Calisthenics: A term that might sound complex, but that’s all about simplicity and effectiveness. This centuries-old bodyweight exercise method is making a massive resurgence in popularity. TikTok even named it one of its 2024 community trends of the year — and there’s good reason for the love.
Whether you’re looking to burn calories, build muscle, or simply try a new workout routine, a calisthenics workout plan might be just the thing.
What is calisthenics?
Calisthenics is a form of exercise that uses your body weight, and it is built on four pillars: strength, flexibility, balance, and stamina. Unlike traditional weightlifting, calisthenics exercises don’t require any specialized equipment. The focus here is on functional movements that mimic daily activities, making it a sustainable and versatile form of exercise.
Examples of calisthenic bodyweight exercises
The reality is, even if you don’t think you know what calisthenics is, you’re probably familiar with calisthenic exercises. Some common calisthenic exercises include:
Upper-body muscle exercises:
- Push-up variations
- Pull-up variations
- Dips
- Mountain climbers
- Burpees
Lower-body muscle exercises:
- Squat variations
- Lunge variations
- Glute bridges
- Calf raises
- Broad jumps
- Nordic curls
- Wall sits
- Box jumps
Core muscle exercises:
- Planks
- Leg raises
- Russian twists
- Crunch variations
- Hanging knee raises
- Hollow body holds
- Dead bugs
The benefits of calisthenics workouts
If weight loss is your goal, combining regular calisthenics training with a healthy diet can lead to significant results. By increasing muscle mass and boosting metabolism, you’ll burn more calories, even at rest. Additionally, calisthenics workouts can be high-intensity and help increase your heart rate for an effective cardio workout.
Other benefits include:
- No equipment required: As mentioned, the beauty of calisthenics is you can do it anywhere, anytime, without the need for gym equipment. Sometimes, gym machines are used to hang from, or as a surface for resting your hands during exercises such as elevated push-ups and bench dips. But overall, calisthenics workouts do not use free weights or other equipment to add resistance.
- It’s adaptable: Because of its versatility, people of all ages and skill levels can benefit from calisthenics exercise by starting with lower-intensity movements and gradually progressing. The key is to listen to your body and adjust accordingly.
- Builds strength effectively: Calisthenics bodyweight exercises target multiple muscle groups at once, making each workout highly effective at building overall body strength and definition.
- Improves flexibility and mobility: Many calisthenics movements involve stretching and extending muscles, leading to improved flexibility and range of motion.
- Increases cardiovascular endurance: By incorporating high-intensity intervals into your calisthenics routine, you can improve your heart health and stamina.
- Boosts mental health: Beyond weight loss and physical benefits, incorporating calisthenics into your routine can also improve overall mental wellbeing. Exercise has been shown to reduce stress, boost mood, and promote better sleep patterns.
Calisthenics for beginners: 3 tips for getting started
Calisthenics training offers a wide variety of movements and modifications to suit different fitness levels, making it accessible to everyone. Calisthenics for beginners can be incredibly straightforward, but there are a few things to consider when getting started:
- Set realistic goals: Whether you want to lose weight, build muscle, or improve overall fitness, having clear goals will keep you motivated.
- Focus on form: Knowing the proper form for each exercise helps prevent injuries and maximize the effectiveness of your workout program. Begin with modified versions of each exercise, such as mastering the elevated push-up, before progressing to the push-up or power push-up. Beginners can also expect to be able to complete more reps of the exercise over time. As the body builds strength and endurance, you’ll improve in the quality and quantity of your reps. If you need help, ask an Anytime Fitness Coach!
- Start slowly: Begin with simpler bodyweight exercises and gradually increase the intensity and complexity as your strength and endurance improve. When it comes to calisthenics for beginners, we suggest starting with 1 to 2 sessions a week to allow your muscles to recover while building strength and endurance. You can build up to more reps and sets as you go.
Can you do calisthenics everyday? Calisthenics workout plan splits
While it’s possible to do light calisthenics daily, it’s important to give your muscles time to recover. Since calisthenics is considered resistance training, a good rule of thumb is to give your body a full day’s rest before working the same muscle groups.
