In this 10‑minute outdoor HIIT workout, Tommy Cassano, founder of Outdoor Body, leads a boxing‑focused circuit filmed on the sand dunes of Great Sand Dunes National Park, Colorado. The session follows a 45‑seconds‑on / 15‑seconds‑jump‑rope interval structure, repeating a series of static‑hold lunges with punches, wide‑stance uppercuts on the ground, squat holds, high‑knees with straight‑up punches, and jumping‑jacks/jump‑rope bursts. Throughout, Cassano emphasizes core engagement, hip rotation, dorsiflexed feet, and keeping elbows tight, while reminding viewers to maintain proper form despite the uneven, cold sand and steep angles. He repeatedly motivates the audience with energetic cues, counts, and encouragement, highlighting the increased resistance of sand and the cold environment as a way to intensify the workout. The video concludes with a brief recap, a brand plug for Outdoor Body’s daily 10‑minute workouts, and a sign‑off from Cassano.
Chapters
What's up everybody? Tommy Cassano out here in Great Sand Dunes National Park. As you can see, these sand dunes are absolutely stunning. We got another outdoor body workout for you today. We're gonna do a little bit of a boxing flow. This is gonna be more of static holds and punching at the same time with a little bit of jump ropes in between. So we're gonna go 45 seconds on, 15 seconds of jump ropes, Remember, 10 minutes hard as you can go. That's all you need. We're ramping up the metabolism, burning fat, and getting those punches in. We're not going to do anything really technical on the punches today, so it's going to be really one-two. Remember, you want to twist the hip even though we're going to be in a static hold when we're punching. You'll see in a second. So once again, this is Great Sand Dunes National Park in Colorado. I absolutely love this place. We're going to get right into the workout. Are you ready? Let's get it! So you're gonna go left leg forward right here. You're gonna hold a static lunge and you're just gonna be punching for 45 seconds, all right? In 3, 2, 1, let's go. So hold that, core tight, punching right here. Always bringing those fists right back to the chin. Right there, full body. 15 seconds. Just because I'm looking at my watch doesn't mean you stop punching. Non-stop. We're pretty much going to be punching for 10 minutes straight, so hope you're enjoying it. Keeping that core tight. Remember, butt tight, core tight, everything tight. Turning those punches, bringing them back to the chin every single time.
10 seconds. 5.
4, 3, 2, 1. Jump rope. Remember, I'm in a big old sand dune right now on an angle, so remember, I want you guys having nice form. Mine might be a little bit awkward up here. Then we're going right into the other side. 2, 1, right here. Lunging, punching. Core tight. So your inner thighs should be burning, your glutes should be burning. We're working those shoulders, we're working the back, core's turning, hips are turning. Pretty much full body right here, guys.
Let's go!
Oh, sand dunes, baby! Let's get it!
Come on!
Come on, let's go! 5, 4, 3, 2, 1. Jump rope. The next one's a different move. We're gonna be on the ground, my legs spread wide with uppercuts. I'll show you in a second. It's gonna engage the core, rip it up in 3, 2, 1. So let's legs super wide like this, as you can see. Elbows up, straight up. So get your spine upright, elbows right by, a little below the chin, right here. Man, this one in boxing classes, people just get so tired. I mean, your arms just get torn up. Let's go, 20 seconds. Core tight.
You want to try and flex those legs too.
2. Dorsiflex the feet. 5, 4, 3, 2, 1. Let's go, jump rope! Yeah, we out here getting it! 2, 5, 4 3, 2, 1. Next we have, we just have a squat hold right here. Once again, burning out, I mean, your shoulders, core. After this workout, everything is going to be stinging. Let's get it, baby.
Come on, come on.
So all these, it's not necessary speed. It's a good punch pace. I just want you to focus on turning. Remember, turning those knuckles, bringing them back to the chin every single time. You got a rubber band from your elbows to the rib cage snapping back, snapping back. Jump rope, let's go.
Yes. Woo!
Sand dunes. Can you feel it? 3, 2, 1. So this one, we got high knees and punching straight up. Oh, I got a plane coming by. Oh yeah, think about this, I'm in the sand, dude, in the pure sand doing this Just for you, baby. Imagine being out here with me getting after it.
Let's go!
Hot burning on these shoulders. Come on, baby, let's get it!
Let's go!
3, 2, 1. Jump rope. Guess what? We got another round of it all. One more round. 5, 4, 3, 2, 1. We got that left leg static hold punching. Yeah, come on. Hotter it burns, harder it tries. We're toning everything up today. Trying to get my balance here, and the sand's like freezing cold right now. There's literally ice and snow around me. If you guys could see what I'm looking at on these sand dunes.
Come on, yeah!
Burn it out. 5, 4, 3, 2, 1. Whoo!
Jump rope.
Getting some good sand over here.
Let's go.
5, 4, 3, 2, and right side. Lunging down, let's go.
Punching, let's go.
Come on, remember, not about speed, form. Doing a lot of punching in this workout. Consistency, nice good pace. Bring it back to the chin, squeezing that core tight. Always belly button to spine. Engage the core, engage the glutes. You feel that? Let's go, let's go! 10 seconds. 2, 1, jump rope!
Oh yeah! Oh yes!
Feeling good right now. 3, 2, sun shining in the sand dunes. Here we go. Remember, legs wide. If you can see me right here, kind of on a weird angle on the sand dune. There we go. Straight up, core tight, belly button to spine. Burn it out, burn it out. Trying to flex your legs, core.
15 seconds. Woo!
Let's go, Great Sand Dunes! What you got, baby? Come on! 5, 4, 3, 2, 1. Up top. We working out here, we outdoors.
Let's go! Ah yeah!
5, 4, 3, 2, 1. I have a wider squat stance in this one just cause it is gnarly sand, it's freezing cold, and just get a better grip. You can go closer if you want. But I actually prefer a little bit wider stance, and you can move your hips depending on your flexibility with these punches a little bit. Get a little side sway going. Remember, you're twisting too. Don't just go here like this. Get those hips involved every time you punch. Safety, punching properly, elbows tight, bring them back to the chin. Come on, 5 seconds. 3, 2, 1, jumping jacks. Man, this is amazing. I love being out here outdoors with you, getting that outdoor body. 3, 2, 1, let's go. High knees, punching straight up. May not look like high knees right now. To you, but in this sand, man, resistance is like 3, 4 times harder in the sand, by the way. But I just want to motivate you to be better each and every time. Better punching straight up like you're punching the sky.
Let's go!
15 seconds, that's all we got.
Come on, let's go!
5, 4, 3, 2, and 1. Jumping jack— or no, we got jump ropes, jump ropes.
Let's go!
10, 9, 8, 7, 6, 5, 4, 3 3, 2, and 1. That's our boxing flow. Thank you for working out with me in Great Sand Dunes National Park. I'll see y'all next time for the Outdoor Body workout, getting it in 10 minutes every single day. Amazing work, guys. Thank you for joining me. Tommy Cassano, founder of Outdoor Body. I'll see y'all next time. Let's get wild.
