4-Day Full Body HIIT Calisthenics Plan for Women
Engaging in a calisthenics-based high-intensity interval training (HIIT) routine can be a game-changer for women looking to enhance their fitness. This article delves into a structured 4-day plan designed to increase strength and promote fat loss without the need for gym equipment. Let's explore how this plan can transform your workout routine and elevate your fitness journey.
Combining the bodyweight focus of calisthenics with the intensity of HIIT offers numerous benefits. This section explores the core principles of HIIT calisthenics, which involve short bursts of intense exercise followed by brief recovery periods. This approach is known for enhancing cardiovascular fitness and burning more calories in less time.
HIIT calisthenics is ideal for those who want to maximize workout efficiency. It targets multiple muscle groups, improves strength, and boosts metabolism. Moreover, it can be performed anywhere, making it accessible to everyone.
A typical HIIT session includes warm-ups, high-intensity exercises, and cooldown stretches. Each component plays a crucial role in preventing injuries and optimizing performance.
Avoid overexerting yourself during high-intensity intervals. Listen to your body and gradually increase intensity. Ensure proper form to prevent injuries and achieve optimal results.
An effective workout plan is incomplete without a balanced diet. Nutrition plays a pivotal role in achieving fitness goals, whether it's muscle gain, fat loss, or overall health.
Focus on a diet rich in lean proteins, complex carbohydrates, and healthy fats. These nutrients support muscle recovery and provide sustained energy during workouts.
Eating before and after workouts is crucial. Consume a light snack or meal with carbohydrates and protein before exercising for energy. Post-workout, focus on protein-rich foods to aid muscle repair.
Steer clear of overly restrictive diets that can lead to nutrient deficiencies. Instead, opt for a balanced approach that supports your fitness regimen.
Calisthenics HIIT is effective for building muscle and enhancing strength. This section discusses how these workouts target multiple muscle groups, promoting functional strength.
Balance your routine by targeting all major muscle groups. This prevents overdevelopment of certain areas and reduces injury risk.
Cardio is a critical component of any fitness plan, aiding in heart health and calorie burning. HIIT calisthenics naturally incorporates cardio, providing a comprehensive workout.
Cardio improves heart health, boosts endurance, and aids in weight management. It's an essential part of a balanced fitness regimen.
Balance is key; too much cardio can lead to burnout or muscle loss. Integrate rest days and lower-intensity sessions to maintain energy levels.
Recovery is as vital as the workout itself. It allows muscles to repair and grow, preventing overtraining injuries and enhancing performance.
Include rest days, proper hydration, and nutrition in your recovery plan. Techniques like foam rolling and stretching can alleviate muscle tension.
Fatigue, decreased performance, and prolonged soreness indicate the need for more rest. Listen to your body and adjust your routine accordingly.
Overtraining can lead to injuries and burnout. Balance intensity with adequate rest and recovery to maintain long-term progress.
Day 1: Full Body Leg Focused HIIT
| Block #1 | |
| Walking Lunge (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Double Leg Butt Kick | 3 rounds x 40 seconds |
| Glute Bridge With Abduction | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Side Sweep Glute Kickback | 3 rounds x 12 reps |
| Side Sweep Glute Kickback | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Burpee | 3 rounds x 40 seconds |
| Plank Jack | 3 rounds x 40 seconds |
| Rest | 40 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Freehand Jump Squat | 3 rounds x 30 seconds |
| Alternate Jump Lunge to Torso Rotation | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Mountain Climber to Shoulder Tap | 3 rounds x 30 seconds |
| Ice Skater To Kickback | 3 rounds x 30 seconds |
| T Push Up (Kneeling allowed) | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Cocoon | 2 rounds x 40 seconds |
| Suitcase Crunch To Russian Twist | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Finisher | |
| Side Plank (Left Side) | 3 rounds x 12 reps |
| Side Plank (Right Side) | 3 rounds x 12 reps |
| Full Plank Jump | 3 rounds x 10 reps |
| Rest | 60 seconds |
Rest days are crucial for muscle recovery and growth, allowing the body to repair and strengthen itself after intense workouts. Additionally, they help prevent burnout and reduce the risk of injury by giving both the mind and body a chance to rejuvenate.
