Calisthenics exercises sound like something your great-grandpa would do. However, it pops up in your mind once you hear how people use little to no equipment or how U.S. Navy Seals use calisthenics on bases (19). What if I told you calisthenics exercises are entirely doable at home? It’s the one workout to use anywhere, without equipment, and can even take to the streets, if you enjoy parkour. But first, let’s discover the facts.
Calisthenics exercises use body weight resistance, rhythmic movements, and varying intensities, according to WebMD (9). Let’s see what exercises are available.
Calisthenics includes some specific exercises or variations of simpler workouts:
The list includes 70 workouts when you include every variation.
The street-style workout may make you look like a gladiator. National Geographic says calisthenics originates from the Ancient Spartans (8). Just think of it, an exercise arising from gladiators may give you that warrior body.
WebMD says you may increase muscle endurance and strength with swift movements as your fitness improves (9). A minimum of 10-12 reps per set per exercise is necessary. Its’ variations and increasing intensity may give calisthenics endless potential.
Italian scientists examined how calisthenics affects body composition (18). Calisthenics workouts may reduce your body mass index without the need for equipment.
Albuquerque scientists compared calisthenics to HIIT (24). Vigorous calisthenics exercises have the same effects on overall fitness and cardiometabolic changes as HIIT workouts. Vigorous calisthenics offers cardio, strength, and resistance training.
Read More: Calisthenics Workout For Weight Loss: Does It Work?
Edward Via College of Osteopathic Medicine researchers examined extensive evidence and effects of daily bodyweight training (21). A secondary outcome was an increase in muscle thickness around the thighs.
North Dakota researchers compared calisthenics training to bench presses to determine which improved muscle thickness more (11). Progressive calisthenics push-ups showed the same results as bench presses.
Polish scientists shared the most exciting find (23). Hypertrophy is the ultimate cause of muscle mass, and you can’t achieve it unless you keep exhausting the muscles. You must progressively increase intensity, duration, and variables to maintain hypertrophy.
The North Dakota research showed no significant differences between bench presses and progressive calisthenics push-ups (11). The two exercises are equal in building muscle strength and thickness. The only main difference is that one uses body weight, while the other uses equipment.
Also, British and US researchers found that calisthenics poses less risk for lower back pain than traditional weight training (4). That means that calisthenics is better for you if you practice proper form and smooth movements or don’t want to use equipment or resistance machines.
On the contrary, weights offer higher intensities and may help you progressively increase calisthenic workouts in advanced stages. Beginners should always speak to a physician first.
Medicine Net says 20 minutes of calisthenics is enough initially because it includes forms of cardio (16). If you add a minute, you meet the recommended 21 minutes of moderate-intensity exercise daily. High-intensity exercises with cardio only require 15 minutes daily.
Calisthenics moves require speed, rhythm, and form. Start with simpler calisthenics exercises at home to master the rhythm before targeting more specific muscle groups. The following section is for fit trainers.
Calisthenics exercises at home target multiple muscle groups for greater fitness. Use 10-12 reps minimum per set initially (9). Slowly increase your set numbers as you improve endurance and fitness.
Australian researchers found that bar dips work the extension, abduction, rotator, flexion, and anterior muscles in the upper body (6). It’s a good start!
Livestrong recommends donkey kicks to strengthen the core and target those glutes (14).
Glute bridges are a variation of hip thrusts that work your glutes, hamstrings, hips, core, and back muscles (27).
WebMD says jumping jacks are excellent for the core, quads, hamstrings, shoulders, hips, abs, and glutes (13).
Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!
Jump rope works the shoulders, hamstrings, glutes, quads, biceps, core, forearms, and lower back (30).
Multiple variations, including goblet and jump squats, target the glutes, quads, hamstrings, and calves (22).
The Insider suggests mountain climbers work the triceps, deltoids, abs, obliques, core, triceps, glutes, quads, hamstrings, and hips (33).
The Mayo Clinic recommends step-ups to work those glutes, hamstrings, and quads (26).
Physio-Pedia says planks work the obliques, core, triceps, abs, pecs, quads, hips, and glutes (20).
Medical News Today recommends various push-ups to work the pecs, deltoids, biceps, triceps, back, core, abs, glutes, hamstrings, and quads (32).
Read More: Get Fit Fast: 7 Simple Steps To A Perfect Calisthenics Workout Plan For Beginners
Calisthenics exercises for advanced trainers requires progressive variations of traditional workouts. Focus on specific areas. You’ll find more variations of the exercises where relevant. They may or may not target the same regions.
The Cleveland Clinic says ab muscles include transverse abdominis, rectus abdominis, and internal/external obliques (2). Do at least 10-12 reps and two sets of each.
WebMD recommends sit-ups as one of the top calisthenics targeting ab muscles (9).
Medical News Today recommends crunches as calisthenics that may target the abs (10).
The Cleveland Clinic suggests targeting quads, glutes, adductors, biceps, and hamstrings in the lower body (17). Do 15-20 reps and one set to start each workout.
Livestrong says archer or single-leg squats work the hamstrings, quads, glutes, hips, and calves (29).
WebMD suggests using 10-12 vigorous lunges as a calisthenics lower-body workout (9).
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!
Physio-Pedia explains that back muscles include the trapezius, rhomboids, erector spinae, and intrinsic muscles (5).
British researchers found strict pull-ups activated more upper back muscles than kipping and butterfly pull-ups (3).
Medical News Today confirms push-ups target lower and upper back muscles (32).
Physio-Pedia explains that the biceps are the larger muscles in the upper arms (7). Exercises targeting the upper arms and shoulders work well. Do 10-12 reps and two sets.
Physio-Pedia says side planks are progressive variations that target the biceps, triceps, shoulders, chest, and abs (20).
Live Science says pull-ups work the biceps, triceps, pecs, deltoids, trapezius, and obliques (31).
Some calisthenics is best suited to advanced trainers because they challenge gravity or require perfect progression.
The Calisthenics Nerd, an expert in advanced calisthenics, suggests back-lever progressions as an advanced workout (12). Hold each advance for 30 seconds.
Livestrong confirms that burpees work the quads, hamstrings, biceps, triceps, and shoulders (28). It isn’t progressive but is an intense full-body workout.
The Calisthenics Nerd also recommends a front-lever progression for advanced trainers (15). Hold each progression for 30 seconds.
Italian researchers found that planches require and continue to build advanced body strength (18). Hold each position for 30 seconds.
Guinness World Records says the longest human flag is only 1 minute and 5.71 seconds (1). Hold each progression for 30 seconds.
Calisthenics uses no equipment and is easy to do at home as a bodyweight exercise (9). You follow fast, rhythmic, progressive movements using your body to cause resistance. Weight exercises require equipment and possibly a gym visit.
This list has 70 calisthenics exercises to target every part of your body, whether you’re a beginner or an advanced trainer.
Calisthenics workouts require progressive intensities, durations, and variations to build muscle mass (23). However, calisthenics is resistance, strength, and aerobic exercises that may burn fat, improve endurance, and strengthen muscles (24, 18, 9).
Medical News Today suggests 6 calisthenics exercises with 3-4 sets and 5-10 reps per workout twice weekly for beginners (25). Advanced trainers must use at least 5 progressive workouts with 3-4 sets and 10-15 reps per workout 2-3 times weekly.
Fortunately, you don’t need parkour classes. Instead, choose the calisthenics exercises that suit your fitness, endurance, and speed. Then, progressively increase your intensities, reps, and variables to keep gaining muscle and master the art of calisthenics.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.