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Calisthenics Workout For Weight Loss: Does It Work?

Calisthenics is a workout that has been around for centuries. It is an exercise regimen that leverages your own body weight to build strength and flexibility. Instead of relying on weights or gym equipment, calisthenics exercises involve movements like push-ups, pull-ups, squats, and lunges. Moreover, this is a type of exercise that can be done virtually anywhere — at any time! But, the question is, can this age-old practice really help you shed those stubborn pounds? In this article, we’ll delve into the science behind calisthenics and demystify whether it’s truly an effective method for weight loss.

Calisthenics Workout For Weight Loss: What Does Science Say?

Calisthenics can indeed be an effective method for weight loss. The exercises encompass a wide range of movements that target multiple muscle groups simultaneously, which can lead to a higher calorie burn compared to exercises that isolate specific muscles (3).

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Moreover, calisthenics often involves high-intensity workouts, which are known to boost metabolism both during and after exercise. This brings forth, what’s often referred to as, the “afterburn effect”. This means your body continues to burn calories at an elevated rate even after you’ve finished your workout (1).

Finally, because calisthenics builds muscle, it can also help increase your resting metabolic rate. Muscles are metabolically active, meaning they burn calories even when you’re not exercising. So, the more muscle mass you have, the more calories you burn throughout the day, aiding in weight loss (2).

Bear in mind that any form of exercise, including calisthenics, should be combined with a balanced diet for optimal weight loss results. Furthermore, individual results can vary depending on factors like genetics, intensity of workouts, and overall lifestyle.

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Calisthenics workout for weight loss

Sample Calisthenics Workout Plan For Weight Loss

Sure, here’s a basic calisthenics workout plan specifically designed for weight loss. Remember, it’s important to warm up before starting any exercise regimen and cool down afterward.

Day 1: Upper Body & Core

  • Push-ups: 3 sets of 10 reps
  • Pull-ups: 3 sets of 5 reps
  • Dips: 3 sets of 10 reps
  • Plank: Hold for 1 minute, 3 sets
  • Bicycle Crunches: 3 sets of 20 reps

Day 2: Lower Body & Cardio

  • Squats: 3 sets of 15 reps
  • Lunges: 3 sets of 12 reps (each leg)
  • Calf Raises: 3 sets of 20 reps
  • Jumping Jacks: 3 sets of 30 seconds
  • High Knees: 3 sets of 30 seconds

Day 3: Rest

Day 4: Full Body

  • Burpees: 3 sets of 10 reps
  • Mountain Climbers: 3 sets of 30 seconds
  • Tuck Jumps: 3 sets of 10 reps
  • Bear Crawls: 3 sets of 30 seconds
  • Russian Twists: 3 sets of 20 reps
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Calisthenics For Beginners: How To Start - The Best Exercises & Equipment

Day 5: Active Rest (light activity like walking or stretching)

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Calisthenics workout for weight loss

Day 6: Repeat Day 1

Day 7: Repeat Day 2

This is just a sample workout plan and can be adjusted based on your fitness level and goals. It is important to always listen to your body and modify or stop exercises if you feel any discomfort beyond normal muscle fatigue. 

If you’re new to calisthenics, it may be beneficial to work with a fitness professional to ensure proper form and prevent injuries.

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Beginner Calisthenics Workout For Weight Loss Tips

  • As a beginner, it’s important to start with a simple calisthenics workout for weight loss, focusing on the mastering form before increasing intensity.
  • Whether it’s a beginner calisthenics workout for weight loss or an advanced regimen, consistency is the key to seeing results.
  • Following a structured calisthenics workout plan for weight loss can help ensure balanced training and prevent plateaus.
  • To achieve the best calisthenics workout for weight loss, mix low-intensity exercises with bursts of high-intensity movements for maximum calorie burn.
  • A beginner calisthenics workout plan for weight loss should be tailored to individual fitness levels, gradually increasing in difficulty over time.
  • Some of the best calisthenics for weight loss include high-intensity exercises like burpees, jump squats, and mountain climbers.
  • Document your calisthenics weight loss transformation to track progress, maintain motivation, and celebrate milestones.
  • If you must choose between calisthenics or weight training for fat loss; both can be effective when paired with good nutrition.
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In essence, calisthenics can indeed be an effective tool for weight loss. With its focus on using the bodyweight to build strength, flexibility, and endurance, it’s a versatile workout that can be tailored to individual needs and fitness levels. 

Remember, consistency, a balanced diet, and a well-structured workout plan are crucial to achieving sustainable weight loss results with calisthenics. 

Whether you’re a beginner or a seasoned fitness enthusiast, calisthenics offers a dynamic way to keep your workouts interesting and your progress steady.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption (2006,
  2. Skeletal muscle metabolism is a major determinant of resting energy expenditure. – PMC (1990,
  3. The effects of a calisthenics training intervention on posture, strength and body composition (2017,
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Sets up work outs that you can do…

John M.
Sets up work outs that you can do anywhere any time. Completed two thirty day series of calistetics and am now moving on to other work outs.

Being able to workout without the…

Jack P.
Being able to workout without the feeling of judgment. But also to feel freedom and flexibility at the same time was amazing.

Simple and no equipment needed

Nazim M.
Simple and no equipment needed. Long enough with brakes to achieve my daily workout. I like it when I feel the burn and sweat.