the stretch on your left quad.
• Hold for 30 seconds, then switch legs.

POPSUGAR Photography / Louisa Larson

Cooldown Exercise 3: Mountain Pose With Breaths

• Stand with your feet hip-width apart and your hands by your sides.
• Inhale deeply and sweep your arms out to the sides and overhead.
• Exhale, slowly sweeping your arms back down by your sides to return to your starting position.
• Repeat for two to three breaths, until you feel relaxed. This pose is meant to recenter your body and bring you back to your breath after a hard workout.