7 essential exercises you need to include in your calisthenics routine

If you’re looking for a workout routine that doesn’t require expensive equipment or a gym membership, then calisthenics is a perfect choice. Calisthenics, also known as bodyweight training, is a type of exercise where you use your own body weight to build strength, endurance, and flexibility. Walking lunges are one of my challenging favorites, and the more I do them, the better my balance gets. Another favorite is the good old-fashioned squat because there are so many variations to choose from.

Here’s your guide to the best calisthenics exercises you need to include in your routine. We’ll also cover who it’s best for, the benefits, top tips for beginners, and more.

7 effective calisthenics exercises for your routine

Read on for seven effective calisthenics exercises worth including in your workout schedule, from pull-ups to hanging leg raises and dips.

1. Pull-ups

Pull-ups help you build upper body strength and target your biceps, back muscles, and shoulders.

Instructions:

1. Start by hanging from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
2. Engage your back muscles and pull your body up towards the bar, bringing your chin above the bar.
3. Lower your body back down to the starting position, and repeat for multiple reps.
4. If you’re a beginner, you can use a resistance band or have a partner assist you with the movement.

It’s important to keep your core engaged and your shoulders pulled back and down when performing pull-ups. Avoid swinging your body or using momentum to complete the movement, as this can lead to injury and won’t be as effective for building strength.

2. Dips

Dips are an excellent movement for building strength in your chest and triceps. You can perform dips using parallel bars or even the edge of a bench or chair.

Instructions:

1. Find parallel bars or two sturdy surfaces that are shoulder-width apart.
2. Place your hands on the bars and lift your body up so your arms are straight.
3. Keeping your elbows tucked in close to your body, lower your body down by bending your elbows until your shoulders are below your elbows.
4. Push yourself back up to the starting position and repeat for multiple reps.

When performing dips, keep your shoulders pulled back and down, and keep your core engaged. Avoid swinging your body or flaring your elbows out to the sides, as this could possibly result in an injury.

3. Push-ups

Push-ups are a classic calisthenics exercise that targets the chest, triceps, and shoulders.

Instructions:

1. Start in a plank position with your hands shoulder-width apart and your feet together.
2. Lower your body down toward the ground by bending your elbows while keeping your body in a straight line.
3. Once your chest reaches the ground, push yourself back up to the starting position and repeat for multiple reps.

When performing push-ups, avoid letting your lower back sag or arching your upper back, as this won’t be as effective for building strength.

4. Hanging leg raises

Hanging leg raises are a difficult yet superior exercise for targeting your abs and hip flexors.

Instructions:

1. Hang from a pull-up bar with your hands shoulder-width apart and your palms facing away from you.
2. Engage your core and lift your legs up towards the ceiling, keeping them straight.
3. Lower your legs back down to the starting position and repeat for multiple reps.

When performing hanging leg raises, it’s important to avoid swinging your body or using momentum to complete the movement, as this decreases the effectiveness of the exercise.

5. Jump squats

Jump squats help you develop lower body strength and explosive power. Researchers found that jump squats can improve jumping and sprinting performance.

Instructions:

1. Start in a squat position with your feet shoulder-width apart.
2. Bend your knees to lower yourself into a squat, then explosively jump up, reaching as high as possible.
3. Land back in a squat position and repeat for multiple reps.

When performing jump squats, try to land softly and avoid letting your knees collapse inward or outward. Keep your core engaged and your chest up, and avoid letting your lower back curve. Jump squats can be more difficult than they look, so make sure you know how to do them correctly. 

6. Inverted rows

Inverted rows torch your back, biceps, and core.

Instructions:

1. Find a sturdy bar that’s waist height.
2. Lie underneath the bar, gripping it with your hands shoulder-width apart.
3. Keeping your body straight and your core engaged, bend your elbows and pull your chest up to the bar before lowering yourself back down.
4. Repeat for multiple reps.

7. Burpees

Burpees are a full-body exercise that engages multiple muscle groups and might remind you of high school gym class.

Instructions:

1. Start in a standing position, then squat down and place your hands on the ground.
2. Kick your feet back into a plank position, then do a push-up.
3. Jump your feet back up to your hands, then explosively jump up into the air.
4. Land back in a squat position, and repeat for multiple reps. 

When performing burpees, avoid letting your lower back sag or arching your upper back during the push-up portion of the movement. Land softly after each jump, and don’t let your knees collapse inward or outward.

What is calisthenics?

Calisthenics is a form of exercise that uses your own body weight to build strength and fitness. This type of movement was originally developed in ancient Greece and became increasingly popular in the early 19th century. 

