Guide on Leveraging Calisthenics for Personal Fitness

Cracking into fitness can feel pretty intimidating - from the types of exercises you need to the long-term schedule that'll help you shed that extra weight and bulk up, it's all a lot. But the truth is, you don't need a high-end gym or the latest workout gear to get the most out of your physical fitness journey. That's where calisthenics comes in.

Calisthenics is a resistance training method that relies solely on your body weight for resistance. It's like combining strength training with an electrifying cardio workout. With calisthenics, you can enhance your strength, flexibility, endurance, and coordination - all without the fancy gym equipment.

And the best part? It's perfect for beginners or those resuming physical activity. Dr. Michael Dakkak, a sports medicine physician, breaks it down for us.

What the Heck is Calisthenics?

Calisthenics is a self-explanatory term that means beautiful strength in Greek. It's a type of resistance training that uses your own body weight for full-body exercises with minimal to no equipment. Think of it as a blend of strength training and cardio. With consistency, calisthenics can boost your endurance and help you build muscle over time. At-home calisthenics are an excellent option if you're just starting out or returning to physical activity, as there's a very low risk of injury.

However, don't be fooled by their simplicity. These exercises can be scaled up to provide an intense workout even for seasoned gym-goers and athletes. "You can change the exercises to make them as 'easy' or challenging as your strength allows," notes Dr. Dakkak.

Calisthenics Workout Routine

Here's a full-body calisthenics workout routine to kickstart your fitness journey. Aim to do each of these exercises at least once with 30 to 45 seconds between each set. Once you've got the hang of it, feel free to repeat the entire routine, taking a couple minutes of rest in between each round.

Beginners might start with three sets of five reps of each exercise, while others might do three sets of 15 reps. Aim for two to four days of strength training per week, with a day of rest between sessions to give your muscles time to repair and get stronger.

1. 3 Planks

Planks target the core muscles that support your abdomen, spine, and hips. A strong core can lower your risk of back pain and other issues.

Lie on your stomach with your elbows tucked close to your sides directly underneath your shoulders, palms facing down.
Push up with your arms, keeping your elbows and forearms connected to the floor while maintaining straight legs and torso for a flat back.
Hold this position for 30 seconds to one minute, and gradually lower to the floor.
For a simpler modification and more support, keep your knees and forearms on the floor.

2. 10 Lunges

Lunges work the muscles in your butt, thighs, and abs.

Stand with your feet hip-width apart, hands on your hips or arms straight down by your side.
Keep your back straight and take a step with your right leg. Bend your knees. Your left knee should point down toward the floor, while your right knee should be directly above your foot.
Use the muscles in your right leg to push up and bring your right foot back to meet your left foot until you're back in a standing position.
For a simpler challenge, do reverse lunges by stepping back instead.
For an added boost, jump up vertically between each lunge while alternating legs.

3. 15 Squats

Squats work your lower body from your abs down, including your calves and shins.

Stand with your feet slightly wider than hip-width apart, toes slightly outward, and arms down by your side.
Shift your weight into your heels and brace your core.
Inhale and lower your hips and butt toward the floor, stopping when your thighs are parallel to the floor.
Evenly distribute your body weight between the balls and heels of your feet and maintain a flat back (similar to the plank position).
Push off through your feet while keeping them flat on the floor, knees aligned over the second toes, and return to a standing position.
For extra support, hold on to a chair, countertop, or other firm surface while squatting or practice moving from a sitting position to a standing position, using only your arms for balance.
For a harder challenge, jump into the air from the squat position.

4. 15 Push-ups

Push-ups work the upper body muscles in your arms, chest, and shoulder muscles.

Kneel on all fours on the floor, palms flat on the floor, fingers facing forward, hands shoulder-width apart, and shoulders over your hands.
For a simpler push-up, keep your knees bent on the floor.
For a more challenging, full-body push-up, lift your knees off the floor and straighten your legs.
Bend your elbows and slowly lower your body until your chest or chin touches the floor. While lowering, keep your head and abdomen in line with your spine and your elbows close to your sides.
Press up through the palm of your hands until your elbows fully extend, maintaining a flat back.
If doing push-ups on the floor is too difficult, you can do them while standing against a wall or other secured surface.
For an even harder challenge, clap your hands together after pushing up from the floor.

5. 10 Burpees

Burpees work your muscles from head to toe, incorporating different types of calisthenics exercises.

Stand with your feet hip-width apart, back straight, chest out, and arms down at your sides.
Drop into a squat, bending your knees and bringing your butt down.
Keep your feet flat on the floor and place your hands palms down in front of your feet.
Kick your legs straight back to immediately go into a plank position.
Bend your elbows and lower your body toward the floor like you're doing a push-up.
Straighten your arms, so you're back in a plank position.
Return to a squat position by jumping your legs forward, landing with your feet flat on the floor near your hands.
Push off with your legs and jump with your arms extended toward the ceiling. Land with your feet hip-width apart and repeat.
For a simpler challenge, skip the push-up and place your hands on a chair to perform the plank.
For a harder challenge, do a knee tuck, jumping into the air and tucking your knees after each push-up.

The Perks of Calisthenics

One of the great things about calisthenics is that you don't need a well-equipped home gym or a bunch of machines in a pay-to-play workout studio to do these exercises. The only things you need are your body, time, and enough space to move freely without risk of injury.

Once you get into calisthenics, there are other benefits too:

A flexible exercise routine:* Calisthenics involves a variety of exercises that are considered high-intensity interval training (HIIT), providing the same cardio benefits as interval running, sprinting, or walking on a treadmill.

Improved strength:* Calisthenics are functional exercises that directly impact your ability to do everyday tasks as they improve mobility, balance, coordination, and flexibility.

Better posture and a healthier weight:* Building muscle through strength training exercises like calisthenics can help you lose unwanted pounds and maintain your weight management goals.

The Final Scoop on Calisthenics

Calisthenics exercises are a fantastic way to start your fitness journey or switch up an existing workout routine. And with calisthenics, you can wave goodbye to a sedentary lifestyle and say hello to a healthier heart and toned muscles.

Calisthenics, a form of resistance training that uses body weight for exercises, can enhance health, fitness, and wellness by improving strength, flexibility, endurance, and coordination without the need for gym equipment.
Engaging in a regular calisthenics routine can help boost overall health, as it offers the benefits of both strength training and cardio workouts, improves mobility, balance, and coordination, and can aid in achieving weight management goals.
With its low-risk of injury and wide-ranging benefits, calisthenics is an excellent choice for beginners and those returning to physical activity, as well as seasoned gym-goers and athletes seeking a change in their workout routine. This self-explanatory form of exercise can help transition individuals away from a sedentary lifestyle and toward a healthier, more active one.