by If you ever get tired of the same old workout routine? Maybe you’re bored with your regular gym workout and looking to mix things up. You can do Calisthenics workout anywhere as it does not require special equipment. You can start Calisthenics at any level and build up your strength. These 10 best calisthenics workout for all time are considered the best of the best for a killer full-body workout.
Whether you’re a fledgling or a star, prepare to push your body as far as possible and take your wellness to a higher level. No weights or machines needed for these moves just your own bodyweight and a whole lot of determination. Let’s get to it!
What Is Calisthenics?
Calisthenics are exercises and also workout which require to use your own body weight as resistance. No equipment needed. Calisthenics workout emphasizes on using one’s own body weight as resistance to build strength and improve overall fitness. It contains a variety of dynamic motions such as push-ups, squats, lunges, and planks etc.
Originating from the ancient Greek words “kalos,” meaning beauty, and “Sthenos,” meaning strength, calisthenics aims to enhance both physical appearance and strength. Calisthenics not only promotes muscle growth and flexibility but it also improves cardiovascular endurance, coordination, and body control.
Calisthenics as a whole, is a comprehensive and effective way to achieve a well-rounded and functional degree of fitness.
10 Best Calisthenics Workout for All Time
Calisthenics offer an easy, effective full body workout with zero equipment needed. The best thing is that you can do them anywhere! Give some of these exercises/workout a try and feel the burn.
1. Jumping Jacks
Jumping jacks are a classic full-body workout that provide an intense cardio workout. There are the following step for doing the Jump Jacks:
- Stand shoulder width apart with your feet shoulder width apart and your arms at your sides.
- Bend your knees and jump into the air, landing with your feet apart and hands touching overhead.
- Immediately jump back to the starting position. That’s one rep.
- Aim for 3 to 4 sets of 50-100 reps, increasing the number over time as your endurance improves.
- The key is to keep your core engaged and land softly on the balls of your feet to avoid injury.
- Start slowly and build up speed and height over time.
Jumping jacks are a simple but highly effective exercise that require no equipment and can be done anywhere. They provides an aerobic workout and also improving coordination and balance and strengthens of your legs, core, shoulders and glutes.
2. Prisoner Squat Jumps
This exercise works your entire lower body. There are the following step for doing the Jump Jacks:
- Start in a squat position with knees bent, back straight, and hands behind your head.
- Keeping your core engaged, jump up as high as you can while raising your hands above your head.
- Return to the squat position softly.
- Repeat for several reps.
- Be careful not to lock out your knees at the top of the jump.
Prisoner Squat Jumps is a high-intensity exercise which provide a great cardio workout and also improves the strengthening of the legs, glutes, and core.
3. Lunge Jumps
Take the basic lunge to the next level by adding in jumps and Start with a standing position with feet shoulder-width apart.
- Step one leg forward and lower your body until both knees are bent at about 90 degrees, keeping your core engaged and chest up.
- Push off with your front foot to jump up, and switch the position of your legs before landing so that your other leg is now forward.
- Repeat, alternating and gaining speed. Lunge Jumps exercise is about for legs, glutes, core and improves power, balance and coordination. Be sure to return carefully in order to avoid injury.
- Build up slowly until you can do 10-15 reps on each side.
4. Bicycle Crunches
It helps to improve your strength. There are the following step of doing this exercise / workout:
- Lie on your back with hands behind your head and knees bent, feet flat on the floor.
- Raise your legs and bend your knees, pulling them up toward your chest.
- Twist your torso to bring your right elbow toward your left knee, bicycling your legs while curling your upper body.
- Switch sides, twisting to bring your left elbow toward your right knee.
- Continue alternating sides in a smooth, continuous motion.
Bicycle Crunches work on core muscles through a full range of motion. Keep your lower back flat on the floor and don’t rock your hips side to side. Move at a pace that challenges you while still maintaining good form. For added intensity, hold dumbbells between your feet or extend your legs straight out. Bicycle crunch is a great exercise which can be progressed to suit all fitness levels.
