Calisthenics Workout

Calisthenics workout involves the use of your own body weight to build muscles instead of any other weights. This form of workout is also used to increase flexibility of the muscles and burn body fat. It can be done as a standalone routine and can also be combined with other workouts for fitness, weight loss and body building. It is loaded with benefits and it can be practiced by everyone starting from beginners to experts.

There are many types of exercises that you normally do without realizing that it is calisthenics in nature, an example being pushups. Here we will discuss about few common calisthenics exercises that are commonly practiced.

Upper Body Exercises

Pushups and pull-ups are the most common form of upper body exercises that are apart of Calisthenics Workout. Pushups are referred to people who want build muscles in their chest, triceps and shoulder. It also promotes muscle endurance. Pulls-ups are great for the muscles in your back, your grip muscles and biceps. Pull-ups also improve your upper body strength. It is not necessary that you have to stick to the same regime every day.

Calisthenics Workout calisthenics workout Calisthenics Workout Calisthenics WorkoutLower Body Exercises

Squat is a great exercise for the lower body. There are various forms of squats that you can perform and all are really effective calisthenics workouts and these make your entire lower body work. Pistols or one-legged squats and you can practice this improve your lower body strength.

How to plan calisthenics workout?

Calisthenics is perfect for you if you are planning to burn fat and lose weight and increase your fitness level. It is best to plan about 4 sessions per week and keep 2 sessions for your upper body and the rest for your lower body. Apart from the ones mentioned above, there are other exercises that are calisthenics exercise and some of them are crunches, inverted rows, Burpees, mountain climbing, planks and lunges. But if you are planning to build muscles then, it is best to go for calisthenics as well as weight workouts.

Benefits of calisthenics workout

There are many benefits that you can get from these types of workout and they are:

Increases muscle strength and tone

This is possibly the only way by which you can build muscle strength and mass without the use of artificial weights. But, this is not for you, if you are hard core body builder. Progressive resistance is the term on which the principle of muscle building is based on. Calisthenics can help you to build a reasonable amount of muscle mass and also help you to maintain it and is perfect for a beginner who wants to build muscles. Another great benefit associated with calisthenics is that there is no risk of muscle trauma and muscle tearing and that is something quite common when you do it with weights.


Calisthenics exercises improve your muscle strength and hence, make you more flexible. A strong muscle finds it easier to expand and contract as compared to a muscle that is weak and does not even strain. This is the ideal way to increase your flexibility and tone your muscles as well.

Weight loss

Free hand exercises are always better as compared to machine workouts when it comes to losing weight and calisthenics are the most effective way to reduce your weight.  This form of workout tones your entire body and also improves your metabolic rate which means that you burn more calories. It improves your heart rate as well and aerobics is part of calisthenics and we all know that aerobics is possibly the best way to burn fats.


This is also another great benefit as you have increased muscle endurance. Calisthenics require doing the same exercise again and again and that improves your muscle endurance and also keeps your cardio-vascular system healthy.

These are some of the benefits of calisthenics workouts and it is one of the best ways to begin your workout regime as well. It is suited for people of all ages and if you are planning to lose weight or improve your flexibility and fitness level, you can start with Calisthenics Workout. This is really effective and you are sure to get results within a week or two.