{"id":71149,"date":"2025-03-03T17:18:59","date_gmt":"2025-03-03T17:18:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71149"},"modified":"2025-03-03T17:18:59","modified_gmt":"2025-03-03T17:18:59","slug":"calisthenics-hiit-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/","title":{"rendered":"Beginner Calisthenics HIIT Workout for Fat Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Can_You_Combine_HIIT_and_Calisthenics\" >Can You Combine HIIT and Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#1_Improved_Fat_Loss\" >1. Improved Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#2_Build_Strength_and_Cardiovascular_Fitness\" >2. Build Strength and Cardiovascular Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#3_Accessibility_and_Variety\" >3. Accessibility and Variety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Potential_Challenges_and_Considerations\" >Potential Challenges and Considerations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Is_a_20-Minute_Calisthenics_HIIT_Workout_Enough_for_the_Day\" >Is a 20-Minute Calisthenics HIIT Workout Enough for the Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Why_20_Minutes_Can_Be_Effective\" >Why 20 Minutes Can Be Effective<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Factors_to_Make_It_Work\" >Factors to Make It Work\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#When_20_Minutes_Might_Fall_Short\" >When 20 Minutes Might Fall Short\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Can_You_Burn_600_Calories_During_a_Calisthenics_HIIT_Workout\" >Can You Burn 600 Calories During a Calisthenics HIIT Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#How_Calories_Are_Burned_in_HIIT\" >How Calories Are Burned in HIIT\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Factors_That_Affect_Calorie_Burn\" >Factors That Affect Calorie Burn\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Can_You_Hit_600_Calories\" >Can You Hit 600 Calories?\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#What_Is_an_Effective_Calisthenics_HIIT_Workout_Plan_to_Break_a_Sweat\" >What Is an Effective Calisthenics HIIT Workout Plan to Break a Sweat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Warm-Up_5_Minutes\" >Warm-Up (5 Minutes)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Main_Workout_15_Minutes\" >Main Workout (15 Minutes)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Cool-Down_5_Minutes\" >Cool-Down (5 Minutes)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Is_HIIT_5_Times_a_Week_Too_Much\" >Is HIIT 5 Times a Week Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Is_HIIT_cardio_or_strength\" >Is HIIT cardio or strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Do_HIIT_before_or_after_weights\" >Do HIIT before or after weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Can_I_do_HIIT_every_day\" >Can I do HIIT every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#Is_it_better_to_do_HIIT_or_abs_first\" >Is it better to do HIIT or abs first?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you looking for an effective way to shed fat without stepping into a gym? Combining calisthenics and high-intensity interval training (HIIT) could be the solution you\u2019ve been searching for.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach blends strength-building body weight exercises with short bursts of intense effort (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/high_intensity_circuit_training_using_body_weight_.5.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), creating a workout that\u2019s as efficient as it is accessible. And the best part? You don\u2019t need fancy equipment or years of experience to get started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics, relying solely on your own body weight, improves strength, endurance, and mobility. When paired with the fat-burning intensity of HIIT, the results can be remarkable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, success lies in the details &#8211; structured intervals, proper form, and smart exercise choices make all the difference.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to fitness or just getting acquainted with calisthenics, don\u2019t worry. This guide breaks everything down into a beginner-friendly format.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Combine_HIIT_and_Calisthenics\"><\/span><b>Can You Combine HIIT and Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can combine HIIT and calisthenics &#8211; and when done correctly, the two methods complement each other perfectly. HIIT is all about short, intense bursts of activity followed by rest or low-intensity recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics, on the other hand, uses body weight exercises to build strength, endurance, and flexibility. Together, they create a workout that\u2019s both efficient and highly effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s why they work so well together:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Improved_Fat_Loss\"><\/span><b>1. Improved Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a> has been shown to enhance fat burning (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), even after you\u2019ve finished exercising. This &#8220;afterburn effect&#8221;, or excess post-exercise oxygen consumption (EPOC), boosts your metabolism for several hours after your workout (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410600552064\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Adding calisthenics into the mix keeps your muscles engaged and ensures a higher calorie burn compared to static cardio or traditional strength workouts (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8439678\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Build_Strength_and_Cardiovascular_Fitness\"><\/span><b>2. Build Strength and Cardiovascular Fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/5-day-calisthenics-workout\/\">Calisthenics<\/a> focuses on body control and functional strength. Exercises such as push-ups, squats, and planks challenge your muscles while improving joint stability and mobility (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-09355-4\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Pairing this with high-intensity intervals trains your heart and lungs (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1227316\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), which makes it an excellent way to build both muscular and cardiovascular endurance in a single session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Accessibility_and_Variety\"><\/span><b>3. Accessibility and Variety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest advantages is that you don\u2019t need equipment or a gym. Calisthenics movements are versatile and can be tailored to any fitness level. You can progress or regress exercises to suit your capabilities, which ensures a safer introduction to HIIT for beginners.