Calisthenics might sound like an old-school term your grandpa used for staying fit, but it’s making a serious comeback today.
The beauty of calisthenics lies in the fact that you don’t need any equipment. But more importantly, it helps you get strong, flexible, and toned simply by using your own body.
So, today, we’ll walk you through everything you need to know, from basic exercises to the benefits and even the best way to fuel your body for these workouts.
- Calisthenics are exercises that use your own body weight to build strength, flexibility, and endurance—no heavy equipment is needed.
- These workouts can be adjusted to fit any fitness level, making them great for muscle building, weight loss, and overall health.
- Eating right is just as important, giving your body the fuel it needs to recover and grow after workouts.
What is Calisthenics?
Calisthenics are simple exercises that use your body weight as resistance. They help you build muscle, endurance, and flexibility.
Movements include basic exercises like bending, stretching, twisting, and jumping, as well as familiar bodyweight exercises such as push-ups, sit-ups, pull-ups, and chin-ups.
You can do them almost anywhere, with or without equipment like bars or rings, and adjust the intensity to match your fitness level.
Interestingly, thanks to German gymnasts and fitness enthusiasts, calisthenics became popular in the 19th century.
Catherine Beecher, a U.S. advocate, promoted it for women, but soon, it became a go-to workout for both men and women worldwide.
By the 20th century, schools and the military regularly used calisthenics for physical training.
Benefits of Calisthenics: Why You Should Try It
When it comes to working out, calisthenics offers a ton of benefits that make it worth adding to your routine.
Here’s why you should give it a try!
Build Strength and Endurance
The main benefit of calisthenics is using your body weight to get stronger.
When it comes to building strength, exercises like push-ups and pull-ups are fantastic for your upper body, while squats and lunges do wonders for your legs.
Essentially, the more reps you can do, the more endurance you’ll build, helping you push yourself even further.
Improve Flexibility and Coordination
Perhaps the greatest thing about calisthenics is that most exercises use multiple muscle groups, which helps improve flexibility and balance.
For instance, moves like jumping jacks or lunges stretch your muscles and enhance your body’s coordination.
Supports Heart Health
Since calisthenics keeps your heart rate up, it’s a great way to benefit your cardiovascular health.
For example, jump squats and burpees really get your heart pumping and improve your endurance, strengthening your heart and lungs.
Plus, research shows that high-intensity calisthenics can even lower the risk of heart disease.
8 Simple Calisthenics Exercises for a Full-Body Workout
Here’s a quick and easy workout you can try. Do this circuit three times, resting for 30 seconds between each exercise and three minutes between each round.
1. Pull-Ups (10 Reps)
Pull-ups target your back, arms, and shoulders. If they’re too challenging, use a resistance band for assistance.
2. Chin-Ups (10 Reps)
Chin-ups are similar to pull-ups, but use an underhand grip, focusing more on your biceps and chest.
3. Dips (20 Reps)
Dips work your triceps and chest. Lower and lift your body using your arms; a bench or bar works well if you don’t have equipment.
4. Jump Squats (25 Reps)
Jump squats are explosive moves that build leg strength and increase your heart rate. Ensure your knees don’t extend past your toes.
5. Push-Ups (20 Reps)
Push-ups are a classic upper-body exercise that strengthens your chest, shoulders, and core. If necessary, you can try modified push-ups on your knees.
6. Crunches (50 Reps)
Crunches target your abs by lifting your shoulders off the ground. Focus on engaging your core as you lift.
7. Burpees (10 Reps)
Burpees are a full-body exercise that combines a squat, push-up, and jump, challenging both your strength and cardio fitness.
8. Jump Rope (30 Seconds)
Jump rope is a quick and effective way to boost your heart rate while enhancing coordination and endurance.
Calisthenics and Nutrition: Eating to Fuel Your Workouts
Calories are units of energy, and macronutrients (also known as macros) are what give you those calories. The three types of macros are carbs, fats, and proteins. And each one gives a different amount of energy:
- 1 gram of carbs = 4 calories
- 1 gram of fat = 9 calories
- 1 gram of protein = 4 calories
Without a doubt, getting the right balance of these is key for fueling your workouts and hitting your fitness goals.
Your calorie intake should match your goals. For instance, if you want to maintain weight, eat the same calories you burn.
If you burn 2,000 calories a day and exercise, you might need a bit more on active days and less on rest days.
The best way is to track it over a week instead of worrying about it every single day.
Want to Gain or Lose Weight? Here’s How:
- To gain weight: Eat more calories than you burn. If you need 2,500 calories daily, try to eat around 2,750–3,000 to build muscle.
- To lose weight: Create a calorie deficit by eating less than you burn. If your body needs 2,000 calories a day and you eat 1,500, you’ll start burning fat for energy.
Best Macro Distribution for Muscle Growth
For muscle gain, aim to eat enough protein—around 1.5–3 grams per kilogram of body weight.
For example, if you weigh 75 kg, you’ll need about 150 grams of protein per day, which is equivalent to 600 calories.
Then, fill the rest of your daily calorie needs with fats and carbs.
Make Calisthenics Part of Your Fitness Journey
As we’ve seen today, calisthenics is a great workout option for everyone, whether you’re a beginner or a fitness pro, mainly as it requires no equipment and can be done almost anywhere.
Not to mention, you can adjust the difficulty as you improve, making it a versatile and effective way to build strength, flexibility, and endurance.
To maximize your results, consider pairing your workout with a balanced diet that fuels your body.
However, if you’re unsure where to start, you could check with a healthcare professional for a personalized plan.
Just stick with it, and you’ll start seeing results in no time!
