I included this workout chapter as a BONUS.

You might need it

because I've seen that many who start calisthenics are usually new to
fitness in general and also carry around extra poundage or a belly.

Most exceed in weight, and cardio with high-intensity training

sessions are better for weight loss than any other training routines
out there. Cardio exercising utilizes fat stores as the main source of
fuel. HIIT, on the other hand, relies more on sugar for fuel.

These two different training type uses different metabolic processes,

and you need both to burn fat effectively.

An essential aspect after you have the right training program is your
nutrition plan. You have to eat correctly and know exactly the types
of carbs required to supply the body with sugar reserves back.

In this program, I added my meal plan, but it's not enough, and it
doesn't mean it will apply to you as well with the same efficiency. So, I
recommend you download my new nutrition eBook. I especially
designed it for athletes who need to eat well and sustainably to
either increase performance, burn fat or increase pure muscle mass.
That will integrate perfectly into your lifestyle.

DOWNLOAD HERE!
These routines are actually full-body workouts, known as high-
intensity interval training or sprints intervals. They are efficient
for burning calories, shredding muscles, and effective in
improving endurance, conditioning to high-rep and intensity,
and cardiovascular system.

HIIT stands for High-Intensity Interval Training. You will use

calisthenics and athletics exercises exclusively.

SIT stands for Sprint-Interval-Training. Sprints intervals are

most effective as cardio and anaerobic training but also to work
your leg muscles.

Inside this chapter, you will find various full-body routines

mixed with sprints and so on. Do not skip these workouts; you
should do HIIT and SIT once or twice a week and more often if
you have to get fit and shredded.

FULL-BODY WORKOUT VIDEO SPRINTS WORKOUT VIDEO

Workout 1
[30 Squats -> 10 Leg Raises -> 1 min Jump Rope -> 10 Full Burpees ->
30 seconds Mountain Climbers] x 4 times

[10 Jump Squats -> 1 minute Jumping Jacks -> 20 Sit-Ups -> 1 minute
Plank -> 1 minute Isometrically Squat Hold] x 4 times

Rest briefly between the exercises because it's a circuit and 2-3 minutes after each cycle

Workout 2

[50 meters Sprints -> 10 Burpees -> 1 min Jump Rope -> 5 Pull-Ups ->
10 Jump Squats] x 10 times

Rest briefly between the exercises because it's a circuit and 2-3 minutes after each cycle

Every exercise can be adapted to fit your

strength level. In case you can't do pull-ups or
pushups, just pick a variation that you can
handle. The rest of the workout structure and
training method can remain!
Workout 3
1mile/2k Jogging as a warm-up
[100m Sprints -> 100m Backward Sprints on Peaks] x 4 sets (no pause)
40-50m Sprints x 4 sets
5-10 Box Jumps // High Jumps // Jumps over Obstacle x 5 sets
15-20 Squats x 5 sets (30 seconds rest between sets)

Stretching!

Rest on instinct but do not overextend it!

Sprint the 100 meters, and immediately run backward from where you started. Reach the starting
point, and sprint again. Your speed will drop significantly, but that is the whole point

Workout 4
[1-2 minutes Jump Rope/Jumping Jacks -> 30-50 meters Hill Sprints //
Sprints on Stairs/Flat Sprints] x 10 sets

5-10 Full Burpees x 5 sets

7-10 High Jumps x 5 sets
30-60 seconds Isometrically Squat Holds x 4 sets

Stretching!

Rest 1 minute between sets and exercises

Stretch at the end of your workout
You can include other variations. For instance, if you can’t sprint uphill, then sprint on flat
If you don’t own a jumping rope, then do Jumping Jacks

Workout 5
5-10 Stairs Jumps x 4-5 sets
[1 minute Jump Rope // Jumping Jacks -> 30 Squats] x 5 sets
50 Walking Lunges x 4 sets

Rest 1 minute between the sets

Workout 6
[30 sec - 1 min Jump Rope // Jumping Jacks -> 30 sec - 1 min Burpees ->
30 sec Pushups -> 30 sec Squats -> 1 min Floor Leg Raises -> 1 min
Plank] x 5-10 sets

