The Ultimate Guide to Calisthenics: The Best Exercises To Get Fit, Healthy and Strong

The Ultimate Guide to Calisthenics: The Best Exercises To Get Fit, Healthy and Strong

Calisthenics is a form of exercise that involves no equipment. It uses only the body as resistance and develops strength, endurance, balance and flexibility at the same time. If you’re new to the world of calisthenics or are considering adding it to your existing workout routine, this guide will help you get started.

What is Calisthenics?

Most people define calisthenics as exercises done without equipment. This can include everything from push-ups and sit-ups to squats and bridging exercises. The exercises can be done anywhere and can be modified to fit a variety of skill levels, fitness goals and ability restrictions.

Calisthenics is often used interchangeably with “bodyweight training,” which simply means training your body with your own weight. While there are many similarities between calisthenics and bodyweight training, there are also some key differences.

How to do Calisthenics Exercises

When you’re new to the world of calisthenics, it can be hard to know where to start. There are so many exercises to choose from and a wide variety of intensity levels. To get started, choose a few simple calisthenics exercises that will challenge you but won’t overwhelm you. You can also start with a particular goal or area of your body that you’d like to focus on.

Generally, it’s a good idea to start out with lighter weights or easier progressions to ensure proper form and prevent injury. Once you’ve become more experienced and your body has become stronger, you can advance to more difficult exercises.

Types of Calisthenics Exercises

1. Push-ups 

Push-ups are one of the most common and effective calisthenics workouts. There are tons of variations, which can be used to challenge your muscles at different levels of intensity. 

2. Burpees 

Burpees are one of the most challenging calisthenics exercises. They work the entire body and are great for building strength and endurance. Burpees are a combination of several different exercises, including squats, push-ups and a type of jump rope-like jump.

3. Pull-ups 

Pull-ups are a great Calisthenics exercise for your upper body and can be done in lots of different ways. They’re a great way to build strength and improve your posture.

4. Sit-ups 

Sit-ups are a classic exercise that can help improve your core strength. They’re used to strengthen your abdominal muscles but can be altered to work other areas of your body as well. so if you are looking calisthenics workout then you can go with sit ups.

5. Chin-ups

Chin-ups are another variation of a basic pull-up exercise. It works the back, arms and core muscles, as well as the biceps. This is an upper body exercise that is done by lifting your own body weight using a bar and your hands.

6. Jump squats

Jump squats are one of the best types of calisthenics exercise because they work the entire body. This is a variation of a traditional squat exercise and involves jumping down and up while holding a weighted barbell.

Benefits of Calisthenics Exercises

1. Burning Fat

Calisthenics exercises are excellent for losing weight and burning calories. The best part about them is that they can be adjusted according to your fitness level. The more advanced you become in your routine, the more calories you will burn. 

Calisthenics workouts are the best way to lose weight because they effectively target fat. When you do these exercises, you’re igniting the metabolism and burning fat that is stored in the body.

2. Improving your flexibility  and posture

Apart from burning fat, other health benefits of calisthenics exercises include improving your flexibilityposture and balance. These exercises help you gain strength in your core and lower back, which can help you stand upright and improve your posture. If you are looking to increase your range of motion and flexibility, then Calisthenics workouts are perfect for you.

3. Strengthening your muscles

Calisthenics workouts are also excellent for building muscle strength and mass. If you do these exercises on a regular basis and push your limits, you’ll notice that your muscles become toner and stronger. This is because workouts such as squats, lunges and push-ups are great for building muscle mass.

4. Prevent injuries

Calisthenics exercises are also excellent for preventing injuries. These types of exercises have been used for centuries by martial artists and athletes who need to build strength in their core and lower back.

Calisthenics workout build strength in your core and lower back, which helps prevent injuries from happening in the first place. If you do these exercises regularly, you’ll notice that your posture improves and your flexibility increases, which makes it easier for you to avoid injuries in the future.


Calisthenics is a great form of exercise that anyone can do. The best thing about calisthenics is that you don't need any equipment. You can do them anywhere, anytime and that too for just about any fitness level. You can still gain strength and improve your health with calisthenics. 

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