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69043\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-1024x640.png\" alt=\"Calisthenics Hiit Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4642-calisthenics-quad-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Challenges_and_Considerations\"><\/span><b>Potential Challenges and Considerations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combining HIIT with calisthenics requires careful planning. The structure matters. HIIT is intense by nature, so improper pacing can lead to overtraining or fatigue. It\u2019s essential to balance effort and recovery to avoid diminishing returns.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, as calisthenics emphasizes form, rushing through exercises during high-intensity intervals can compromise technique and increase injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make the most of this combo, you must prioritize proper form over speed and start with exercises you\u2019re familiar with. Gradually build endurance and intensity as your fitness improves. With the right mindset and structure, combining HIIT and calisthenics is a smart, safe, and sustainable approach to fat loss and all-around fitness.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_20-Minute_Calisthenics_HIIT_Workout_Enough_for_the_Day\"><\/span><b>Is a 20-Minute Calisthenics HIIT Workout Enough for the Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, a 20-minute calisthenics HIIT workout can be enough for the day, but it depends on how efficiently that time is used. Research on high-intensity interval training suggests that short, focused sessions can deliver significant benefits for fat loss, cardiovascular health, and fitness when done correctly (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/13\/7201\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The key lies in intensity, exercise selection, and proper structure.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_20_Minutes_Can_Be_Effective\"><\/span><b>Why 20 Minutes Can Be Effective<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>The Power of Intensity\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT focuses on short bursts of near-maximal effort, followed by recovery periods. Studies have shown that HIIT sessions as short as 15-20 minutes can produce comparable improvements in cardiovascular fitness and fat loss to longer, steady-state workouts (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/research-shows-short-intense-workouts-are-beneficial\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is largely thanks to the intense calorie burn during the session and the &#8220;afterburn effect&#8221; (EPOC), where your body continues burning calories post-workout (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410600552064\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8439678\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Efficient Use of Time\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pairing HIIT with calisthenics creates a highly efficient workout. Body weight exercises such as squats, push-ups, and burpees elevate your heart rate and engage multiple muscle groups (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/high_intensity_circuit_training_using_body_weight_.5.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This combination ensures both aerobic and anaerobic systems are being challenged within a compact timeframe, which maximizes results in just 20 minutes.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe: Health Coaching app has got you covered! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\" target=\"_blank\" rel=\"noopener\">Improve your body and revamp your life!<\/a><\/strong><\/p>\n<ul>\n<li><b>Sustainable for Beginners\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For those who are new to fitness, committing to hours of exercise can feel overwhelming. A well-structured 20-minute HIIT workout offers a manageable entry point while still delivering noticeable results. It also reduces the risk of burnout or overtraining, which is essential for long-term consistency.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_to_Make_It_Work\"><\/span><b>Factors to Make It Work\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make a 20-minute <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\">calisthenics HIIT workout<\/a> truly effective, you should consider these points:<\/span><\/p>\n<ul>\n<li><b>Intensity is Non-Negotiable\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Shorter workouts demand higher effort levels. You should be working at 80-90% of your maximum capacity during the &#8220;work&#8221; intervals. If your intensity is too low, a longer session may be needed to achieve similar benefits.