Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
You’ve decided that calisthenics is the way to go, and you might be onto something. This type of exercise, which leverages your body weight and gravity to build strength, agility, and flexibility, is an age-old discipline that’s making a modern comeback. It requires little to no equipment, making it accessible and convenient for anyone, anywhere. Seems simple enough, but you might be scratching your head trying to understand which exercises count, which are most effective, and how to structure them into a workout that suits your current fitness level. This ultimate list of all calisthenics exercises is here to dissolve all your doubts.
The number of all calisthenics exercises can vary greatly depending on how you categorize and define them.
A commonly referenced list might include around 50-60 distinct exercises that cover a broad range of muscle groups and offer varying degrees of difficulty. You can modify and combine calisthenics moves, which essentially makes the number of potential exercises limitless.
Calisthenics exercises encompass a wide range of bodyweight movements, all designed to improve strength, flexibility, and endurance. They generally target multiple muscle groups at once and can be performed with little to no equipment. The exercises included in calisthenics can be broadly classified into upper-body, lower-body, core, and full-body exercises.
Advanced calisthenics also includes more complex movements like handstands, muscle-ups, and human flags. These exercises require a higher level of strength and control and are typically performed by more experienced practitioners.
Read More: Weighted Calisthenics: The Ultimate Guide To Advanced Bodyweight Training
Below are the most common calisthenics exercise examples suitable for a range of skill levels, from beginners starting their fitness journey, to advanced practitioners seeking new challenges.
Whether you’re looking for 10 calisthenics exercises to kickstart your routine or wanting a complete catalog of all calisthenics exercises to diversify your workout, this list has got you covered.
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Push exercises typically involve the force to push your body away from the ground, muscles predominantly responsible for push movements include your chest, triceps, and shoulders.
Pull exercises, on the other hand, require you to pull yourself up or bring something towards your body, predominantly utilizing muscles of your back, biceps, and lats. Here’s a list of some common push and pull calisthenics exercises that you can incorporate into your workout routine:
Calisthenics exercises can range from simple, beginner-friendly moves to advanced, complex maneuvers. Here’s a list of calisthenics exercises ranked by their level of difficulty:
Read More: 30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels
Yes, 20 minutes of calisthenics can be enough, especially if you’re just starting out or if you’re doing a high-intensity workout. The key is to make sure those 20 minutes are spent efficiently.
High-intensity interval training (HIIT) or circuit-style workouts can be particularly effective in this timeframe, as they keep your heart rate elevated and work multiple muscle groups. However, as your fitness level improves, you may need to increase the duration or intensity of your workouts to continue seeing progress.
Remember, consistency is more important than the length of each individual workout.
If your goal is general fitness, body toning, or weight loss, calisthenics can be a great choice. Calisthenics exercises use body weight as resistance and can target all major muscle groups, offering a well-rounded workout that can improve strength, flexibility, and endurance (1).
However, if your goal is to achieve significant muscle mass or specialize in certain strength disciplines, you might need to incorporate additional training methods. While calisthenics can build some muscle and strength, it might not provide the same level of hypertrophy (muscle growth) as strength training using free weights.
Additionally, although calisthenics can improve cardiovascular fitness to some degree, especially when performed in a circuit-style format, those seeking specific endurance or speed benefits might still want to include dedicated cardio workouts.
While the “only three” can vary based on individual fitness goals, a solid foundational trio of calisthenics exercises might include push-ups, pull-ups, and squats.
Push-ups target your chest, triceps, and shoulders, pull-ups primarily work your back and biceps, and squats engage your lower body, including quads, glutes, and hamstrings.
Yes, calisthenics can definitely include cardio.
Many calisthenics exercises, like burpees, mountain climbers, or jump squats, have a cardiovascular component, especially when performed in high-intensity circuit-style workouts. The rapid movement between exercises with minimal rest can keep your heart rate elevated, providing a good cardio workout.
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Traditional calisthenics exercises primarily use your own body weight as resistance.
However, it’s not uncommon to incorporate external weights into calisthenics routines to increase difficulty or focus on specific muscle groups. Weighted vests, dumbbells, or kettlebells can be used in exercises like weighted pull-ups, push-ups, or squats.
To create a calisthenics workout, start by identifying your fitness goals. Then, choose a variety of exercises that target the upper body, lower body, and core, ensuring a balance of push and pull movements.
The number of sets and reps will depend on your goals; fewer reps and more sets for strength and muscle growth, and higher reps with fewer sets for endurance and toning. Plan to work out at least 3 days a week, incorporating rest days for recovery. Always include a warm-up and cool-down in your routine.
The Ultimate Calisthenics List of Exercises for Every Level is your comprehensive guide to bodyweight exercises, offering a variety of movements for beginners to advanced enthusiasts. Whether you’re looking to build strength, increase flexibility, or boost endurance, this list has got you covered.
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