Building Work Capacity: A Guide to HIIT/Conditioning with Calisthenics
Intro
Work capacity, conditioning, getting your wind up. There's a lot a of terms in fitness that boil down to
the idea of being able to handle a high workload in a short amount of time. Besides the benefits to
our general health and performance, saving time means we can spend it doing other things in our
day. Most people, regardless of how they train, would probably be happy to train more efficiently and
save themselves time waiting (perhaps 10-15 minutes over the whole workout) while they catch their
breath and get ready to do their next set. Or maybe you just don't want to barf after a hard set of
burpees.
How do we achieve this? A mix of HIIT and circuit training, which I personally like to lump together
into masochistic workouts I just call "conditioning". Perhaps anaerobic conditioning would be more
accurate? Circuit training sometimes gets a bad rap in exercise circles. While it is not optimal for
maximal strength training, it can still be used to develop other important qualities such as strengthendurance, power, coordination, agility, cardiovascular conditioning, and body composition. Properly
applied, you can build a series of fun, challenging and effective HIIT workouts entirely with
calisthenics.
While very high rep sets of basic calisthenics exercises alone can be used to train in circuits, my
preferred method for training circuits with bodyweight is through a mix of basic exercises, locomotion
exercises, and explosive movements. These new movements present additional adaptations, and can
keep the workouts fun and interesting.
For those who like to have a mix of weight exercises and bodyweight exercises, the two most versatile
options are to use dumbbells, kettlebells and/or sandbags of moderate weight. Simply rotate out a
calisthenics exercise for a similar movement (see Example Workout Template Below)
Use of a Heart Rate Monitor (HRM)
I highly recommend purchasing a HRM device if you are serious about conditioning work. Don't get
one of those overpriced watches, chest straps are more accurate and far less expensive. For example,
I picked up this simple Garmin chest strap for around 40 USD: https://www.amazon.com/GarminHRM-Dual-Heart-RateMonitor/dp/B07N3C5WRG/ref=sr_1_4?crid=2MSR32V8NWRJO&keywords=heart%2Brate%2Bmonito
r%2Bchest%2Bstrap&qid=1681457469&sprefix=heart%2Brate%2Bm%2Caps%2C403&sr=8-4&th=1
Heart-rate training is a useful metric for assessing cardiovascular effort and can help you measure and
improve the results of your conditioning workouts. Just as we track load for strength training, we can
track heart rate for cardio. Without a clear measure of effort, it is easy to either undertrain or
overtrain. Undertraining defeats the entire purpose of these workouts, and overtraining cuts into the
rest of our
A quick guide to HRM: https://www.rei.com/learn/expert-advice/how-to-train-with-a-heart-ratemonitor.html
Key Ideas
Quality Over Quantity: The main thing to keep in mind is that you must still focus on good technique
and body mechanics when training bodyweight circuits. Your form will not be perfect as you fatigue,
but the majority of your reps should be high-quality. This is why you should only pick exercises that
you can handle for 12+ repetitions.
Fitting Into A Weekly Schedule: HIIT/conditioning workouts have some overlap with typical strength
workouts in terms of recovery demands. Therefore, it is best to space them out similarly to a strength
workout, with at least 24 hours in between. 1-2 sessions a week will usually be sufficient, depending
on your training goals and whether you also incorporate long slow cardio work.
Alternatively, you can have a section of your strength workout that is dedicated to HIIT/conditioning.
If your workouts end up running long because of this, reduce your training frequency to compensate
for the increased recovery demands.
Ex: Instead of 3 days a week, 2 strength days and 1 conditioning day, you have 2 long workouts with
both conditioning and strength.
Note: It is possible to progress from 2 sessions a week, if done correctly. The best example of this
programming would be Dan John's Twice a Week programming. https://www.tnation.com/workouts/2-times-a-week-for-twice-the-gains/
Supplemental Long Slow Cardio: Long slow cardio is useful because it does not have as much overlap
with strength recovery mechanism as HIIT/conditioning does. Use it as supplemental low-intensity
work. If your conditioning workouts are demanding, you can often get away with very "lazy" long
slow cardio, such as long walks, hikes, casual bike rides, etc.
Managing Impact & Difficulty: Mitigating the risk of injury requires you to have a blend of some
lower-impact and higher-impact exercises. Additionally, it is important to rotate difficulty of HIIT
workouts, so that you are not beating yourself up and under-recovering.
I typically structure the order of my HIIT workouts similar to below, with A & B Workouts (A being
upper body focused and B being lower body focused). Rest in between workouts and repeat the cycle
as needed.
