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How To Make Calisthenics Work for You

This calisthenics workout allows you to use your own body weight to build muscle and burn calories

Older person doing a plank on yoga mat in windowed room

Exercise can feel like a daunting task if you’re just getting started — from the kinds of exercises you need to do to the long-term schedule that will help you lose weight and build muscle, it can seem like a lot.

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But in reality, you don’t need a fancy gym or the latest and greatest workout gear to make the most out of physical fitness. Calisthenics focuses entirely on using your own body weight for resistance so you can improve your strength, flexibility, endurance and coordination without all so-called the bells and whistles.

Sports medicine physician Michael Dakkak, DO, breaks down how calisthenics works and offers up a single routine to get you started.

What is calisthenics?

Calisthenics is a type of resistance training that relies entirely on your own body weight to perform full-body exercises with little to no equipment. In a way, calisthenics combines strength training with a heart-pumping cardiovascular workout. By working on calisthenics consistently, you can build up your endurance and build muscle over longer periods.

At-home calisthenics are perfect if you’re just starting a fitness routine or resuming physical activity, especially given that there’s a very low risk of injury, says Dr. Dakkak. But don’t be fooled by the simplicity of these exercises. They can be scaled up to create an excellent workout for seasoned gym-goers and all types of athletes, too.

“You can change the exercises to make them as ‘easy’ or challenging as your strength allows,” he adds.

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Calisthenics workout routine

To help get you started, here is a full-body calisthenics workout routine. To begin, you’ll want to try to do all of the following exercises at least once, with 30 to 45 seconds between each set. Once you get the hang of it, feel free to repeat the entire routine again, with a couple minutes of rest in between each round.

“Beginners might start with three sets of five reps of each exercise, while others might do three sets of 15 reps,” suggests Dr. Dakkak. “Aim for two to four days of strength training per week, with a day of rest in between the sessions to give your muscles time to repair and get stronger.”

As you’re exercising, pay attention to the way your body responds to the movements you’re doing. If you experience pain, stop doing the exercise. If you’re unsure of how something should feel during an exercise or you’re wondering about how to perfect your form and technique, a physical therapist or athletic trainer can help you.

1. 3 Planks

Planks strengthen the core muscles that support your abdomen, spine and hips. A strong core can lower your risk of back pain and other problems.

  1. Lie on your stomach with your elbows tucked close to your sides directly underneath your shoulders, palms facing down.
  2. Push up with your arms, keeping your elbows and forearms connected to the floor while maintaining straight legs and torso so your back is flat.
  3. Hold this position for 30 seconds to one minute and then gradually lower to the floor.
  4. For a simpler modification and more support, keep your knees and forearms on the floor.

2. 10 Lunges

Lunges work the muscles in your butt and hips (“glutes”), thighs (quadriceps and hamstrings) and abdominals.

  1. Stand with your feet hip-width apart, hands on your hips or arms straight down by your side.
  2. Keep your back straight and take a step with your right leg. Bend your knees. Your left knee should point down toward the floor, while your right knee should be directly above your foot.
  3. Use the muscles in your right (forward) leg to push up and bring your right foot back to meet your left foot until you’re back in a standing position.
  4. For a simpler challenge, do reverse lunges by stepping backward instead.
  5. For an added boost, jump up vertically between each lunge as you alternate legs.

3. 15 Squats

Squats work your entire lower body from your abs down, including your calf muscles and shins.

  1. Stand with your feet slightly wider than hip-width apart, toes slightly outward and arms down by your side.
  2. Shift your weight into your heels and brace your core (chest out, back straight).
  3. Inhale and lower your hips and butt toward the floor. Stop when your thighs are parallel (or almost parallel) to the floor.
  4. Evenly distribute your body weight between the balls and heels of your feet and keep your head facing forward, while trying not to lift your heels off the floor.
  5. Push off through your feet while keeping them flat on the floor, knees aligned over the second toes, until you return to a standing position.
  6. For extra support, hold on to a chair, countertop or other firm surface while squatting or practice moving from a sitting position to a standing position, using only your arms for balance.
  7. For an extra challenge, jump into the air from the squat position.

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4. 15 Push-ups

Push-ups work the upper body muscles in your arms (biceps), chest (pectorals) and shoulder muscles.

  1. Kneel on all fours on the floor, palms flat on the floor, fingers facing forward, hands shoulder-width apart and shoulders over your hands.
  2. For a simpler push-up, keep your knees bent on the floor.
  3. For a more challenging, full-body push-up, lift your knees off the floor and straighten your legs.
  4. Bend your elbows and slowly lower your body until your chest or chin touches the floor. While lowering, keep your head and abdomen in line with your spine and your elbows close to your sides so you maintain a flat back (similar to the plank position).
  5. Press up through the palm of your hands until your elbows fully extend. While raising your body, keep your head, abdomen and spine in a straight line. Don’t let your hips or back sag.
  6. If doing push-ups on the floor is too difficult, you can do them while standing in the upright position, pushing off of a wall or other secured surface like a desk or table.
  7. For an even harder challenge, clap your hands together after pushing up from the floor.

5. 10 Burpees

Burpees work your muscles from head to toe, incorporating different types of calisthenics exercises like squats, planks and push-ups in one flowing series. In addition to building muscle, burpees get your heart rate up to provide a great cardio workout.

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  1. Stand with your feet hip-width apart, back straight, chest out and arms down at your sides.
  2. Drop into a squat, bending your knees and bringing your butt down.
  3. Keep your feet flat on the floor and place your hands palms down in front of your feet.
  4. Kick your legs straight back to immediately go into a plank position.
  5. Bend your elbows and lower your body toward the floor like you’re doing a push-up.
  6. Straighten your arms, so you’re back in a plank position.
  7. Return to a squat position by jumping your legs forward, landing with your feet flat on the floor near your hands.
  8. Push off with your legs and jump with your arms extended toward the ceiling. Land with your feet hip-width apart and repeat.
  9. If you’re a beginner, you might want to skip the push-up and place your hands on a chair to perform the plank.
  10. For a harder challenge, do a knee tuck, jumping into the air and tucking your knees after each push-up.

The benefits of calisthenics

One of the largest benefits of calisthenics is that you don’t need a well-equipped home gym or a bunch of machines in a pay-to-play workout studio to do these exercises. The only things you need are your body, time and enough space to move freely without risk of injury.

Once you get into calisthenics, there are other benefits, too, including:

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  • A flexible exercise routine. Calisthenics involves a variety of exercises that count as high-intensity interval training (HIIT), providing the same cardio benefits as interval running, sprinting or walking on a treadmill.
  • Improved strength. Calisthenics are functional exercises that directly impact your ability to do everyday tasks because you’re working on improving your mobility, balance, coordination and flexibility.
  • Better posture and a healthier weight. Building muscle through strength training exercises like calisthenics can help you lose unwanted pounds and maintain your weight management goals.

The bottom line on calisthenics

Calisthenics exercises are an excellent way to start your fitness journey or even switch up an existing workout routine. And as you can do calisthenics at home without equipment, you can say goodbye to a sedentary lifestyle and hello to a healthier heart and toned muscles.

Learn more about our editorial process.

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