Calisthenics Exercises: Types & Benefits

What is a Calisthenics Workout?

The term comes from the Greek words 'Kalos', which means beauty, and 'Stenos', which translates as strength. It is also known as 'street workout'. Calisthenics is a form of exercise that uses your body weight for resistance, rather than equipment like dumbbells or machines. It’s a great way to build muscles and improve overall fitness without going to gym or using any equipment. It includes movements like push-ups, pull-ups, squats, and planks, focussing on strength, flexibility, and coordination.

Those who follow this regime have witnessed their muscles gain strength and have noticed their overall health improving.

Why is it so popular?

Callisthenic is different from what people do at the gym as it goes a step further by using the method of ‘progressions and variations’ to build strength and flexibility. It also teaches your body to gain more balance and coordination. Calisthenics have several variations of exercises which one can choose. For instance, if you are struggling with push-ups today, you can start with knee push-ups before you proceed to full-body push-ups. There’s an exercise you can do to develop every muscle in your body.

Types of Calisthenics

1. Push and pull exercises:

These exercises focus on training the muscles responsible for pushing movements (such as chest, shoulders, and triceps) or pulling movements (such as the back, shoulders, and arms). Examples of pushing exercise include push-ups, dips, and handstand push-ups, while latter include pull-ups, chin-ups, and rows.

2. Single-leg exercises:

These exercises focus on training one leg at a time. They target the muscles in your legs, hips, and thighs, including the hamstrings and glutes. Examples of single-leg exercises include lunges, single-leg squats, and step-ups.

3. Core exercises:

This includes planks, sit-ups, and leg raises. These exercises focus on training the muscles responsible for maintaining stability and balance during movement which are the abdominal and lower back muscles.

4. Plyometric exercises:

Example of this type of callisthenic includes jump squats, clap push-ups, and box jumps. These exercises focus on power-based movements that challenge the muscles to work quickly and forcefully.

Benefits

Calisthenics offer several benefits —

1. It helps build strength using your body weight and targeting various muscle groups simultaneously.

2. It helps improve overall flexibility and mobility as many of these exercises incorporate stretching movements.

3. It enhances your body awareness and control as callisthenic exercises often require balance and coordination.

4. It is accessible and convenient for anyone as it can be done anywhere and no equipment is needed.

5. It’s a budget-friendly and cost-effective way to stay fit.

6. It can lead to improved cardiovascular health as many Calisthenics exercises are dynamic and elevate heart rate.

7. It can have a positive impact on mental health, boost mood, reduce stress, improve overall well-being.

How many calories can you burn?

The number of calories burned with a Calisthenics workout depends on certain variables, such as —

• The intensity of your workout

• Your age

• Your weight

• The effort you put in

On average, a person doing Calisthenics for 30 minutes can burn:

A person who ups the intensity and performs a vigorous Callisthenic workout for 30 minutes can burn calories, as listed below.

Remember to consult your doctor before you start this new exercise regime.

Things to be mindful of

You may be roaring to go, but please don't think you have gotten it all from day one. The trick is to be slow and steady. Your body will tell you when it can't take the resistance anymore. Pay heed to the signs, and don't go overboard. If possible, embark on this journey with someone who has a little more experience. Remember, you can always choose to change your regime.