Order of Workouts:
A Workout (Hard, High-Impact)
B Workout (Easy, Low-Impact)
A Workout (Moderate, Moderate-Impact)
B Workout (Hard, High-Impact)
A Workout (Easy, Low-Impact)
B Workout (Moderate, Moderate-Impact)
Exercise Variety: HIIT/Conditioning Workouts are often programmed with more frequent exercise
rotation for two reasons. 1) You do not want to become so efficient at certain movements that they
no longer challenge your cardiovascular system 2) You do not want to hammer your connective tissue
the same way every workout and risk overuse injuries.
Structuring a HIIT/Conditioning Workout
Use a blend of Basic Strength, Explosive and Locomotion Exercises
A - B Workout Structure*:* Mix of Different Muscle Groups, I like to rotate upper body and lower
body emphasis, a roughly equal mix of core/trunk focus for A and B workouts, and fluctuating
intensity. I will go into this more below with sample workout templates
Time & Volume
Time is the most important variable when structuring a HIIT/conditioning workout. Specifically, the
ratio of rest and effort. Ideally, you are resting little as possible to be able to do another set.
Your goal is to always try to improve the amount of high-quality effort within a given timeframe. In
other words, you will work to be able to handle more training volume in the same amount of time.
This is what people generally mean when they refer to "work capacity".
Conditioning Methods
Intervals (Work:Rest Ratios) : The basis of High Intensity Interval Training, you want to improve the
ratio of work to rest, so longer periods of intense effort, and shorter rest periods.
More on ratios. https://www.myzone.org/blog/myzone/hiit-ratios-and-how-to-usethem#:~:text=The%20HIIT%20ratio%20is%20the,is%201%2Dto%2D1.
AMRAP: As Many Reps As Possible, the goal is to complete as many reps within a period of time as
you physically can. Example: Set a clock for 90 seconds, and do as many bodyweight squats as
possible. Good for exercises where you can crank out tons of reps.
EMOM: Every Minute On The Minute. You have a set number of reps for each minute that you need
to complete. All remaining time on the minute is rest time. Good for more intense exercises that you
cannot do for tons and tons of reps without form breakdown. Example: 10 sets of 5 pullups, EMOM,
do 5 pullups per minute, resting in the remaining time.
Ladders & Pyramids: A method to accumulate a high amount of volume in a short amount of time.
https://youtu.be/FX2lkymOqPo
https://youtu.be/CO9vxFMLl9g
Complexes: A time-saving method to train several exercises in the shortest possible time, think of this
as a mini circuit within the larger circuit of exercises. Use this to condense workouts or provide an
additional challenge. Complexes can also be really fun.
https://youtu.be/2W1-ePRjXvI
Example Workout Template
There is more than one way to structure a conditioning workout, but this one is based on the A-B
workout template I used personally to get in shape for snowboarding season, except it is modified to
be more calisthenics-focused.
3 Sets Per Exercise, 40 seconds of Work, 20 Second Rest. After 3 sets completed, move on to next
exercise without additional rest. A Workouts are Upper Body Emphasis, B Workouts are Lower Body
Emphasis.
Why the split into upper and lower body emphasis workouts?
Two Reasons:
It is easier to program, since you don't have to worry about balancing the workload equally. Just
program with a 2 to 1 ratio of exercises, and you're done. It also allows for muscular recovery, like a
typical strength split would do.
In the times when we need to rely on our conditioning (such as at an athletic event we've been
training for) it is highly unlikely the workload will be split evenly. Usually, some muscle groups will be
taxed disproportionately compared to the others. For example, if you're in a bike race and your upper
body is still fresh, but your legs are exhausted, then it hardly matters that your upper body is doing
fine.
Workout 1A (Upper Body, Heavy)
Explosive Whole-Body Movement
Burpees, Jumps, Sprints
Leg Movement
Weight Vest Prisoner Squats, Split Squats, Deep Stepups
Leg Accessory
Walking Lunges, Cossack Squats, Sliding Ham Curls, Hip Thrusts
Upper Body Locomotion or Weighted Carry
Rope Climbs, Handstand Walks or Sandbag Firemans Carry
Explosive Upper Body Movement
Muscle Ups
Upper Body Press
Plyometric Pushups, Dips, Divebomber Pushups
Upper Body Pull
Plyometric Pullups, Bodyweight Rows
(optional) Second Upper Body Locomotion or Weighted Carry
Lizard Walks or Sandbag Bear Hug Carry
Core Movement
Windshield Wipers, Hanging Leg Raises, Deadbugs
Workout 1B (Lower Body, Medium)
Same format as 2B, but moderate impact/intensity variations
Workout 2A (Upper Body, Light)
Same format as 1A, but lowest impact, lowest intensity of upper body days.