\u00a0<\/span><\/p>\n<ul>\n<li><b>Choose the Right Exercises\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For maximum impact, select compound movements such as mountain climbers, lunges, and jumping squats. These exercises engage multiple muscle groups and elevate your heart rate quickly (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3820232\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Don\u2019t Skip Recovery\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The work-to-rest ratio in HIIT is crucial. Beginners may start with a 1:2 ratio (e.g. 20 seconds of effort, 40 seconds of rest) and progress to 1:1 as their fitness improves. Proper recovery allows you to maintain high intensity throughout the session (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2018.00395\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_20_Minutes_Might_Fall_Short\"><\/span><b>When 20 Minutes Might Fall Short\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If improving overall fitness is your main goal, 20 minutes of intense effort may be enough. However, if you\u2019re aiming for wider goals &#8211; such as building significant muscle mass or training for endurance sports &#8211; you may need to supplement shorter sessions with strength or steady-state aerobic work on other days. The key is to balance volume, intensity, and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, for beginners who are working on fat loss and general fitness, a 20-minute calisthenics HIIT workout is sufficient. It\u2019s time-efficient, adaptable, and highly effective when combined with proper nutrition and consistent effort.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-supersets\/\">Calisthenics Supersets: Effective Workouts to Build Strength and Endurance<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Burn_600_Calories_During_a_Calisthenics_HIIT_Workout\"><\/span><b>Can You Burn 600 Calories During a Calisthenics HIIT Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burning 600 calories during a calisthenics HIIT workout is possible but not guaranteed. The exact calorie burn depends on several factors, including your body weight, workout intensity, and duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that HIIT can be highly effective for calorie burning in a short amount of time (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), but predicting a specific number like 600 calories requires context.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Calories_Are_Burned_in_HIIT\"><\/span><b>How Calories Are Burned in HIIT\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On average, <a href=\"https:\/\/betterme.world\/articles\/hiit-calories-burned\/\">HIIT<\/a> can burn 8-15 calories per minute for most individuals. This range is influenced by intensity levels and the exercises performed (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2015\/03000\/caloric_expenditure_of_aerobic,_resistance,_or.28.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For example, high-intensity movements such as burpees and jump squats typically burn more calories than low-impact exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 20-minute HIIT session at maximum effort may burn 200-400 calories for an average person (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2015\/03000\/caloric_expenditure_of_aerobic,_resistance,_or.28.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). To reach 600 calories, you&#8217;d likely need to extend the workout duration or significantly increase the intensity.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_Affect_Calorie_Burn\"><\/span><b>Factors That Affect Calorie Burn\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Body Weight and Composition\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Larger individuals generally burn more calories than smaller ones as moving more mass requires greater energy. For example, a 150-pound person may burn 300 calories during a workout while a 200-pound person doing the same workout could burn closer to 400 calories (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Workout Intensity\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The higher the intensity, the more calories you\u2019ll burn. Working at 80-90% of your maximum heart rate can lead to a significantly higher calorie expenditure than a moderate-intensity effort (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Exercise Selection\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The complexity and demand of the exercises play a critical role. High-impact, multi-joint movements such as mountain climbers or jumping lunges burn more calories than static exercises like planks.\u00a0<\/span><\/p>\n<ul>\n<li><b>Post-Exercise Calorie Burn (EPOC)\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One advantage of HIIT is the &#8220;afterburn effect,&#8221; or excess post-exercise oxygen consumption (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410600552064\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) After an intense session, your body continues to burn additional calories to recover, repair, and replenish energy stores. While EPOC contributes to total calorie burn, the effect varies based on how hard you push during the workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Hit_600_Calories\"><\/span><b>Can You Hit 600 Calories?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burning 600 calories within a single workout requires an intense effort over a longer duration &#8211; likely 40-60 minutes for most individuals. Beginners may find it challenging to sustain the level of intensity that is needed for such a high caloric expense without over-exertion. For someone who is just starting with calisthenics HIIT, it may be more practical to aim for shorter sessions with a gradual increase in intensity over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5143767\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1024x640.png\" alt=\"Calisthenics Hiit Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Calisthenics_HIIT_Workout_Plan_to_Break_a_Sweat\"><\/span><b>What Is an Effective Calisthenics HIIT Workout Plan to Break a Sweat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a beginner-friendly calisthenics HIIT workout plan that is designed to engage your entire body, make you break a sweat, and push you closer to your fitness goals. This plan includes a warm-up, a main workout with 5 exercises, and a cool-down. Each exercise is body weight-based and focuses on proper form. The entire session will take about 20-25 minutes, including rests.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This workout is designed to be accessible yet challenging. Don\u2019t rush the movements &#8211; quality beats quantity every time. Beginners should focus on establishing good form and gradually increasing intensity. Breaks between rounds can be <\/span><b>1-2 minutes<\/b><span style=\"font-weight: 400;\"> depending on your fitness level. With time, you\u2019ll progress to longer work intervals or additional rounds.