5. Sit-Ups
Sit-ups help to improve your strength. There are the following step for doing the Sit-Ups:
- To work your core, sit-ups are a tried-and-true exercise.
- Lie on your back then the legs bent, and feet flat on the ground.
- After that Place your hands behind your head for support.
- Then Curl your upper body forward to bring your chest up towards your hips.
- Raise up until your back is slightly arched, then slowly lower back down.
- Start with 2-3 sets of 10-15 reps each and build up as your core gets stronger.
- For added challenge, hold a weight plate or dumbbell against your chest.
6. Donkey Kicks
It helps to improve your strength. There are the following step for doing the Donkey Kicks:
- To do donkey kicks, get on your hands and knees on the floor with your knees directly under your hips and hands under your shoulders.
- Keep core engagement and avoid sagging your back.
- Slowly lift one leg at a time, bringing your heel towards the ceiling as high as you comfortably can while keeping your knee straight.
- Squeeze your glutes at the peak of the workout. Alternate legs for the desired number of reps, then rest and repeat.
- For added challenge, hold dumbbells between your feet or a resistance band around your ankles.
- You can also do single-leg donkey kicks by lifting one leg at a time. Start with 2-3 sets of 10-15 reps on each leg and build up from there as your glutes get stronger.
Donkey kicks are an excellent technique to tone and strengthen glutes, hamstrings and lower back. Be sure to keep your core engaged the entire time and don’t swing the leg. Move in a slow, controlled motion for the most effective workout.
7. Triceps Dips
Triceps dips are a killer workout which work on the muscles in the back of your arms. To do a triceps dip:
- Place your hands on a bench or chair behind you and move forward so your butt is off the edge.
- Bend the elbows to lower of body towards the ground.
- Then straighten back up by pushing into the bench to work your triceps.
- Bend yourself until your body and upper arms are parallel to the floor. Don’t go too low, or you can strain your shoulders.
- Push back up by straightening your arms to return back to earlier position. Attempt three arrangements of eight to twelve reps.
- If that’s too difficult at first, you can bend your knees and place your feet on the floor for assistance.
Triceps dips are a simple but highly effective exercise you can do almost anywhere. They require no equipment and provide an intense workout for your triceps muscles. Be sure to keep good form and go at your own pace. With regular practice, your triceps strength and endurance will improve over time.
8. Push-Ups
Push-ups are a classic exercise which can be part of any calisthenics workout. They work your chest, shoulder and triceps muscles.
- Get into a high plank position with your hands under your shoulders, legs extended behind you and core engaged.
- Bend your elbows and lower your chest towards the floor in a slow, controlled motion until your chest is just above the floor.
- Then push back up by straightening your arms until they’re extended.
- Repeat for 3 sets of as many reps as you can with good form.
- Start on your knees if a full push-up is too difficult and build up strength over time.
- Push-ups can be made more challenging by elevating your hands on dumbbells or a bench, using a resistance band or weight plate on your back, or moving to decline push-ups with your feet up on the.
9. Burpees
Burpees are full-body workout you can do without any equipment. This high intensity move works your arms, chest, back, glutes, and legs in one exercise. To do a burpee:
- Stand shoulder width separated with your feet shoulder separated the width at your arms sides.
- Bend knees and jump back to a plank position with hands on the floor and body in a straight line from knees to head.
- Quickly bring feet back in and jump up, reaching arms overhead.
- Land softly and repeat, aiming for 3 sets of 10-20 reps.
Burpees require a lot of energy so build up slowly. Even doing 3-5 reps to start will provide an intense cardio workout. The key is maintaining a quick pace and smooth transitions between positions. Burpees are a killer exercise that provide major calorie burn in a short time.
10. Planks
Planks is an exceptionally viable activity that objectives the center muscles and helps in creating by and large body strength. There are the following steps to do Planks:
- Get into a push-up position by using your elbows under your shoulders and your feet hip-width apart.
- Folded your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
- Wait as long as you can.