Workout 2B (Lower Body, Heavy)
Explosive Whole-Body Movement
Burpees, Jumps, Sprints
Leg Movement
Weight Vest Prisoner Squats, Split Squats, Deep Stepups
Leg Accessory
Walking Lunges, Cossack Squats, Sliding Ham Curls, Hip Thrusts
Lower Body Locomotion or Weighted Carry
Duck Walks, Bear Crawls, or Sandbag Firemans Carry
Explosive Lower Body Movement
Jumping Jacks, Jump Rope
Upper Body Press
Plyometric Pushups, Dips, Divebomber Pushups
Upper Body Pull
Plyometric Pullups, Bodyweight Rows
(optional) Second Lower Body Locomotion or Weighted Carry
Bunny Hops, Stair Sprints, or Sandbag Bear Hug Carry
Core Movement
Dragon Flags, Reverse Hypers, Side Bends
Workout 3A (Upper Body, Medium)
Same format as 1A, but moderate impact, moderate intensity variations
Workout 3B (Lower Body, Light)
Same format as 2B, but lowest impact, lowest intensity of lower body days.
Adding Load
For advanced trainees, it may be necessary to add load. A weight vest is by far the most convenient
option, and good secondary options are a kettlebell, dumbbell, sandbag and/or bands. Make sure
whatever additional load you are using is set out beforehand, you will not have time to change
weights between exercises.
I do not recommend adding a lot of additional load to the high-impact explosive bodyweight
movements. Note, that you can work with light weights after some time:
https://youtu.be/XOTO2qWRy9U. However, if you wish to incorporate heavier loads for explosive
movements (beyond 20 kg/44 lbs), opt for some sandbag or kettlebell alternatives to calisthenics.
(Optional) Occlusion/BFR Training (Low-Impact Exercises Only)
There is some evidence to suggest that the use of BFR/occlusion training may induce cardiovascular
benefits while still being able to train at low intensity.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7134358/
In the past, I have used this as an alternative to external weights like a weight vest, to keep
challenging my legs. I recommend you use only ever use occlusion for low-impact basic strength
exercises, not for locomotion or explosive movements.
Do not use occlusion if you have any medical restrictions, and do not use it for more than 10 minutes
without removing the bands to let blood flow back into your limbs. Remove bands between sets of
exercises. You'll get a greater cardiovascular challenge from occluding the legs rather than the arms,
as they are larger muscles. However, occluding the arms can still be useful on upper body focused
workouts.
LIST OF CONDITIONING EXERCISES
Highest Carryover Exercises
If you're overwhelmed by the list below, here is a short list of exercises that are very effective and
have high carryover. You can have complete conditioning workouts pulling just from this list.
Explosive Movements: Burpees, Jump Rope, Jumps, Plyo Pushups, Plyo Pullups/Rows, Muscle Ups
Basic Strength Exercises: Dips, Pushups, Rows, Pullups, Squats, Lunges
Locomotion (or Loaded Carries): Bear Crawls, Rope Climbs, Stair Exercises or Bear Hug Carries,
Farmers Carries
Basic Strength Exercises (Low-Impact)
The goal of the basic strength exercises is to use easy progressions of calisthenics movements as a
way to incorporate lower-impact exercises and to ensure some carryover to your main calisthenics
exercises. Exercises are generally trained in an AMRAP or EMOM format. Remember: Quality over
Quantity. The goal is to train at volume while not compromising mechanical efficiency. Only select
exercises you can complete for 12+ clean repetitions when not fatigued. These should be nowhere
near your hardest progression.
Core/Trunk Focus
(JUST DIRECT THEM TO AB/OBLIQUE/LOW BACK ARTICLE) - Easier Dynamic & Hybrid Exercises from
There
Lower Body Focus
Lower body exercises are ideal for adding additional load.
