From strength training to cardio workouts to yoga classes and everything in between, there are so many different ways to exercise. But what if there was a different kind of exercise that could help you get in shape? one that could be done anywhere and was suitable for novices? Well, calisthenics exercises are useful for that.
Because there are so many great moves that fall under the category, calisthenics workout plans are extensive. In fact, no matter how athletic you are, they are a great addition to any fitness regimen. Melody Davi, an obé Fitness instructor, describes it as a training method that aids in “achieving a variety of fitness goals, including strength, cardiovascular conditioning, balance, and flexibility.” Calisthenics are an essential part of any workout routine, and you may already be doing some of the moves.
The benefits of calisthenics, when to incorporate it into your fitness routine, and an example of a great beginner calisthenics workout plan to get you started are all covered in the following section, which comes straight from the experts.
What exactly is calisthenics?
Johnny Garcia, an ACSM-certified personal trainer at The Training Lab NYC, explains that calisthenics are “exercises that rely on your body weight and nothing else.” Garcia says that calisthenics workouts are great for building strength, improving cardiovascular health, and improving mobility and flexibility.
Davi adds, “These kinds of exercises are important because they build the foundations for functional training, or everyday movements.” It is difficult to progress to more complex exercise variations without a fundamental understanding of the essentials of calisthenics.
Additionally, given that calisthenic exercises are relatively straightforward (“think: “little-to-no resistance exercises that don’t require any equipment,” according to Davi), you probably already know a lot of aerobic and strength-based movements that fit the bill.
Here are some calisthenics examples:
- Squats
- Lunges
- Pushups
- Sit-ups
- jumping jacks
- Burpees
- High knees
Workout for calisthenics for beginners
As with any other type of exercise, beginners should start slowly with calisthenics. Garcia explains that you should start with simple exercises and progress to more challenging ones as you gain strength, flexibility, cardiovascular fitness, and mobility.
A beginner’s calisthenics workout plan is provided by Davi below.
Each exercise should be performed for 40 seconds, with a 20-second transition and rest period in between. Take a one-minute break after each round, then do it four to five more times.
- doing jump jacks.
- Squats with your bodyweight.
- Lunges in reverse that alternate.
- Plank.
- Sit-ups.
The Advantages of Calisthenics Workouts
1. Ideal for novices.
Garcia explains that because there are so many simple movement variations, calisthenic exercises can be done at all levels, making them a great place to start for people new to fitness. According to Davi, calisthenics training also “sets the baseline for additional forms of movement progressions,” such as lifting weights, high-intensity cardio (like HIIT training), and other advanced physical skills.
2. can be carried out anywhere.
Because we don’t always have time to go to the gym, calisthenics exercises are important and valuable. Garcia explains, “One of the first things I learned as a personal trainer was that if you put your arms out to your side, then front and back, if you have that much room, you should be able to do a workout.”
3. Affordable.
One of the most cost-effective ways to exercise is through calisthenics because it can be done anywhere. Garcia explains that even if you don’t want to spend money on a gym membership every month, you can still get a good workout at home with calisthenics.
4. requires no equipment.
For calisthenics, all you need is your body weight. That’s right—since these exercises only use your own body weight, you don’t need to buy home gym equipment like dumbbells.
5. Complete workout.
Davi explains, “Calisthenics trains strength, cardio, and mobility.” As a result, when you perform these kinds of movements, you really get a workout that covers all of your bases. Garcia adds that calisthenics exercises are particularly suitable for total-body workouts.
6. excellent for people recovering from injuries.
Davi says that calisthenics is a great way to rebuild strength if you’re just starting to train again after an injury or a long break.
7. enhances strength and posture.
According to a study, calisthenics exercise significantly improves strength, body composition, and posture.