Callisthenics HIIT Workout

In the world of health and fitness, two types of workout routines have generated quite a buzz lately, which are callisthenics and HIIT.

Both of these training systems have a high degree of versatility, and they offer excellent results for most individuals. Besides, they are easy to follow and relatively more engaging than other types of workouts.

Naturally, people have attempted to merge these two workout methods together to gain the benefits of both. And we’ll be honest with you – the results are impressive indeed!

But if you are not very experienced in these matters, you may wonder – how can one combine these two types of workouts? Well, that is what this guide is all about, for it discusses callisthenics HIIT workouts. So, if you are curious, then hop in!

How Do Callisthenics And HIIT Go Together?

Callisthenics, which is otherwise known as bodyweight training, is a type of fitness routine that involves performing different types of exercises to train the body. Such a workout relies on utilising the weight of the body and the effects of gravity as resistance to give you the desired results.

In contrast, HIIT or high-intensity interval training, is a body workout regimen that involves doing a wide range of exercises in short, explosive bursts. This is followed by a short period of low-intensity movements that allow the body to recover.

While these two workouts are often performed individually to gain specific outcomes, you can easily combine them to get an effective full-body workout regimen. 

Callisthenics workouts are great for enhancing muscle growth and improving strength. On the other hand, HIIT is particularly favourable for burning body fat quickly and improving cardiovascular health. Thus, if you merge them, you will be able to train the different muscle groups across your entire body while simultaneously improving cardiovascular functions.

How Will A HIIT Callisthenics Routine Work?

The basic principle for such a combined workout is to perform as many reps as possible within a short time. This can then be followed by rest periods of lower activity for recovery.

You can perform suitable callisthenics exercises for each of these high-intensity and low-intensity intervals. For instance, during the high-intensity interval, you can perform multiple reps of pull-ups, squats, dips and other advanced callisthenics exercises to train your lower and upper body. Conversely, during the rest interval, you can perform light callisthenics, as well as a bit of walking or jogging, to let every muscle group recover.

In case you choose to perform a callisthenics HIIT workout, you will need to maintain consistency and control over your body. If you don’t, the workout will not yield the desired results. Therefore, you need to focus on each movement and ensure that each move is executed properly. That, in turn, will allow you to maintain momentum and prevent wasting energy, both of which are crucial for HIIT.

How To Perform Callisthenics HIIT Workouts?

Now that you know the basics, it’s time to get started with the workout. Remember, you will have to perform as many reps as possible without compromising the speed or intensity of the exercise. On that note, you can keep your intensity a bit low during the initial phases and increase it gradually. That way, you will get a clear idea of what you need to do in this workout.

As for the exercises, here are some options that you can follow.

1. Push-Ups

Push-ups are possibly the simplest and most popular type of callisthenics exercise. Performing push-ups is an excellent strategy to train your chest muscles and upper arms. Before you begin, make sure to follow the correct exercise posture. Keep your torso straight and your arms fully extended and shoulder-width apart. Then, perform as many reps as you can within a given time.

You can also try push up bars.

2. Pull-Ups/Chin-Ups

Both pull-ups and chin-ups can be used to train your upper body muscles. In this regard, many people get confused when it comes to these two exercises since they are quite similar.

However, a typical pull-up is not the same as a chin-up. In the former, you use an overhand grip, where the palms face away from you. Conversely, chin-ups use the underhand grip, where the palms are facing towards you. See more pull up variations. 

In any case, after choosing the preferred exercise, you need to get to the starting position. Grip the pull-up bar above you and make sure to keep sufficient space between the arms. Then, pull your body weight up until your head is above the bar, and slowly return to the original position. Keep repeating the entire process as many times as possible.

3. Crunches

Crunches are performed to exercise your abdominal muscles. It is a pretty simple exercise where you need to lay on your back over a flat surface first. Then, you need to put your hands on your head for balance. After that, you have to sit up straight while ensuring your legs stay on the ground and slowly return to your starting position, and then repeat. 

4. Calf Raises

As you can guess, this exercise is incredibly effective in training your calf muscles. All you need to do here is stand upright on your feet and raise yourself up and down by going on and off the tiptoes. If you want to make it a bit more challenging, you can use one leg instead of two.

5. Bench Dips

This exercise is used primarily for training the triceps, but it can be used to work out your pectorals too. To perform this, keep your legs on the ground and your arms behind the body, gripping the edge of a bench. Then bend your arms to lower your body, and hold the position for a while. Return to the starting position and repeat as many times as you can.

Final Words

Of course, there are many other callisthenics exercises that you can perform besides the ones mentioned above, such as squats, jump rope, jumping jacks, mountain climbers and so on. But these are possibly the most appropriate since they can effectively build muscle, accelerate fat loss and keep you fit.

Also, don’t forget to maintain consistency in the short bursts of training since that is the core principle behind a HIIT callisthenics workout. And try to keep each rest period brief to achieve the desired results. Ensure that you follow the same routine for all days of the week.

If you can perform such a workout regularly for a month, you will notice a significant improvement in your fitness. Obviously, maintaining a proper and healthy diet is necessary as well, or else you will build up fat faster than you can burn it.

looking for a program? Check out this next, best callisthenics programs.