Rest 2-3 minutes after each cycle

Rest as little as possible between exercises
Try to not stop during exercising
Fit in as many correct repetitions as possible within 30-60 seconds

Workout 7
[1 minute Jumping Jacks -> 30 Squats -> 10 Dips -> 20-30 Floor Leg
Raises] x 5 sets

[1 minute Jumping Jacks -> 10 Jump Squats -> 5 Pull-Ups -> 20 Floor
Knees-to-Chest] x 5 sets

[1 minute Jumping Jacks -> 50 Walking Lunges -> 5 Chinups -> 10

Pushups] x 5 sets

Don’t rest from an exercise to another

Go in a circuit and rest after finishing it for 2 minutes before restarting
Don’t cheat on form and range of motion
Workout 8
[10 Plank-to-Pushups -> 10 Knees-to-Chest -> 10 Bench Dips] x 3 sets

[30 seconds Mountain Climbers -> 10 Diamond Pushups -> 20 Floor

Leg Raises] x 3 sets

[20 Jump Squats -> 10 Leg Raises -> 5 Wide Pull-Ups] x 3 sets

[10 Burpees -> 5 Chinups] x 3 sets

[1 minute Isometrically Squat Holds -> 10 Pushups -> 1 minute Plank] x

3 sets

[30 Squats -> 5-10 Dips] x 3 sets

[10 Burpees -> 10 Leg Raises -> 5-10 Aussie Pull-Ups] x 3 sets

Don’t rest between exercises. Pause 1-2 minutes at the end of each cycle/sets
Adapt reps to fit your strength and endurance level
Use elastic bands to help yourself for pull-ups and modify the variations to adjust difficulty

Workout 9
[30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets
[30 sec Isometrically Squat Holds -> 30 sec Plank] x 4 sets
[30 sec Incline Pushups -> 30 sec Jump Squats] x 3 sets
[30 sec Dips -> 30 sec Squats -> 30 sec Pull-Ups] x 2 sets
[30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets
[30 sec Pushups -> 30 sec Squats] x 4 sets
[30 sec Burpees -> 30 sec Mountain Climbers] x 4 sets

Don’t rest from an exercise to another. Pause 1-2 minutes after a complete cycle (set) and rest shortly
if you can’t execute the whole 30 seconds as time flows by
Try to fit as many correct repetitions as possible in those 30 seconds
Don’t speed up unless it’s easy
Workout 10
[5-10 Frog Jumps -> 1 minute Jumping Jacks -> 10 Burpees] x 3 sets
[30 seconds Jump Squats -> 5 Pull-Ups -> 10 Leg Raises] x 4 sets
[10 Pushups -> 1 minute Plank -> 20 Croach Walk] x 3 sets
[5 Chinups -> 5 Aussie Pull-Ups] x 3 sets
[1 minute Isometrically Squat Holds -> 10 Pushups] x 3 sets
[20 Squats -> 5-10 Dips] x 3 sets

Don’t rest between exercises. Pause 1-2 minutes at the end of each cycle/sets
Adapt reps to fit your strength and endurance level
Use elastic bands to help yourself for pull-ups

You will find many of these workouts extremely

demanding on the legs, and hence, some can fit
into your leg day.
Workout 1
20-30 minutes Jogging on flat terrain

NOTES!

I recommend running outdoors and not on a treadmill for better muscle activity and a
greater cardiovascular effort. Always begin slowly if you do not have a natural pace and
adaptability for running yet. It will require time to build the conditioning.

Keep the heart rate below 140. If you do it, then you will remain in a cardio state during the
whole running session, and that metabolic process will promote fat loss simply because it
utilizes stored fat as energy to power up your running.

Theoretically, you will cover around 4-5 km if you run at a relatively easy pace. A good
benchmark in the future will be running 6 km in 30 minutes.

Workout 2
8k Flat Run

NOTES!

Time is irrelevant at this point, and every time you'll attempt an 8k run, focus on improving
your time and technique. That will happen as your endurance, stamina and muscle
adaptation improve.

It may take you more than 45 minutes to finish the distance, but with time, you will reduce it
considerably.
Workout 3
10k Flat Run

NOTES!

