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This calisthenics workout allows you to use your own body weight to build muscle and burn calories
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.
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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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.
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.
Lunges work the muscles in your butt and hips (“glutes”), thighs (quadriceps and hamstrings) and abdominals.
Squats work your entire lower body from your abs down, including your calf muscles and shins.
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Push-ups work the upper body muscles in your arms (biceps), chest (pectorals) and shoulder muscles.
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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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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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.
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