| Block #1 | |
| Reverse Cross Lunge (Curtsy) (Total Reps) | 3 x 14 reps |
| Rest | 60 seconds |
| Block #2 | |
| Split Squat (Left Side) | 3 rounds x 12 reps |
| Split Squat (Right Side) | 3 rounds x 12 reps |
| Rest | 50 seconds |
| Block #3 | |
| Dive Bomber Push Up | 2 rounds x 12 reps |
| Back Extension | 2 rounds x 12 reps |
| Rest | 50 seconds |
| Block #4 | |
| Pike Push Up | 2 rounds x 40 seconds |
| Superman Hold | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Crunch Punch | 3 rounds x 40 seconds |
| Reach And Catch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Single Leg Lunge To Calf Raise (Left Side) | 3 rounds x 40 seconds |
| Single Leg Lunge To Calf Raise (Right Side) | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Jumping Jack | 3 rounds x 30 seconds |
| Glute Kickback (Left Side) | 3 rounds x 30 seconds |
| Glute Kickback (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Full Plank Shoulder Tap | 3 rounds x 40 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Frog Sit Up | 3 rounds x 30 seconds |
| Burpee Tuck Jump | 3 rounds x 30 seconds |
| Rest | 60 seconds |
Rest days enhance overall performance by allowing the body to replenish energy stores and reduce muscle fatigue. They also support mental health by providing a break from the routine, which can improve motivation and focus.
Rest days contribute to long-term fitness success by promoting a balanced workout regimen and preventing overtraining. They also allow for reflection and goal setting, which can enhance personal growth and workout effectiveness.
| Block #1 | |
| Prisoner Squat | 3 rounds x 40 seconds |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 30 seconds |
| Alternate Glute Kickback Side Sweep | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Squat To Alternate Oblique Crunch | 3 rounds x 40 seconds |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 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 | |
| Burpee Tuck Jump | 3 rounds x 40 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Tall Kneeling To Lunge | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Jump Squat | 3 rounds x 40 seconds |
| Alternate Single Leg Up Glute Bridge | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Hand Release Push Up (Kneeling allowed) | 3 rounds x 30 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Jumping Jack To Overhead Squat | 3 rounds x 20 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Plank Jack | 3 rounds x 40 seconds |
| Elbow To Knee Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days facilitate optimal hormone regulation, which is essential for muscle repair and stress reduction. They also provide an opportunity for engaging in low-impact activities that can enhance flexibility and promote overall well-being.
| Block #1 | |
| Sumo Squat Calf Raise | 3 x 15 reps |
| Rest | 60 seconds |
| Block #2 | |
| Reverse Burpee | 3 rounds x 40 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Dive Bomber Push Up (Kneeling allowed) | 3 rounds x 45 seconds |
| Back Extension | 3 rounds x 45 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Plank Plus | 3 rounds x 45 seconds |
| Rest | 45 seconds |
| Block #1 | |
| Vertical Mountain Climber | 3 rounds x 40 seconds |
| Bent Knee Hip Raise | 3 rounds x 40 seconds |
| Plank To Full Plank | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Ice Skater | 3 rounds x 30 seconds |
| Alternate Straight Leg Lowering | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Freehand Jump Squat | 3 rounds x 30 seconds |
| Feet Up Crunch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Crab Toe Touch | 3 rounds x 30 seconds |
| High Knee Run Pause | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #5 | |
| Push Up (Kneeling Allowed) | 3 x 40 seconds |
| Rest | 60 seconds |
Rest days are essential for maintaining a balanced lifestyle, as they provide the necessary downtime for the body to adapt and improve resilience. They also offer a chance to engage in restorative practices such as yoga or meditation, which can enhance flexibility and mental clarity.
Rest days are vital for sustaining motivation, as they offer a mental reset that can reignite enthusiasm for fitness goals. They also support immune function by allowing the body to recover from the stress of regular exercise, promoting overall health and well-being.
| Block #1 | |
| Alternate Side Lunge (Total reps) | 3 x 12 reps |
| Rest | 50 seconds |
| Block #2 | |
| Sumo Squat To Clock Jump Squat | 3 rounds x 40 seconds |
| Calf Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Glute Bridge Hold | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Jumping Jack to Alternate Cross Toe Touch | 2 rounds x 30 seconds |
| Burpee Without Jump | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Reverse Cross Lunge (Curtsy) | 3 rounds x 40 seconds |
| Glute Bridge Pullover | 3 rounds x 40 seconds |
| Ice Skater | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Alternate Lateral Superman | 3 rounds x 30 seconds |
| T Push Up | 3 rounds x 40 seconds |
| Reverse Burpee | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Crunch To Leg Pull In | 3 rounds x 40 seconds |
| Hip Roll | 3 rounds x 30 seconds |
| Ice Skater To Kickback | 3 rounds x 30 seconds |
| Rest | 60 seconds |
Rest days are important for maintaining cardiovascular health by reducing the strain on the heart and allowing it to recover from intense exercise. They also provide a valuable opportunity to explore new hobbies or activities, fostering a well-rounded and fulfilling lifestyle.