Calisthenics includes exercises such as push-ups, squats, and lunges, all of which require no equipment. Some other exercises require bars at various heights, but you can usually use other simple tools, like tree branches, chairs, and tables. 

People perform calisthenics at varying intensities. The best part is that you can do these moves anywhere and at any time, making it a great option for those who don’t have access to a gym.

Who is calisthenics best for?

Calisthenics is a great workout option for anyone, regardless of their fitness level. Whether you’re a beginner or an advanced athlete, calisthenics exercises can be modified to suit your needs. It’s an excellent choice for those looking for a more low-impact workout that won’t put stress on the joints. If you’re unsure if calisthenics is the right choice for you, it’s best to consult your healthcare provider or physical therapist.

What are the benefits of calisthenics?

Here are just some of the reasons to try calisthenics:

• Calisthenics exercises target multiple muscle groups at once, which helps to build overall strength and fitness, including upper body power.
• Improve your posture.
• Many calisthenics exercises require a full range of motion, which can help to improve flexibility. Make sure to include stretches for added flexibility and for warm-up/cooldown.
• Calisthenics exercises often involve high reps and short rest periods, which can improve your endurance.
• Work your whole body using little to no equipment.
• There’s no need for fancy equipment or gym memberships.

Calisthenics vs. weight training

Calisthenics and weight training are two different forms of exercise, and one isn’t necessarily better than the other. Some people who want to build serious strength and overcome a plateau might decide to try weight lifting and progressive overload, where you gradually increase the weight over time as you develop strength. Calisthenics helps you fine-tune your stability, balance, strength, coordination, and control. Most fitness professionals recommend a well-rounded workout routine incorporating cardio, strength training, and calisthenics.

How to warm up for your calisthenics routine

Most fitness professionals advise warming up and stretching at least for a few minutes before jumping into your calisthenics routine. Try some joint rotations, dynamic stretches, and movements like the forward fold, a hamstring stretch, jumping jacks, and high knees to get your blood flowing and start warming up your muscles. Fitness buffs like Adam Frater like to start off with some light stretching and a warm-up of 30 seconds of fast feet or running on the spot, followed by 30 seconds of burpee low squats.

Tips to get started with calisthenics

If you’re a beginner, go for two or three sets of between 10 and 15 reps of your chosen calisthenics exercises. Start by performing two weekly calisthenics workouts; you can adjust your sets and reps and add more workout sessions over time as you get stronger and enhance your overall fitness. Here are some more top tips if you’re just getting started with calisthenics:

• Focus on control and proper form rather than working to failure or powering through rep after rep.
• Take a break for a minute or two between sets to catch your breath and let your muscles recover.
• Find exercises you like or enjoy because you’ll be more willing to stick to your calisthenics plan.
• Start with exercises like an incline push-up before working your way up to a traditional push-up on the ground. Certain variations and modifications make calisthenics exercises a little less challenging for beginners developing strength.
• Stay hydrated and consume optimal nutrition and sufficient protein to fuel your workouts.
• Try documenting your workouts and progress by writing the exercises down in a notepad or using a fitness tracker.

How can you make calisthenics moves more challenging?

You can make calisthenics moves more difficult by intensifying your repetitions or choosing more challenging variations of a movement, such as a regular push-up instead of an incline push-up and a pistol squat instead of a traditional squat. You can try a push-up with your feet elevated to increase the challenge. Slowing down certain movements also ramps up the difficulty, especially during the eccentric or lowering phase. Try slowing down and focusing on control and proper form rather than trying to push through reps and reps as fast as possible.

In addition, you can add external resistance by wearing a weighted vest, including resistance bands, or holding a plate for some movements.

FAQs

How long should a calisthenics workout session be?

It’s up to you how long you’d like to work out, but even 15 or 20 minutes is better than zero minutes. Many calisthenics workout sessions are in the range of 25 to 45 minutes. 

Can you build muscle with calisthenics?

Research shows you can build muscle strength and size with calisthenics, and, in some cases, calisthenics can be just as effective as weightlifting. If you reach a plateau and you really want to maximize muscle growth and break through the plateau, you might consider weight lifting and progressive overload, where you progressively increase the weight over time as you get stronger.

Is 20 minutes of calisthenics enough?

Health organizations, such as the CDC and the American Heart Association, recommend getting at least 150 minutes of exercise every week to help lower the risk of chronic disease. It’s also important you include rest days and give your muscles sufficient time to rest and recover.

How many exercises should be in a calisthenics workout?

Calisthenics routines vary depending on your fitness level, goals, and available time to work out. Most people include between four and eight exercises in a calisthenics session.