PNBA Figure Bodybuilder Beccy Pateman’s Outdoor HIIT Workout for Fat Loss

Beccy Pateman's outdoor HIIT workout
Image via Instagram @beccypateman

PNBA Figure bodybuilder Beccy Pateman shared an outdoor HIIT workout that will help you burn stubborn body fat. 

Strength training via lifting heavy weights is imperative for bodybuilders to build muscle and lose body fat. However, bodybuilders have low body fat levels when they compete, so many utilize high-intensity interval training (HIIT) workouts to aid with fat loss. Professional Natural Bodybuilding Association (PNBA) Figure competitor Beccy Pateman shared an outdoor high-intensity interval training (HIIT) workout on social media on May 15, 2022. 

Beccy Pateman’s HIIT Workout 

Below is Beccy Pateman’s outdoor HIIT workout. 

3 Rounds 

  • Burpees x 15 
  • Stair Run x 3
  • Skipping x 60 sec
  • Plank x 60 sec
  • Split Squats x 20 
  • Stair Run x 3
  • Clap Push-ups x 10 
  • Squat Jumps x 15  
  • Bicycle Crunches x 20 

*Rest 60 seconds between rounds. 

Below you can see Beccy Pateman’s full post and workout on Instagram. 

Benefits of Outdoor Workouts

Working out outside gives you the benefit the sun’s rays provide you. According to Men’s Bodybuilding Grand Masters 2021 Natural Olympia bronze medalist Peter Cichonski, the red light from the sun increases your lifespan. Your mitochondria (cells power) use red light to maximize cellular energy, which is why Cichonski likes to train outside. 

As an added bonus, being in nature also improves your mental health, according to INBA PNBA natural bodybuilder Gomori Andras Mate

Benefits of HIIT Workouts 

Lifting heavy weights build strength and muscle to improve your body composition and speed up your metabolism. But HIIT workouts have their benefits as well. HIIT workouts don’t increase your strength as much as standard strength training with long rest periods.

However, HIIT workouts increase your strength and endurance simultaneously. Your muscular and cardiovascular endurance will improve dramatically because HIIT workouts are highly intense and involve little rest. And HIIT workouts involve a mix of cardio movements and resistance training, so you’ll get stronger too. 

Moreover, if you’re short on time, HIIT workouts can be a quick and effective way to complete a workout. Also, HIIT workouts can help you burn stubborn body fat. 

HIIT Workout Benefits

  • Improve strength and endurance
  • Quick and efficient
  • Burns stubborn body fat 

Figure Division

Beccy Pateman is a Figure professional bodybuilder. The International Natural Bodybuilding Association (INBA)/PNBA Figure category is a women’s bodybuilding division consisting of Figure and Figure Classic. They also have a Figure Masters division with women age 40+. Figure women display a strong V-taper from the shoulders to the hips and thighs. Women in the Figure’s division are shapely and symmetrical but have less muscularity than the Women’s Physique class. 

At 2021 Natural Olympia, Alondra Chatman won Figure Open, and Hilary Grant won Figure Masters and Figure Classic. The Figure class is a competitive division with other top contenders like Veronica Malloy and Erika Sweeney


Overall, it’s more important to perform strength workouts with heavy weights and more extended rest periods to build a bodybuilder physique. However, HIIT workouts are an efficient way to work out in less time, improve your cardio and strength simultaneously, and help you lose fat. And performing them outside will give you the additional benefits of the sun. 

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As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. He enjoys playing music, reading, and watching films when he's not writing or training.