| Block #1 | |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Glute Bridge Hold | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Glute Kickback (Left Side) | 3 rounds x 40 seconds |
| Glute Kickback (Right Side) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Bear Plank Shoulder Tap | 3 rounds x 20 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Plank | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Burpee Tuck Jump | 3 x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Frog Sit Up | 3 rounds x 30 seconds |
| Flutter Kick | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Jump Squat Pulse | 3 x 30 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Side Leg Lateral Raise (Fire Hydrant) (Left Side) | 3 rounds x 40 seconds |
| Side Leg Lateral Raise (Fire Hydrant) (Right Side) | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Knee Drive Push Up | 2 rounds x 40 seconds |
| Alternate Superman | 2 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Jumping Jack to Alternate Cross Toe Touch | 3 rounds x 30 seconds |
| Knee Bicep Push Up | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Finisher | |
| Reverse Burpee | 3 rounds x 40 seconds |
| Alternate Jump Lunge to Torso Rotation | 3 rounds x 40 seconds |
| Rest | 40 seconds |
Rest days are key to enhancing adaptability and resilience, giving the body time to adjust to new fitness challenges while minimizing the risk of overuse injuries. They also offer a chance to focus on nutrition and hydration, which can support recovery and boost overall energy levels.
Rest days are crucial for maintaining mental sharpness, as they provide the brain with a much-needed break from the demands of regular training. They also enhance social well-being by offering time to connect with friends and family, which can strengthen support systems and enrich personal relationships.
| Block #1 | |
| Glute Bridge | 3 rounds x 40 seconds |
| Alternate Reverse Cross Lunge To Side Kickback | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Side Lying Clam (Left Side) | 3 rounds x 40 seconds |
| Side Lying Clam (Right Side) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Superman Hold | 3 rounds x 40 seconds |
| Push Up To Shoulder Tap To Lateral Hand Walk (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Jump Squat Twist | 3 rounds x 50 seconds |
| Jumping Jack To Standing Cross Crunch | 3 rounds x 50 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Burpee Without Jump | 3 rounds x 30 seconds |
| Flutter Kick | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| High Knee To Opposite Arm | 3 rounds x 40 seconds |
| Walking Ski Abs | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Crunch To Leg Pull In | 3 rounds x 40 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Side Plank Crunch (Left Side) | 3 rounds x 40 seconds |
| Side Plank Crunch (Right Side) | 3 rounds x 40 seconds |
| Mountain Climber | 3 rounds x 40 seconds |
| Rest | 60 seconds |
Rest days are instrumental in fostering creativity, as they provide the mental space needed to think freely and generate new ideas. They also enhance sleep quality by allowing the body to reset its circadian rhythms, leading to improved recovery and overall health.
| Block #1 | |
| Pile Squat | 3 rounds x 40 seconds |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Lying Reverse Leg Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Alternate Lunge To Leg Kickback | 3 rounds x 40 seconds |
| Crunch To Crab Toe Touch | 3 rounds x 40 seconds |
| Superman Pull | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Single Leg Hip Thrust (Left Side) | 3 rounds x 10 reps |
| Single Leg Hip Thrust (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Side Plank Rotation (Left Side) | 3 rounds x 30 seconds |
| Side Plank Rotation (Right Side) | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Prisoner Jump Squat To Cross Crunch | 3 rounds x 30 seconds |
| Frog Sit Up | 3 rounds x 30 seconds |
| Alternate Jump Lunge to Torso Rotation | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Standing Cross Crunch | 3 rounds x 30 seconds |
| Walking Ski Abs | 3 rounds x 30 seconds |
| Jumping Jack Squat | 3 rounds x 30 seconds |
| Alternate Feet Up Oblique Crunch | 3 rounds x 50 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Crunch To Leg Pull In | 3 rounds x 40 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 30 seconds |
| Ice Skater To Kickback | 3 rounds x 30 seconds |
| Rest | 60 seconds |
After completing this 4-day full body HIIT calisthenics plan, consider the following advanced calisthenics workout routine for women.
A 4-day full body HIIT calisthenics plan offers a comprehensive workout, blending strength, cardio, and flexibility. By following this plan and integrating proper diet and recovery, you can achieve significant fitness improvements. Stay consistent and adapt the routine to your needs for optimal results.