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up_5_Minutes\"><\/span><b>Warm-Up (5 Minutes)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with dynamic movements to loosen up your joints, elevate your heart rate, and prepare your muscles for the workout.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles \u2013 30 seconds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings forward\/backward \u2013 30 seconds per leg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees \u2013 30 seconds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks \u2013 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Air squats \u2013 1 minute\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Main_Workout_15_Minutes\"><\/span><b>Main Workout (15 Minutes)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform the following exercises in a circuit format. Each exercise lasts for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds for a total of 15 minutes. Adjust the rest or intensity as necessary.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump squats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank Shoulder taps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Jump Squats\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat, keeping your chest up and your knees tracking over your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explode upward, jumping as high as possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly on the balls of your feet and immediately lower back into a squat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your movements controlled to protect your knees and ensure proper form.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Push-Ups\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands directly under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor while keeping your elbows at about a 45-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, fully extending your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modify by dropping your knees to the floor if needed, while maintaining a straight line from knees to shoulders.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Mountain Climbers\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a high plank position with your hands under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive one knee toward your chest, then quickly switch legs, extending the other back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move as fast as you can while maintaining a strong core and keeping your hips stable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid \u201cbouncing\u201d or lifting your hips too high.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Plank Shoulder Taps\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right hand to tap your left shoulder while keeping your body stable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides, moving slowly and with control to prevent rocking.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your hips square and engaging your core throughout.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Burpees\u00a0<\/b><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, then drop into a squat, placing your hands on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump or step your feet back into a plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a push-up (optional), then jump your feet back toward your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explode upward into a jump with your hands overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly and repeat as quickly as possible while maintaining proper form.<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\" target=\"_blank\" rel=\"noopener\">start transforming your life now!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down_5_Minutes\"><\/span><b>Cool-Down (5 Minutes)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finish with these stretches to promote recovery and flexibility.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated forward bend \u2013 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow stretch \u2013 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward dog \u2013 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child\u2019s pose \u2013 1 minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest opener stretch \u2013 1 minute\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-intermediates\/\">Calisthenics Workout for Intermediates: 7 Exercises for a Next-Level Workout<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_HIIT_5_Times_a_Week_Too_Much\"><\/span><b>Is HIIT 5 Times a Week Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most people, performing HIIT 5 times a week is likely too much. While HIIT is an efficient way to improve fitness and burn calories, it\u2019s also highly demanding on your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that 2-4 sessions per week is typically ideal for balancing results and recovery (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2021\/05000\/maintaining_physical_performance__the_minimal_dose.35.aspx\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Consistently pushing yourself beyond this limit could lead to overtraining, increased injury risk, and diminishing returns.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Risks of Overtraining\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is designed to push your body into near-maximal effort zones. This creates micro-tears in muscle tissue, taxes your cardiovascular system, and depletes energy stores (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/13\/7201\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Without enough recovery between sessions, your body doesn\u2019t have the chance to repair and grow stronger. Some common signs of overtraining include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Persistent fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trouble sleeping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequent soreness or joint pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood changes, like increased irritability\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overtraining doesn\u2019t just stall progress &#8211; it can also lead to injury or long-term health issues if left unchecked.