4-Day Full Body HIIT Calisthenics Plan for Men
Are you looking to build muscle, improve your posture, and enhance your overall fitness without stepping into a gym? A 4-day full body HIIT calisthenics plan might be the perfect fit for you. This plan focuses on using bodyweight exercises to increase strength, improve cardiovascular health, and promote effective calorie burning.
High-Intensity Interval Training (HIIT) combined with calisthenics offers a powerful way to improve fitness levels efficiently. HIIT involves short bursts of intense exercise alternated with rest or low-intensity periods. Calisthenics, using bodyweight exercises, complements HIIT by enhancing strength and flexibility without the need for equipment.
HIIT calisthenics offers numerous benefits, including improved cardiovascular health, increased muscle endurance, and rapid fat loss. The high-intensity nature of these workouts boosts metabolism and promotes muscle growth, even hours after the workout.
To maximize the benefits of HIIT calisthenics, focus on proper form, maintain high intensity, and ensure adequate rest periods between sessions. Tailor workouts to your fitness level and gradually increase intensity as you progress.
Avoid performing exercises too quickly or with poor form, as this can lead to injury. Ensure that you are well-rested before each session to maintain peak performance levels.
Creating a comprehensive HIIT calisthenics plan involves structuring your workouts to target all major muscle groups effectively. This plan will alternate between upper and lower body exercises, ensuring balanced development.
Optimizing your diet and recovery strategies is essential for maximizing the benefits of a HIIT calisthenics plan.
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.
Stay hydrated and consider nutrient timing to enhance performance. Consuming protein-rich meals post-workout aids in muscle recovery and growth.
Staying motivated and consistent with your workout plan is key to achieving long-term fitness goals.
Set achievable goals and track progress to maintain motivation. Celebrate milestones to reinforce positive behaviors and maintain momentum.
Combat mental barriers by visualizing success and focusing on incremental improvements. Establish a workout routine that fits your lifestyle to maintain consistency.
Engage with a fitness community or enlist a workout partner to enhance accountability and motivation. Sharing experiences and achievements can boost morale and encourage persistence.
Day 1: Upper Body Focused HIIT
| Block #1 | |
| Burpee Without Jump | 3 rounds x 40 seconds |
| Plyo Push Up To Shoulder Tap | 3 rounds x 40 seconds |
| Bird Dog Full Plank | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Jump Squat | 3 rounds x 14 reps |
| Plank Jack | 3 rounds x 14 reps |
| Rest | 60 seconds |
| Block #3 | |
| Feet Jack | 3 rounds x 40 seconds |
| Double Leg Butt Kick | 3 rounds x 40 seconds |
| Ice Skater To Kickback | 2 rounds x 40 seconds |
| Rest | 60 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Alternate Jump Lunge to Torso Rotation (Total Reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Block #2 | |
| Clock Push Up | 3 rounds x 40 seconds |
| Superman | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Alien Squat | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Suitcase Crunch | 3 rounds x 1 minute |
| Mountain Climber | 3 rounds x 1 minute |
| Rest | 40 seconds |
Rest days are essential for muscle recovery and help prevent injuries by allowing the body to repair and strengthen itself. Additionally, they contribute to improved mental health by reducing stress and preventing burnout.
| Block #1 | |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Supine Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Squat To Feet Jack | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Knee Bicep Push Up | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| High Knee Cross Toe Touch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Crunch Punch | 3 rounds x 40 seconds |
| Alternate Heel Touch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Prisoner Squat Pulse | 3 x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Jump Lunge (Right Side) | 3 rounds x 40 seconds |
| Jump Lunge (Left Side) | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Reverse Burpee | 3 x 1 minute |
| Rest | 60 seconds |
| Block #4 | |
| Push Up Lateral Hand Walk | 3 rounds x 30 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Finisher | |
| Leg Pull In | 2 rounds x 40 seconds |
| Alternate Leg Raise Crunch | 2 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days enhance overall performance by giving the body time to replenish energy stores, leading to increased stamina and endurance. They also support immune system function, reducing the risk of illness and keeping you in peak condition.
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.
| Block #1 | |
| Staggered Knee Plyo Push Up | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Burpee Without Jump | 3 x 1 minute |
| Rest | 45 seconds |
| Block #3 | |
| Lateral Hop | 3 rounds x 45 seconds |
| Bear Plank Shoulder Tap | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Squat To Alternate Oblique Crunch | 3 x 14 reps |
| Rest | 40 seconds |
| Finisher | |
| Mountain Climber | 3 rounds x 30 seconds |
| Feet Jack | 3 rounds x 30 seconds |
| High Knee Cross Toe Touch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Clock Push Up | 3 rounds x 40 seconds |
| Alternate Lateral Superman | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 40 seconds |
| Lying Alternate Knee Raise | 3 rounds x 40 seconds |
| Plank Lateral Jump | 3 rounds x 40 seconds |
| Rest | 20 seconds |
| Finisher | |
| Feet Jack | 3 rounds x 1 minute |
| Alternate Straight Leg Lowering | 3 rounds x 1 minute |
| Double Leg Butt Kick | 3 rounds x 1 minute |
| Rest | 60 seconds |
Taking rest days can boost creativity and problem-solving skills by giving the brain time to process information and form new connections. They also encourage social interactions and leisure activities, fostering a balanced lifestyle and overall well-being.
| Block #1 | |
| Glute Bridge | 3 x 50 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Split Squat (Left Side) | 3 rounds x 30 seconds |
| Split Squat (Right Side) | 3 rounds x 30 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Knee Push Up Release | 3 rounds x 40 seconds |
| Alternate Superman To Superman | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Alternate Lateral Superman | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Bottoms Up | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| High Knee To Opposite Arm | 3 rounds x 50 seconds |
| Hollow Body Rock To Ab Air Bike | 3 rounds x 50 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Single Leg Lunge To Calf Raise | 3 rounds x 12 reps |
| Single Leg Lunge To Calf Raise | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #3 | |
| Single Leg Hop (Left Side) | 3 rounds x 10 reps |
| Single Leg Hop (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #4 | |
| Plyo Push Up To Shoulder Tap | 3 rounds x 40 seconds |
| Vertical Mountain Climber | 3 rounds x 40 seconds |
| Rest | 20 seconds |
Rest days are vital for enhancing flexibility and mobility, as they allow the body to recover from physical stress, thus preventing stiffness and promoting a full range of motion. They also provide an opportunity to engage in low-impact activities like yoga or stretching, which can improve circulation and aid in relaxation.