A balanced approach to a calisthenics workout plan might involve alternating between upper- and lower-body workouts or integrating rest days to avoid overtraining. Splitting your workouts can help target different muscle groups effectively. The best split depends on your goals and fitness level. Here’s one example:
- Day 1: Push exercises (upper body)
- Day 2: Pull exercises (upper body)
- Day 3: Leg exercises (lower body)
How long should a calisthenics workout be?
A typical calisthenics workout can last anywhere from 25 to 45 minutes depending on your fitness level and goals. Beginners might start with shorter sessions, gradually increasing duration, reps, and sets as endurance builds.
25-Minute Calisthenics Workout Plan
Level: Beginners
Equipment: Smith machine, pull-up bar
Reps: 8–10 | Sets: 2–3
1. Plank
How to:
- Lie face down on the floor with your legs straight and arms tucked in by your sides.
- Raise your body off the floor, resting on your toes and palms.
- Try to maintain your body in a straight line and keep your back neutral/flat.
- Hold for 30–60 seconds, or as long as you are able.
2. Push-Ups
How to:
- Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
- Push up to a straight arm position.
- Lower your body back to the start position and repeat.
- Keep your back flat and your hips in line with your shoulders throughout.
- Repeat 8–10 reps.
3. Inverted Row
How to:
- Set up the Smith machine: Adjust the barbell so that it’s around or slightly above knee height, and secure it in place on the machine hooks. If desired, place a mat underneath the bar. To make the move more difficult, lower the bar down a notch. You can also try raising your feet on a box or increasing the time you hold at the top.
- Face the machine for this exercise. Sit on the floor underneath the bar and place your hands on the bar about shoulder width apart.
- Grasp the bar, brace your core, and use your glutes to press your hips up and rise into a flat-back position with your body parallel to the floor and knees bent at 90 degrees.
- Exhale as you drive your elbows down and shoulder blades together to row your body up toward the bar.
- Develop even more strength by pausing for 1–2 seconds at the top of the rep.
- Inhale as you lower yourself back down into the starting position, slowly and under control.
- Repeat 8–10 reps.
4. Pull-Ups
How to:
- Hang from the bar with your arms fully extended and your body in a straight line from head to heels.
- Begin the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar.
- Focus on using your back and bicep muscles to lift your body, rather than just your arms.
- As you pull up, keep your elbows close to your body and aim to bring your chin above the bar.
- When your chin is above the bar, pause for a moment to ensure you’ve completed the full range of motion.
- Slowly lower your body back down to the starting position with your arms fully extended.
- Maintain control throughout the descent, and don’t let your body swing or jerk.
- Repeat 8–10 reps.
5. Squats
How to:
- Start in a shoulder-width stance with your hands together in front of your chest.
- Hinge at the hips and flex the knees, lowering your body towards the floor.
- Return upright and lower your arms to the starting position.
- Repeat 8–10 reps.
6. Walking Lunges
How to:
- Stand upright with your arms by your sides.
- Take a step forward, dropping your back knee down and leaning your torso slightly forward with your weight on your front leg.
- Push off the front foot and take a step forward, dropping down into a lunge on the other side.
- Continue walking forward. Repeat 8–10 reps.
7. Bench Dips
How to:
- Place your palms on a bench behind you and your heels on the floor with your legs and arms straight.
- Lower your body toward the floor, bending at the elbows.
- Push up through your palms to return to the start position.
- Repeat 8–10 reps.
8. Hanging Knee Raises
How to:
- Hang from a secure bar overhead with your arms and legs straight.
- Raise your knees toward your chest, bending at your hips and knees.
- Lower your legs and repeat, keeping your arms straight.
- Repeat 8–10 reps.
9. Burpees
How to:
- Stand upright with your arms by your sides.
- Squat down, placing your hands onto the floor.
- Jump your feet straight out behind you, coming into a high plank position.
- Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.
- Come up to stand, raise your hands up to your shoulders and jump into the air, pressing them overhead.
- Repeat 8–10 reps.
Repeat this full set 2 to 3 more times for a complete 20-minute workout.
A final word on calisthenics training
Calisthenics training offers a flexible, efficient way to kickstart your fitness journey or refresh your routine. With the right calisthenics workout plan, you can start to see the results you’re looking for. Ready to get started?
Consider enlisting the help of a Coach to ensure proper form and provide exercises that are just right for your fitness level and your goals.