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Diminishing Returns\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Excessive HIIT can blunt its effectiveness. The goal of HIIT is high-intensity effort followed by recovery. However, training too frequently may leave you unable to hit the intensity levels required for a true HIIT session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you\u2019re left with is a submaximal workout that no longer delivers the same benefits, such as fat-burning or increased cardiovascular fitness. Quality trumps quantity here.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Avoid Overtraining\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re eager to incorporate HIIT into your weekly schedule, you should follow these evidence-backed tips to avoid overtraining:<\/span><\/p>\n<ul>\n<li><b>Stick to 2-4 Sessions Weekly\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has indicated that this range is optimal for improving fitness while allowing adequate recovery (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2021\/05000\/maintaining_physical_performance__the_minimal_dose.35.aspx\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). On non-HIIT days, focus on lower-intensity exercises, such as steady-state cardio, yoga, or strength training.<\/span><\/p>\n<ul>\n<li><b>Include Active Recovery Days\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Active recovery, such as walking, stretching, or light cycling, is a great way to stay active without overloading your system. This helps boost circulation and helps with muscle recovery (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/a_systematic_review_on_the_effectiveness_of_active.26.aspx\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Listen to Your Body\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling extra fatigued or noticing signs of overtraining, scale back on intensity, reduce the number of sessions, or take a full rest day.<\/span><\/p>\n<ul>\n<li><b>Prioritize Sleep and Nutrition\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep is essential for muscle repair and proper nutrition ensures your body has the fuel it needs for workouts and recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9960533\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002458.htm\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Include plenty of protein, complex carbs, and healthy fats in your diet.<\/span><\/p>\n<ul>\n<li><b>Vary Your Workouts\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of doing all-out HIIT five days in a row, mix up your schedule. Include steady-state cardio, resistance training, or even functional mobility work to keep your routine balanced and effective (<\/span><a href=\"https:\/\/www.strathconaphysicaltherapy.com\/blog\/diversity-in-training-and-why-it-matters-five-good-reasons\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68103\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1024x640.png\" alt=\"Calisthenics Hiit Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_HIIT_cardio_or_strength\"><\/span><strong>Is HIIT cardio or strength?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">HIIT can be both cardio and strength-based, depending on the exercise selection. Activities such as burpees and sprints target cardiovascular fitness, while body weight exercises such as push-ups or jump squats build strength. Many HIIT workouts combine both.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_HIIT_before_or_after_weights\"><\/span><strong>Do HIIT before or after weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If your goal is to build strength, do weights first while your muscles are fresh. This will allow you to maximize the effort you give with each lift. If improving cardiovascular fitness or burning calories is your priority, do HIIT first as this will have your heart rate elevated for the entire duration of your workout. Avoid doing both back-to-back at full intensity to prevent overtraining.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_HIIT_every_day\"><\/span><strong>Can I do HIIT every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s not recommended to do HIIT every day. HIIT is highly demanding and requires proper recovery to avoid overtraining and diminishing returns. Aim for 2-4 sessions a week, with active recovery or rest days in between.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_do_HIIT_or_abs_first\"><\/span><strong>Is it better to do HIIT or abs first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Do HIIT first if it requires maximum effort to maintain intensity. Save abs for after, as they require less overall energy and can double as a core-focused cooldown. However, you can even include core exercises in your HIIT circuit training. Find what works best for you and stick with it.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Hiit_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">By incorporating body weight exercises into a high-intensity interval format, you can achieve a challenging yet accessible workout that targets multiple muscle groups and maximizes calorie expenditure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While HIIT is a powerful tool for fat loss and fitness, performing it 5 times a week is likely too much for most people. Overtraining can hinder your progress and place unnecessary strain on your body. A more sustainable approach is to aim for 2-4 intense sessions weekly, paired with rest and active recovery. This way, you\u2019ll maximize results, stay injury-free, and maintain long-term motivation.