It is a 20-minute cardio HIIT workout involving a simple circuit of bodyweight calisthenics you do at home with just a few feet to move. This step allows you to gradually regulate your heart rate, reduce lactic acid build-up, which can otherwise lead to muscle cramping and stiffness, and prevent injuries. It also allows our body to release dopamine and serotonin, relax, and feel good. A dynamic or static stretching routine is also beneficial as it reduces pain and the risk of injury.
Combat mental barriers by visualizing success and focusing on incremental improvements. Establish a workout routine that fits your lifestyle to maintain consistency. Before we do that, make sure you download the PDF below. I will include all 6 weeks here as well, but I know some folks prefer a PDF.
Day 25: Full Body
Get into a high plank position with your hands on the kettlebells and your feet wider apart than normal to create more stability. Row one kettlebell up to your chest, then lower it back to the floor and row the other weight up. Press both weights directly overhead, finishing with your arms extended and palms facing forwards. Rack the kettlebells by resting them on your forearms and holding them by your shoulders with your elbows tucked in to your sides beneath them. Take a big step forwards on one leg and lower until both your knees are bent at a 90° angle. Then push back up to standing and lunge forwards on the other leg.
Minute Ladder Workout
All sorts of movements will work here, as long as you get your heart rate up and your body moving. For example, you can do an exercise for 30 seconds and then rest for 30 seconds. Or if you’re a little more experienced, 45 seconds of “intense” and 15 seconds of rest. Do as many reps as you can during the period of “intense,” but also feel free to adjust the time slots. HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
The 4-Day Full Body HIIT Calisthenics Workout Plan
It’s important that you work hard and maintain proper form. You’ll find that on the days where you combine running with calisthenics, it’s a good idea to do these workouts outside if possible. If it’s terrible weather, then you can still do them on a treadmill. For this WOD I would do a half round with 3 pull ups, 5 push ups, and 8 air squats. I would then take a small break and probably do one more full round, at my expected pace for the workout.
We have the best 8 “push” bodyweight exercises if you want some more variations to chose from. It doesn’t have to be much, about five minutes to get your muscles active and your heart rate up. Burpees are a bodyweight exercise that works several muscles and your cardiovascular system at once. Today, people use these exercises to warm up for strenuous sports or help build muscle. Scientists are also studying using calisthenics to help treat various health conditions, from obesity to COPD.
What is high-intensity interval training (HIIT)?
Keep your form good enough to be safe and avoid injury, but you may notice that it may deteriorate a bit during your last few sets. For example, your waist may move a bit more during pushups. This is normal as long as the form mistakes do not cause injury. You can always choose to start your set with a few repetitions of your hardest exercise, but you should spend most of your time on an exercise where you can get medium repetitions. For all exercises, spend most of your time on a variation where you can do repetitions if pushed.
In this article, we will discuss five of the top researched benefits of H.I.I.T and calisthenics, making them your go-to workout. Now we can go back to watching the other stuff on YouTube we all love. Strength Training is a great way to build your muscles so that they are lean and mean.
Minute Treadmill Interval Workout
Rest days are instrumental in balancing metabolic processes, ensuring that the body efficiently utilizes nutrients and maintains energy levels for subsequent workouts. They also create space for personal growth and learning, as individuals can explore new interests or deepen existing skills, contributing to a more enriched life experience. Rest days facilitate optimal hormone regulation, promoting better sleep and mood stability, which are crucial for maintaining long-term fitness goals. They also offer an opportunity for self-reflection and goal reassessment, ensuring a more focused and effective training regimen. A nutrient-rich diet supports muscle growth and recovery. Focus on lean proteins, healthy fats, and complex carbohydrates to fuel workouts and replenish energy stores.
Next, I recommend some active stretching of each major muscle group you will be using in the workout. If there are a lot of air squats or reverse lunges, then you can practice these movements, focusing on proper technique and full range of motion. I will give you an example of how I do this on a heavy pull up day.
Squat to overhead press
For tracking your progress, consider using the Gymaholic App. This week becomes challenging as I increase the overall workout volume. Research shows that increased volume is a primary driver of muscle growth. It’s also required to harnafit review make sure that your progress doesn’t stagnate. I find that most athletes start to notice improvements in their personal fitness goals at this point.
The Ultimate 6 Week Calisthenic HIIT Workout Plan: Week 2
- This workout from SISSFiT has you choose your fave form of cardio.
- Perform three to five total circuits — a 12 to 20-minute workout.
- Take a big step forwards on one leg and lower until both your knees are bent at a 90° angle.
- If you’re completing an endurance HIIT workout, you must make yourself harder, not be afraid to sweat more, and maximize your bodyweight exercises by taking shorter rest periods.
- If you can access dumbbells or resistance bands, here’s a challenging 30-minute AMRAP (As Many Reps As Possible) workout.
- Instead of performing strict “sets,” work through the series of exercises continually until the timer ends.
Beginners should do as many rounds as possible in 6 minutes, intermediate athletes should go for 10 minutes, and advanced athletes should try to go for 12 minutes or longer. So, when you are short on time, there’s no better way to get your workout in than to do HIIT workouts at home. For this reason, at home HIIT workouts are the perfect solution. Cardio and endurance meet in this 30-minute HIIT class, from Leigh Weissman, CPT, that will leave you feeling unstoppable. Use the filters below to find a free HIIT workout video.
Lastly, a large stability ball is also useful for core exercises. It’s really helpful to have a jump rope, a couple of resistance bands (both small booty band loops and tubes with handles), a plyometric box, or access to a step. Exercise does not cancel out poor dietary choices, no matter how stellar you are in the gym. You must nourish your body with energy and provide all the necessary resources to strengthen your body physically and emotionally. The aim is to complete three to five-minute intervals six times.
Week Force Multiplier: Tactical Strength and Conditioning for SWAT Teams
When all the equipment you need for a workout is your own body, you don’t need a gym, a dumbbell or kettlebell to start. Running, biking, jump roping, and rowing all work great for calisthenics and H.I.I.T. There are dozens of parks in your neighborhood or city that are free for you to workout in. Air squats, sprints, high knees, burpees-there are so many bodyweight exercises for calisthenics and H.I.I.T. As mentioned above, HIIT involves high-intensity exercise at short intervals. A typical HIIT workout lasts 10 to 30 minutes and requires little equipment.
5-Mile ‘Tread And Shred’ HIIT Workout
The best HIIT workout routines work in a high-intensity methodology. That is why attending HIIT classes and exercises is advisable only if you are already an experienced gym user. Keep reading for everything you need to know about the training method including its many benefits, trainer tips for beginners, and 21 of the best HIIT workouts to get started with today.