Rest days are crucial for maintaining cardiovascular health, as they allow the heart and circulatory system to recover from intense workouts, promoting longevity and reducing the risk of heart-related issues. They also offer a chance to focus on nutrition and hydration, which are key components in supporting overall fitness and well-being.
| Block #1 | |
| Jump Squat Pulse | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Burpee | 3 rounds x 40 seconds |
| Plank To Full Plank | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Plank Jack | 3 x 40 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Staggered Knee Plyo Push Up | 3 rounds x 40 seconds |
| High Knee Cross Toe Touch | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Double Leg Butt Kick | 3 rounds x 40 seconds |
| Cross Mountain Climber | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Alternate Side Lunge | 3 rounds x 30 seconds |
| Squat Lateral Walk Side To Side | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Plyo Push Up To Shoulder Tap | 3 rounds x 40 seconds |
| Alternate Lateral Superman | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Lateral Hop | 3 rounds x 40 seconds |
| High Knee Cross Toe Touch | 3 rounds x 40 seconds |
| Jumping Jack | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Crunch | 3 rounds x 30 seconds |
| Oblique Leg Pull In | 3 rounds x 30 seconds |
| Rest | 40 seconds |
Rest days are essential for fostering mental clarity and focus, as they allow the mind to unwind and recharge, leading to improved concentration and productivity. They also provide a chance to engage in hobbies and personal interests, contributing to a well-rounded and fulfilling lifestyle.
| Block #1 | |
| Alternate Reverse Lunge To Kickback | 3 rounds x 40 seconds |
| Plank Jack | 3 rounds x 30 seconds |
| Alternate Single Leg Glute Bridge | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Side Lunge | 3 rounds x 40 seconds |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Alternate Superman | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 10 reps |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Side Plank Clam (Left Side) | 3 rounds x 30 seconds |
| Side Plank Clam (Right Side) | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Alternate Jump Lunge to Torso Rotation (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Burpee Without Jump | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Plank Lateral Jump | 3 rounds x 30 seconds |
| Side Lunge With Floor Touch | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 10 reps |
| Knee Bicep Push Up | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Ice Skater | 3 rounds x 40 seconds |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 30 seconds |
| Rest | 20 seconds |
Rest days play a crucial role in enhancing joint health by reducing inflammation and giving connective tissues time to repair, which helps maintain long-term mobility and function. They also provide a valuable opportunity to practice mindfulness and stress-reduction techniques, contributing to overall mental and emotional resilience.
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.
| Block #1 | |
| Plyo Push Up To Shoulder Tap | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Reverse Snow Angel To Superman | 3 rounds x 45 seconds |
| Full Plank to Superman Pull | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Lateral Hop | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Star Jump | 3 x 1 minute |
| Rest | 40 seconds |
| Finisher | |
| Alternate Side Lunge Knee to Elbow | 3 rounds x 40 seconds |
| Standing Cross Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Sumo Squat Calf Raise | 3 x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Burpee Tuck Jump | 3 rounds x 40 seconds |
| 2 x Jump Squat To Reverse Lunge Crossover | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 30 seconds |
| Drop Push Up | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Finisher | |
| Air Bike | 3 rounds x 40 seconds |
| Bottoms Up | 3 rounds x 40 seconds |
| Reach And Catch | 3 rounds x 40 seconds |
| Rest | 60 seconds |
Rest days are key for fostering creativity and innovation, as they provide the brain with the downtime needed to synthesize ideas and insights. They also promote emotional resilience by offering time for relaxation and stress relief, which can enhance overall life satisfaction and mental well-being.
| Block #1 | |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Calf Raise Toes Out | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Alternate Lunge To Front Leg Raise | 3 x 30 seconds |
| Rest | 20 seconds |
| Block #3 | |
| Push Up To Plank Walkout | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Body Up | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Suite Case Crunch To Air Bike | 3 rounds x 40 seconds |
| Reverse Plank | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Pop Squat | 3 rounds x 30 seconds |
| Push Up To Plank | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 30 seconds |
| Ice Skater To Kickback | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Vertical Mountain Climber | 3 rounds x 30 seconds |
| Sumo Squat To Clock Jump Squat | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Burpee | 3 rounds x 30 seconds |
| Alternate Leg Raise Crunch | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Finisher | |
| Alternate Oblique Leg Pull In | 3 rounds x 30 seconds |
| Straight Leg Oblique Hip Raise | 3 rounds x 30 seconds |
| Rest | 25 seconds |
After completing this 4-day full body HIIT calisthenics plan, consider the following advanced calithenics workout routine.
A 4-day full body HIIT calisthenics plan is an efficient way to build muscle, improve posture, and enhance overall fitness. By focusing on bodyweight exercises and maintaining a balanced diet, you can achieve significant results without the need for gym equipment. Stay consistent, track your progress, and enjoy the journey to better health.