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you looking for an effective way to shed fat without stepping into a gym? Combining calisthenics and high-intensity interval training (HIIT) could be the solution you\u2019ve been searching for. This approach blends strength-building body weight exercises with short bursts of intense effort (1), creating a workout that\u2019s as efficient as it is accessible. And [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71150,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[45],"class_list":["post-71149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Calisthenics HIIT Workout for Fat Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Calisthenics HIIT Workout for Fat Loss\" \/>\n<meta property=\"og:description\" content=\"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Beginner Calisthenics HIIT Workout for Fat Loss\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\"},\"wordCount\":2538,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you looking for an effective way to shed fat without stepping into a gym? Combining calisthenics and high-intensity interval training (HIIT) could be the solution you\u2019ve been searching for.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This approach blends strength-building body weight exercises with short bursts of intense effort (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/high_intensity_circuit_training_using_body_weight_.5.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), creating a workout that\u2019s as efficient as it is accessible. And the best part? You don\u2019t need fancy equipment or years of experience to get started.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics, relying solely on your own body weight, improves strength, endurance, and mobility. When paired with the fat-burning intensity of HIIT, the results can be remarkable.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, success lies in the details - structured intervals, proper form, and smart exercise choices make all the difference.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re new to fitness or just getting acquainted with calisthenics, don\u2019t worry. This guide breaks everything down into a beginner-friendly format.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Combine HIIT and Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can combine HIIT and calisthenics - and when done correctly, the two methods complement each other perfectly. HIIT is all about short, intense bursts of activity followed by rest or low-intensity recovery.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics, on the other hand, uses body weight exercises to build strength, endurance, and flexibility. Together, they create a workout that\u2019s both efficient and highly effective.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s why they work so ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\",\"name\":\"Beginner Calisthenics HIIT Workout for Fat Loss - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png\",\"description\":\"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Beginner Calisthenics HIIT Workout for Fat Loss\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginner Calisthenics HIIT Workout for Fat Loss - BetterMe","description":"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/","og_locale":"en_US","og_type":"article","og_title":"Beginner Calisthenics HIIT Workout for Fat Loss","og_description":"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.","og_url":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Beginner Calisthenics HIIT Workout for Fat Loss","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/"},"wordCount":2538,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you looking for an effective way to shed fat without stepping into a gym? Combining calisthenics and high-intensity interval training (HIIT) could be the solution you\u2019ve been searching for.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This approach blends strength-building body weight exercises with short bursts of intense effort (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/high_intensity_circuit_training_using_body_weight_.5.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), creating a workout that\u2019s as efficient as it is accessible. And the best part? You don\u2019t need fancy equipment or years of experience to get started.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics, relying solely on your own body weight, improves strength, endurance, and mobility. When paired with the fat-burning intensity of HIIT, the results can be remarkable.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, success lies in the details - structured intervals, proper form, and smart exercise choices make all the difference.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re new to fitness or just getting acquainted with calisthenics, don\u2019t worry. This guide breaks everything down into a beginner-friendly format.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Combine HIIT and Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can combine HIIT and calisthenics - and when done correctly, the two methods complement each other perfectly. HIIT is all about short, intense bursts of activity followed by rest or low-intensity recovery.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics, on the other hand, uses body weight exercises to build strength, endurance, and flexibility. Together, they create a workout that\u2019s both efficient and highly effective.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here\u2019s why they work so ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/","url":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/","name":"Beginner Calisthenics HIIT Workout for Fat Loss - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png","description":"This beginner \u2605 CALISTHENICS HIIT WORKOUT \u27a4 guide has all the tips you need. Learn how to avoid overtraining, balance HIIT with other exercises, and achieve maximum results.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5078-calisthenics-hiit-workout.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Beginner Calisthenics HIIT Workout for Fat Loss"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=71149"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71149\/revisions"}],"predecessor-version":[{"id":71151,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71149\/revisions\/71151"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/71150"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=71149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=71149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=71149"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=71149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}