Common injuries and how avoid them
The most common injuries for calisthenics athletes are strains, sprains, and overuse injuries like tendonitis. To avoid injury, start slowly and build up your strength and flexibility over time. Begin with easier progressions of each exercise before moving on to more advanced versions. Pay close attention to proper form for each movement.
Warm up thoroughly and stretch before your workout. This increases your range of motion and flexibility, preparing your muscles for exercise. Start with cardio like jumping jacks or jogging in place, then stretch your major muscle groups. Rest days are equally important as workout days.
Give your muscles 48 to 72 hours of rest between strength training sessions for the same muscle groups. This gives your body time to recover, reducing injury risk. Know when to stop. Don’t push through pain, especially in your joints or connective tissue. Back off if an exercise causes discomfort and try an easier version or alternative move.
It’s better to progress slowly than end up with an injury that sets you back. Staying injury-free requires patience and consistency. Build your strength and skills over time using proper form and gradual progressions. Give attention to your body and prevent overtraining.
Advantages and Disadvantages of Calisthenics
| Advantages | Disadvantages |
| Bodyweight only: No equipment needed. Calisthenics can be done anywhere using just your body weight for resistance. | Limited load: It can be difficult to progressively overload your muscles over time using just your body weight. You may need to add weight vests or bands for continual gains. |
| Low impact: Calisthenics exercises are easy on the joints since they don’t involve heavy weights or machinery. They provide an effective workout without the high impact. | Plateaus: It’s common to experience plateaus in progress as your body adapts to the movements. You need to constantly change up your routine by altering leverages, tempos or adding new skills to break through plateaus. |
| Progressive: You can start basic and progress to more advanced moves as your strength and skills improve over time. Calisthenics offers progressions for all levels. | High reps: Calisthenics often requires higher reps to achieve fatigue which can be tedious for some and may not build maximum strength as efficiently as heavier weight training. |
| Functional strength: Calisthenics builds real-world strength and balance through natural movements. The strength and skills gained translate well to sports and everyday activities. | Skill required: Some calisthenics moves like muscle-ups, levers and flags require a high level of skill and practice to master. This can be frustrating for beginners. |
FAQs (Frequently Asked Questions)
Is it ok to workout calisthenics everyday?
Calisthenics workouts put minimal stress on your joints and muscles, so doing them daily is typically fine for most people. Start slowly and listen to your body. If you experience pain or injury, take time off to recover.
With the proper precautions taken, a daily calisthenics routine can absolutely be part of a healthy exercise plan. But as always, listen to your body and don’t hesitate to take extra rest days when you need them. Fitness is a lifelong journey, so take your time and enjoy it!
Is calisthenics just for bodyweight exercises?
No, calisthenics exercises are not limited to just bodyweight moves. While calisthenics are commonly associated with pushups, sit-ups, and squats using your own body weight for resistance, you can also incorporate resistance bands, dumbbells, and other equipment to make the exercises more challenging and effective.
Is calisthenics better than gym?
Calisthenics can absolutely provide an effective workout. Bodyweight exercises require no equipment and can be done anywhere, so they’re ideal when you want an efficient workout with minimal fuss.
However, weight training does have its advantages too, like the ability to progressively overload your muscles and achieve maximum strength gains.
For the best of both worlds, incorporate a mix of bodyweight and weight training in your routine. Either way, the most important thing is that you choose physical activities you genuinely enjoy and will stick with long-term.
Can you really build muscle with calisthenics?
Yes, Calisthenics exercises use bodyweight for resistance and by manipulating variables like leverage, stability, and intensity, you can provide enough stimulation for muscle growth.
With consistent training and progressive overload, calisthenics can absolutely help you build strength and muscle.
Conclusion
- Focus on fundamentals like push-ups, pull-ups, squats, lunges, and planks.
- These build strength and endurance.
- Don’t overdo it, especially when you’re first starting out.
- Build up your reps and difficulty over time as your strength improves.
- Aim for 2-3 calisthenics workouts a week, with rest days in between for the best results.
- Once you’ve mastered the moves, add weight or increase the difficulty to continue gaining strength and muscle.
- Consistency is key.
