20 Minutes Blasting Home Calisthenics And HIIT Workout

Gorilla Calisthenics-HIIT Workout-A Man With A LKean Body In Push-Ups

The Combination Of Calisthenics And HIIT Workout

Calisthenics is a form of exercise training where you perform compound sets of movement without weights or equipment. In other words, bodyweight training. On the other hand, a HIIT workout is a training method where you perform a series of exercises in a circuit with limited resting time in between. You may use both weights or body weight for the activities.

The basic idea of High-Intensity Interval Training is that you do short periods of all-out workout come after by short periods of active rest to make the bodywork stronger than it does on a steady-state cardio exercise. There are absolutely no excuses for not lashing yourself into shape. You will only power through these moves for a minute, but you will indeed feel the burn of this HIIT workout routine for longer. And by combining these killer moves into one practice with Calisthenics, you have an instant homemade Calisthenics and HIIT workout that burns calories and fires up your muscles.

Furthermore, when you exercise, you also need to work smarter, not just harder. Moreover, many people do not realize that exercising too much can be more harmful than not working out at all. High-Intensity Interval Training combined with Calisthenics is one of the great techniques to maximize your hormones and manage your hunger cues to lose weight.

The Basic Idea Behind Calisthenics And HIIT Workout

Calisthenics is an exercise you perform using just your body weight. It sounds familiar if you do any high-intensity interval training. Indeed, it is one of the most challenging, fitness-spurring exercises you can do. HIIT is a combination of short but high-intensity exercise with slow recovery times repeated over a short period. The workout is completed at 85% to 100% of your maximum heart rate, rather than 50% to 70% in moderate endurance training. And you can do it anywhere with any movement.

It is advisable to have your workout first thing in the morning to control your ghrelin and leptin and throughout the day. There are so many unique advantages to HIIT, yet you also need to consider some safety precautions. Moreover, exercise is usually great in the morning, on an empty stomach, to control your hormone and insulin levels on that very day. Remember, soreness is normal as you tone and build muscle, but you should never have real pain when exercising.

Gorilla Calisthenics-HIIT Workout-A Woman In Plank

Calisthenics And High-Intensity Interval Training Benefits

  • Decreased body fat
  • Improved libido
  • Better muscle tone
  • Fewer wrinkles, firm skin
  • Increased energy
  • Boosted metabolism

10 Killer Calisthenics And HIIT Workout At Home

Squat Hold

Lower down into a standard squat position, then hold at the bottom for three seconds. It is crucial to build awareness. In other words, your body will start to learn how it should feel at the bottom of a squat.

Hand-Release Push-Ups

You can start in a standard push-up position and then lower your body down to the floor. You need to lift your hands off the ground for a second, then exhale while pressing your body back up. 

Plyo Push-Ups

Starting in a push-up position, you need to lower your body to the floor. Perform a big push off the floor and lift your hands off the ground before landing back in a push-up place. 

Negative squats

Slowly go down to your squat position for three seconds. Then stand up tall and squeeze your glutes. Indeed the more you incorporate negative exercises, the stronger you will get. 

Hip thrusters (HIIT Workout)

You need to grab a barbell and come to sit next to an exercise bench. Place the bar on your upper thighs and your shoulders on the exercise bench. With your feet firmly planted and your knees bent, thrust your hips up to the sky. Lower back down carefully.

Single-Leg Burpees

In this exercise, you need to lower your body into a squat and place your hands on the floor directly in front of your feet. It would be best if you jump your feet back with only one foot touching the floor and then lower your body to the ground. Afterward, bring your feet back to your hands, and then jump into the air making sure the others won’t touch the ground. And then do the repetitions.

Mountain Climbers

Start in a high plank angle and your shoulders over your wrists. Then, quickly drive each knee into the chest one at a time as if running. 

Plank Jacks

You are starting in a low plank position with feet hip-width apart. It would be best to hop your feet out wider than hip-width and then hop back to the starting position. Keep your abs tight, ensuring that your butt is not pop up above the height of your shoulders.

Squat Thrusts

Drop your hands to the floor and kick your feet back to be in a plank position from your standing position. Hop your feet back to a center and return to your standing position.


Start in a high plank position. Place your right elbow under your right shoulder and then your left elbow under your left shoulder. Afterward, in your low plank position, you need to keep your shoulders stacked over your wrists. You are pressing back up to a high plank position, starting with your right arm. Repeat as needed.

A Healthy Lifestyle With Calisthenics And HIIT Workout

To sum it up, when you decide to create a healthier lifestyle, there are things that you need to put into place. Hence, it is essential to ensure that you give your body the right energy you need to support your total body health. At the same time, adding in a great exercise program, like Calisthenics and High-Intensity Interval Training workout, is also vital for your overall fitness success.

The first step to getting started with a Calisthenics and HIIT exercise program is understanding precisely what Calisthenics and HIIT mean. It allows your heart to work in the wonderfully efficient way it was designed while giving you the physical activity you need to tone muscles, boost metabolism, and increase your overall physical and mental well-being.

You can comment down below and give us your thought about this workout program!

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