There are so many different ways to get in some exercise, from strength training to cardio workouts to yoga classes to everything in between. But what if there was another type of exercise that could help you reach your fitness goals? One that was suitable for beginners, and could be done anywhere? Well, that’s where callisthenics workouts come in handy.
Callisthenics is a style of training that helps “achieve a variety of fitness goals, including strength, cardiovascular conditioning, balance, and flexibility,” explains obé Fitness instructor Melody Davi. In terms of which moves that fall under this category, the list is expansive — some of which you may actually be performing.
So let's get down to the nitty-gritty of what it is and how to incorporate the moves into your fitness routine, straight from the experts themselves.
What is callisthenics?
Simply put, callisthenics consists of “exercises that rely on your body weight and nothing else,” explains personal trainer Johnny Garcia. Callisthenics workouts are extremely effective in terms of building strength and cardiovascular health, as well as improving mobility and flexibility, Garcia notes.
“These types of exercises are important as they build the foundations for functional training, or movements seen in everyday life,” adds Davi. “Without a basic knowledge of callisthenics essentials, it is difficult to progress to more complex exercise variations.”
And considering that callisthenic exercises are rather simple (“think: little-to-no resistance exercises that are equipment free,” per Davi) you are likely already familiar with a whole bunch of strength-based and aerobic movements that fit the bill.
Examples of callisthenics are:
- Squats
- Lunges
- Push-ups
- Sit-ups
- Star jumps
- Burpees
- High knees
Why try a callisthenics workout?
1. Great for beginners.
There are all kinds of degrees of callisthenic exercises, Garcia explains, making it a great place to start for those new to fitness, as there are so many simple variations of movements. Callisthenics exercises also “sets the baseline for additional forms of movement progressions,” Davi explains, like lifting weights, high-intensity cardio (like HIIT training), and other advanced physical skills.
2. Can be done anywhere.
Callisthenics exercises are important and valuable because we don’t always have time to go to the gym. “As a personal trainer, one of the first lessons I learned is if you put your arms out to your side, and then front and back—if you have that much room, you should be able to do a workout,” explains Garcia.
3. Affordable.
Since callisthenics can be done anywhere, it’s one of the most affordable ways to exercise. So, if you’re not looking to dish out money every month on a gym membership, you can still get an effective workout at home with callisthenics, Garcia explains.
4. Doesn’t require equipment.
All you need for callisthenics is your body weight. That’s right—you don’t need to worry about purchasing home gym equipment like dumbbells since these movements rely only on body weight.
5. Well-rounded workout.
“Callisthenics trains strength, cardio, and mobility,” Davi explains. “So, you are truly getting a well-rounded workout whenever you perform these types of movements.” Additionally, callisthenics movements are especially well-suited for total-body workouts, adds Garcia.
6. Great for those recovering from injury.
If you’re just getting back into training and working out after an injury or lots of time off, callisthenics is a great way to rebuild your strength, explains Davi.
7. Helps improve posture and strength.
Callisthenics exercise significantly improves posture, body composition, and strength, a study found.
What's a great callisthenic workout for a beginner?
Those who are new to callisthenics should start slowly, as with any other type of exercise. Begin with basic movements, and then as you make improvements in strength, flexibility, cardiovascular ability, and mobility, you can move into exercises that are more varied and more difficult, Garcia explains.
Below, find a callisthenic workout plan for beginners, courtesy of Davi.
You’ll want to perform each exercise for 40 seconds, with a 20-second rest and transition period in between each movement. After one round, take a one-minute rest and repeat four to five times.
1. Star jumps
2. Bodyweight squats
3. Alternating reverse lunges
4. Plank
5. Sit-ups
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