In this 10‑minute nonstop high‑intensity interval training (HIIT) session, Tommy Castano, founder of Outdoor Body, leads a full‑body/booty workout filmed on location at Arizona’s Petrified Forest National Park. The video opens with a brief geological overview of the park’s Triassic rainforest past and its fossil‑rich landscape, then moves into a structured two‑round routine: each round consists of 30‑second intervals of cardio‑style moves (in‑and‑outs, speed skaters) alternating with strength moves (squats, sumo squats, curtsy lunges, reverse lunges). Throughout, Castano provides real‑time cues on timing, form (core tight, knees over toes, depth), breathing, and intensity, emphasizing “quality over quantity” and encouraging participants to work within their own range of motion. He mentions the ability to extend the session to 20 or 30 minutes for longer HIIT workouts. The host also highlights the natural setting, urging viewers to respect the land, visit the park, and enjoy exercising amid ancient scenery. The video concludes with a motivational sign‑off encouraging viewers to give 110% effort daily.
Chapters
What's up everybody, Tommy Castano, founder of Outdoor Body, out here in Petrified Forest National Park. 225 million years ago, this place used to be a lush rainforest in the Triassic period. We're out here in Arizona. This place is stunning. We got an outdoor body workout for you right here, right now. We're doing full body booty. We're going to start 30-second, 30-second split. One big round, 5 minutes. Two big rounds, another 5 minutes. So we got 10 minutes nonstop. It is a scientist haven filled with fossils, filled with all sorts of information and data of the history of the Earth. Once again, this place used to be filled with dinosaurs and reptiles and all sorts of cool animals, 200-foot trees, lush rainforest, but now it is the Badlands. Filled with fossils. So we got 10 minutes nonstop of booty exercises. In 3, 2, 1, we're just gonna go in and out right here. In and out. Let's get it.
Come on.
In and out. Keeping the core tight, booty low. Let's get it. After this, we're just gonna go right into squats. Remember, performing all these exercises at your own capability, your own range of motion. Remember, quality over quantity. Form is everything. 3, 2, 1, squats. So just down, straight up, straight up, straight up. Nice. Come on, let's get it. I like a little tiny past shoulder width apart. I have really tight hips, so depending on your flexibility and range of motion, you may be a little bit tighter, but don't worry, we're doing tight squats after this. Speed jumps right here, or skaters. We'll call it speed skaters. Let's go, come on, 15 seconds.
10 seconds, let's go!
3, 2, 1, nice! Legs tight together, squat straight up, squat straight up. So core tight, legs together, boom, straight up, down, straight up. 15 seconds, straight up. Let's go. Arms straight out, core tight, booty tight. 2, 1. In and out right here. In and out.
Let's go.
Doing great, guys. In and out. We got sumo squat next. 15 seconds. So as you can see, the— these in and outs and speed skaters are going to be our two booty cardio in between. And wide stance squat, straight up, knees face the toes, lock out, lock out, all the way down, all the way up. Let's get it. Come on, 15 seconds. Good job, guys, stay with me. 10 seconds, then we got our speed skaters.
Let's go!
2, 1, let's go! Making sure you feel that burn, core and the booty. 15 seconds. 10 seconds. 5, 4, 3, 2, 1. We got curtsy lunge coming behind. Remember, feeling it in that front glute up there. There it is, working hard. Max effort, 10 minutes nonstop. Remember, you can always make it 20-minute workout, 30-minute workout. High-intensity interval training, meant to go as hard as you can within that period of time. Our time's 10 minutes, so we're getting it. 2, 1, in and out, let's go. Core tight. There it is, working hard, looking good, feeling good. Let's go, 15 seconds left, then we're gonna do reverse lunge, polish it off. In 5, 4, 3, 2 2, 1, here we go.
Down.
There it is. Oh yeah, 15 seconds, let's get it. Nice and deep.
Let's go.
Here it is, speed skater. Staying low, core tight. Make it brown.
Let's go. Come on.
Better be sweating right now. Let's get it. 10 seconds. As you can notice, we're on round 2. We got squats right after this. 3, 2, 1, all the way down, all the way up. 10 seconds. Oh yeah, in and out. Stay with me, baby. Make it burn, make it hot. Petrified Forest National Park, here we come. Imagine working out with the dinosaurs right now and the reptiles. Lush rainforest. Love this place. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Legs together, tight squats. Place is about 2 hours due east of Flagstaff in Arizona. If you ever make your way here off Highway 40, this place is so cool. It's pretty expanse too. Just south of here we get the Rainbow Forest with all the petrified wood with the colored logs. It's so neat. I feel like it doesn't get enough love here, so I want you to come visit Petrified Forest National Park when you get a chance.
Let's go!
Burn it, burn it!
15 seconds, good work! Yeah, come on!
2, 1. Sumo, super wide, coming down, straight up, arms straight out on this one. Come on, get that core involved, get everything engaged. 15 seconds.
Whoo!
Stay with me, come on. Come on, 4, 3, 2, 1, in and out. Staying low, core tight.
Whoo!
Right off the path right here. Gotta respect the land everywhere, every national park. This is pretty sacred. You never know when you're gonna find a fossil on the ground here. 10 seconds.
Come on.
5, 4, 3, 2, 1. Curtsy. Let's get it.
Woo!
Making it burn. Getting it hot. 15 seconds. 10 seconds. 3, 2, 1, let's go! Got our jumps, then we got our reverse lunge. Let's get it, make it burn. Come on, almost there.
15 seconds. 10 seconds.
3, 2, 1. Reverse lunge, let's go. Last one. Squeeze those glutes. Get it.
Come on.
Remember, you can always do this twice. Make it a 20-minute workout, mobility stretching, 30-minute workout, do it 3 times. Let's work hard. 10 seconds, come on, finish strong. Oh, got me there on this rock. And time. Amazing job. That's your outdoor body workout here in the Petrified Forest National Park. Thank you for joining me. An amazing history here working out with the dinosaurs, reptiles in the rainforest. Thank you. Work hard, 110% each and every day. I'll see you next time for Outdoor Body Workout. Go get it!