Squats & Step Ups
Kickstand Squat: https://youtu.be/Ux3Z2vt8kLg
Deck Squat: https://youtu.be/W4YVu0LkmXU
Hindu Squat: https://youtu.be/ZHesHUCa878
Narrow Stance: https://youtube.com/shorts/ODUz78qCLgQ?feature=share
Prisoner Squat: https://youtu.be/jwbEo2nN2IY
Squat: https://exrx.net/WeightExercises/Quadriceps/BWSquat
https://youtu.be/0euDDJu6GnQ
Step Up: https://exrx.net/WeightExercises/Quadriceps/BWStepUp
Step Up (Lateral): https://exrx.net/WeightExercises/Quadriceps/BWLateralStepUp
Glutes & Hamstrings
Rear Foot Elevated Split Squat: https://youtu.be/G0Mo2LF8uLU
Walking Prisoner Lunge: https://youtu.be/zXIL5OIGmfo
Walking Lunge: https://youtu.be/y1GRvm8BAXQ
Single Leg DL: https://www.youtube.com/watch?v=X28U6NKcaWc
Feet Elevated Hip Thrust https://youtu.be/imL3mZaEiDg
Sliding Ham Curl https://youtu.be/UaecXxAgsKA
Upper Body Focus
Dips
Knee Tuck Dips
https://youtu.be/Z8C3d9Gcdk0
Straight Bar Dips
https://youtu.be/Z8C3d9Gcdk0
Dips
Band-Assist Dips
https://youtu.be/Z8C3d9Gcdk0
Bench Dips
https://youtu.be/Z8C3d9Gcdk0?t=20
Pullups/Chinups
Cliffhanger Pullups
https://youtu.be/wOAA9PxqTys
Towel Pullups
Make sure your grip strength is very solid before attempting these
https://youtu.be/4zhhuFq-104?t=323
Frenchie Pullups
https://youtu.be/4zhhuFq-104?t=268
L Sit Pullups
https://youtu.be/4zhhuFq-104?t=237
Hollow Body or Arched Back Pullup
https://youtu.be/4zhhuFq-104?t=117
Straight Leg Assisted Pullup
https://youtu.be/YOxGmDcvq9A
Leg-Assisted Pullup
Elevated https://youtu.be/4zhhuFq-104?t=83
https://youtu.be/VNjCsnT3OW0
Pushups
Divebomber Pushups
Hindu Pushups
Spiderman Pushups
Decline Pushups
Pushups
Knee Assist Pushups
Incline Pushups
Rows
All Row Variations, Except for Front Lever Row Variations.
Pick a rowing exercise of low to moderate intensity.
Explosive Exercises (High-Impact)
Core/Trunk Focus
Burpee:
Undeniably one of the most efficient bodyweight conditioning exercises, burpees are a simple but
effective staple of any program. There are also a huge number of variations to add unique challenges
to your workout. If you don't like the standard one, it's likely you'll be able to find a variation that
better suits your needs.
https://dailyburn.com/life/db/burpee-workout-bodyweight-exercises/
Burpees stimulate most parts of your lower and upper body, apart from your back musculature and
biceps. For that reason I recommend super-setting with a back focused exercise such as rope climbs
or plyometric rows. An extremely simple conditioning workout could be comprised of solely burpees
and a pulling movement.
If you have access to dumbbells or kettlebells, considering pairing burpees with renegade rows
and/or kettlebell swings.
Bands can be used as well for renegade rows: https://youtu.be/0kwuQVqwWQE
Variations: https://youtu.be/qjZ1B43tqbA
Mountain Climber
Variations: https://youtu.be/0tuZWi7mzg8
Plank (Dynamic Variations)
https://youtu.be/7o39NrSwfb8?t=119
Lower Body Focus
Backpedal: https://exrx.net/Aerobic/Exercises/BackPedal
Box March:
https://exrx.net/Plyometrics/BoxMarchHigh
Grapevines:
https://exrx.net/Aerobic/Exercises/Grapevine
High Knees
https://exrx.net/Aerobic/Exercises/HighKneeRun
Jumping Jacks:
Variations: https://youtu.be/rGu54kr6iFE
Jumps/Bounds
NOTE: Jumps are high-Impact plyometric exercises, be cautious with training these and progress
carefully.