Running 10 kilometers requires good athleticism and cardiovascular system. Your stamina
will be much greater than when you ran 4 and 5 kilometers.

At this stage, improve your running technique and pace per kilometer.

You can turn this workout into a race, and in this situation, you will try to cover 10k as fast as
possible, with equal splits at every kilometer. That will be a great challenge for you to keep
up the high pace all the time. However, you can run it aerobically at a slow pace as well.

When I jog a 10k distance steadily, it takes me around 55 minutes. However, when I want to
challenge myself, I try to run it in about 40 minutes. It's pretty tough, and it consumes many
resources that you'll have to replace with nutrition and sleep.

Workout 4
1 hour and 30 minutes Jogging

NOTES!

You should cover more than 11-12 km in 90 minutes. It all depends on how fast you run.
Keep a steady pace, run slow
Don’t stop running if it hurts
Workout 5
1-3 hours HIKING

If you live nearby forests, hills, plains and mountains, hike their trails
as much and frequently as possible. Build the conditioning gradually,
walk at a fast pace. Your heart should beat over 120 bpm during the
whole distance to make it an aerobic training session and over 130
bpm to make it more cardio.

I prefer doing my hiking sessions more towards cardio, and that's

why I hike with a heart rate of over 140 bpm. However, you may
need some good elevation to overload your cardiovascular system to
such an extent, so seek some steep trails to attack.

The time depends on several factors such as pace, elevation and

distance. I like to combine a fast walk with jogging but over short
distances, up to 10k, but where I have an extreme elevation gain too
so that my leg and core muscles have a greater activation. When I
run or hike on steep mountains or hills, I make it a core and leg
workout too. However, make the difference between walking to
enjoy nature and training.

When you go with the purpose to train your cardiovascular system,

stamina, endurance, legs and core muscles and also to burn belly fat,
then you can't stop and pause too frequently. Treat the hiking or trail
running session as a workout, and that means intensity.

Prepare yourself, wear the right shoes, drink water and fuel correctly
as I teach you in the Nutrition Secrets eBook I recommended you
download from the website.
Running is one way to do aerobic or
cardio. In fact, you can make a high-
intensity training session out of the
running because it all depends on the
power and speed. If you do sprint
intervals, then you'll experience a high-
intensity leg workout. If you ascend an
abrupt mountain at a fast pace, even
without running it, you can still place
yourself in a high-intensity zone
because your heart will beat to its
maximum.

Riding the bike, swimming or taking the

canoe up on a lake can have the same
result. So, it doesn't matter which type
of physical activity you do as long as
you make a smart workout out of it.
Workout 6
1 hour TRAIL RUNNING

Workout 7

20-30 minutes Running on Staircases (steady pace)

1-3 minutes Jumping Rope // Jumping Jacks x 10 sets

Workout 8

[1-3 minutes Jump Rope -> 1 minute Jumping Jacks -> 50 meters Sprints]
x 10 times

Workout 9
3-5 minutes Jump Rope x 10 sets

The way you can jump the rope depends on your skill level first and, secondly,
on your stamina and overall endurance. You could do double-unders which
will place you rapidly in anaerobic metabolism, but that will have to be
balanced back with an easy and aerobic pace.

During your rope-jumping sessions, try multiple jumping variations, skills that
you will only learn by practicing.

When you aim to jump the rope for 5 minutes straight, then you will do it at a
slower pace. You could also focus on engaging the calves more if you need
more calf development, but you could also do some short, intense intervals
where you speed up for 20-30 seconds. However, do not stop after an intense
jumping interval and try to slow down your heart rate by jumping a lot slower.
Workout 10
10 minutes Jump Rope
8 minutes Jump Rope
6 minutes Jump Rope
4 minutes Jump Rope
2 minutes Jump Rope

(Do it twice for a full hour if you can and want)

rest 1-2 minutes

Workout 11
[1 minute Jump Rope -> 30 seconds Double-Unders -> 1 minute Jump
Rope -> 30 seconds Double-Unders] x 10 sets

5 minutes Jumping Jacks x 2 sets

try to recover during the slow jumps