Outdoor Fitness: Interval Training Made Easy

HIIT training

Outdoor Fitness: Interval Training Made Easy

Stuck in a fitness routine rut? No gym? I got you covered: 

Do this FREE 8 week program to re-ignite your metabolic engine using only your body weight: 

Week 1-2 General Conditioning  (3/4x Per Week)

  • 10 min fast walk/jog at level 5 RPE
  • BW Pushups to failure. Option: Static pushup core hold to failure
  • 5 Min interval runs, 45 seconds work / 45 seconds rest /  level 8 RPE
  • BW Air Squats 45 seconds work / 45 seconds rest / level 9 RPE
  • 3 min interval runs 45 seconds work / 45 seconds rest / level 9 RPE
  • Pushup rotations x30 (3-3-3 pacing)
  • Front to back lunge 45 seconds work / 45 seconds rest / level 8 RPE
  • Cool down: Animal Flow Series

Week 2-4 Stabilization (3/4x Per Week)

  • 10 min fast walk/jog at level 6 RPE
  • BW Single Leg Romanian dead lift 15 reps per leg
  • Side plank holds 45 seconds each side
  • Wall handstand holds 30-45 seconds
  • Air Squat to single leg balance 60 seconds
  • 5 min interval runs 45 seconds work / 45 seconds rest / level 8 RPE
  • Supine hip extension w/ 5 second hold 60 seconds
  • Cool down: Dynamic / Proprioceptive

Week 4-6 Strength (3/4x Per Week)

  • 10 min fast walk/jog at level 6 RPE
  • BW Pushups to failure / 2 min rest / second set to failure
  • Air Squat 20 reps / 1 min rest / second set add 5 second hold at the bottom x 20 reps
  • Side plank hold with leg kick 45 seconds each side
  • 7 min interval runs 45 seconds work / 1 minute rest / level 9 RPE
  • BW Bar hangs to failure x2 sets
  • Cool down: dynamic

Week 6-8 Power (3/4x Per Week)

  • 10 min jog at level 6 RPE
  • BW Explosive pushups to failure level 9 RPE
  • BW Squat jumps to failure level 9 RPE
  • 6 min interval runs 30 seconds work / 1 min rest / level 9 RPE
  • Burpee broad jumps 60 seconds work
  • Split jump repeats to failure level 9-10 RPE


let go of old weight - josh trentWorkouts should be 25-30 minutes total

*Consult your physician before starting any new interval training or exercise program

*Modifications due to injury?

Contact Me



About Josh Trent

Josh Trent lives in Austin, Texas with his love Carrie Michelle, son Novah, and a cat named Cleo. He is the Founder of Wellness Force Media, host of the Wellness + Wisdom Podcast and the creator of the BREATHE: Breath & Wellness Program. Josh has spent the past 19+ years as a trainer, researcher, and facilitator discovering the physical and emotional intelligence for humans to thrive in our modern world. The Wellness Force Media Mission is to help humans heal mental, emotional, and physical health through podcasts, programs, and a global community that believes in optimizing our potential to live life well.

Living a life of WELLNESS doesn’t have to be so hard...

Join the Wellness + Wisdom VIP email newsletter to get notified first for the latest W+W podcasts, special exclusive discounts, and get FREE access to the M21 Guide: a simple yet powerful 21 minute morning system to give you more energy + better immunity so you can live life well.

Trent Family

Find freedom from chronic stress using your breath.

Do you struggle with anxiety or depression? The BREATHE | Breath & Wellness 21 day guided program was made for you. I created BREATHE after my own dark nights of the soul and years of research traveling the world in search of the truth about self-healing.


You May Also Enjoy These Posts...

CalmiGo: Stress Management in One Device

Secret Self-Growth Strategies For Men Over 40

Are You Stuck? How to Break Free and Achieve Personal Growth

How Upskilling Can Have a Positive Effect on Your Mental Health

Why Your Baby Isn’t Sleeping and What You Can Do

How To Tame Your Inner Critic And Find Peace When You Are Your Own Worst Enemy

One Response

  1. Hey Josh I emailed you can you please send me the PDF? Thanks man!

Leave a Reply

Your email address will not be published. Required fields are marked *


Are you tired of being stressed out and overwhelmed?

The cure for overwhelm + stress is here: a simple yet powerful 21-minute morning system that melts stress and gives you more energy through 6 science-backed practices and breathwork.