Lateral Bounds: https://exrx.net/Plyometrics/LateralBound
Double Leg Bounds https://exrx.net/Plyometrics/DoubleLegBound
Broad Jumps: https://exrx.net/Plyometrics/LongJumps
Tuck Jumps: https://exrx.net/Plyometrics/TuckJump
Box Jumps: https://exrx.net/Plyometrics/BoxJump
Squat Jumps: https://exrx.net/Plyometrics/SquatJump
Kneeling Squat Jump: https://exrx.net/Plyometrics/KneelingSquatJump
Lunges & Hip Thrust (Explosive Variations)
Plyo Hip Thrust: https://youtu.be/7o39NrSwfb8?t=151
https://youtu.be/1N9Rgxhj8Qs?t=70
Variations: https://youtu.be/FRtRDwrSXp8
Jump Lunge: https://exrx.net/Plyometrics/SplitJump
Lateral Jump Lunge: https://programme.app/exercises/lateral-lunge-with-jump/575
Side Shuffle
https://exrx.net/Aerobic/Exercises/Shuffle
Lateral Box Shuffle: https://exrx.net/Plyometrics/BoxLateralShuffle
Skipping
https://exrx.net/Aerobic/Exercises/Skip
Sprinting
https://youtu.be/2YogM9wXAJg
Tapioca
https://exrx.net/Aerobic/Exercises/Tapioca
Upper Body Focus
Pushups (Explosive Variations)
Bear Crawl Pushup:https://youtu.be/7o39NrSwfb8?t=77
Hannibal Pushup: https://youtu.be/A2nerwXm9d4?t=267
Pushup Jack:https://youtu.be/7o39NrSwfb8?t=90
Kickthrough: https://youtu.be/7o39NrSwfb8?t=92
Incline: https://exrx.net/Plyometrics/InclinePlyoPushup
Kneeling: https://exrx.net/Plyometrics/KneelingPlyoPushup
Clap Pushup: https://exrx.net/Plyometrics/DepthPushUp
Uneven Plyo Pushup: https://exrx.net/Plyometrics/OneArmPlyoPushUpMB
Depth: https://exrx.net/Plyometrics/DepthPushUp
Feet-Elevated Depth: https://exrx.net/Plyometrics/DepthPushUpDeclined
Pullups & Rows (Explosive Variations)
NOTE: Make sure you have sufficient pulling strength to handle these, start with mastering the plyo
row, then incorporate the plyo pullup.
Muscle Ups (Explosive): https://youtube.com/shorts/Gan7mOWpjw4?feature=share
Focus on power and explosive speed, while maintaining good form.
Plyo Pullup: https://www.youtube.com/watch?v=yg5r4K_wHdI
Plyo Row: https://youtu.be/P99umEqaHlM
LOCOMOTION EXERCISES (Moderate-Impact)
Note: Many locomotion exercises can be trained on stairs or an incline for added difficulty. Use of
weight vests can add load. An alternative to locomotion exercises is loaded carries.
Core/Trunk Focus
Hollow Body Rolls
https://programme.app/exercises/hollow-body-rolls/452
Slider Straddle Plank Crawl
https://programme.app/exercises/slider-straddle-plank-crawl/913
Walkouts
https://programme.app/exercises/walk-outs/1097
Lizard Walks
https://programme.app/exercises/lizard-crawl/584
Lower Body Focus
Bear Crawl
Standard: https://programme.app/exercises/bear-crawl/116
Reverse: https://programme.app/exercises/reverse-bear-crawl/715
Lateral: https://programme.app/exercises/lateral-bear-crawl/567
Bunny Hops:
https://programme.app/exercises/bunny-hops/166
Duck Walk
https://programme.app/exercises/duck-walk/296
Reverse: https://programme.app/exercises/reverse-duck-walk/716
Upper Body Focus
Handstand Walks
https://youtu.be/lquYWAJrIp8
Crab Walks:
Standard: https://programme.app/exercises/crab-walk/191
Lateral: https://programme.app/exercises/lateral-crab-walk/568
Reverse: https://exrx.net/Aerobic/Exercises/CrabWalkBackward
Monkey Bar
https://youtu.be/8bppcsg07Rcs
Linear Swings: https://programme.app/exercises/linear-swing/583
Monkey Walks
https://programme.app/exercises/monkey-walks/605
Rope Climbs
https://www.youtube.com/watch?v=5_TY1IHvmKc
Climb for speed and time to get your heart rate up.
Miscellaneous Conditioning Exercises
STAIRS EXERCISES (Varied Impact)
Note that most of these work with any sort of incline, so hills would work as well in the absence of a
staircase.
Lower-Intensity Stair Workout: https://youtu.be/MqdvxrHyKkA
Stairs Agility Exercises: https://youtu.be/Yeb0llpEnTM
A Mix of Calisthenics & Locomotion on Stairs: https://youtu.be/n-OQDIocwmE
Stairs Running Work: https://youtu.be/swKfVF81dmY
Mix of Running Work & Calisthenics: https://youtu.be/dMCt6lPvc1s
JUMP ROPE EXERCISES (Moderate Impact)
https://youtu.be/PUCQ2pvnyW4