Calisthenics Exercise – What Is Calisthenics And How To Get Started?

What is the meaning of calisthenics and what should a beginner do first?

CALISTHENICS – Here are some of the things you should know about calisthenics and some tips for beginners.

Working out comes in a lot of forms and types and among the mostly done that focus and relies on a person’s body weight are calisthenic exercises. The exercises under this type strengthen and improve strength, endurance, flexibility, and coordination.

Photo lifted from Steel Supplements

It’s been going around for centuries already as it has been developed in ancient Greece. And the good news is, it is great for beginners like many of us.

The exercises that do put focus on a person’s body weight include the following:

  • Jumping jacks
  • Trunk twists
  • Push-ups
  • Pull-ups
  • Chin-ups
  • Sit-ups
  • Planks
  • Lunges

The mentioned above are just a few examples and for beginners, one may do 10 to 12 repetitions of each. And once you’ll be able to do more, it may help improve your muscle endurance.

And to make things harder, you may opt to level up according to your fitness level. You may add extra weight while doing it or wear the weighted belt while doing pull-ups.

These challenges will help your body build strength and will also improve your appearance by having a leaner body.

The calories you burn depend on your weight and age. On average, 30 minutes of this may burn:

  • 135 calories for 125 pounds
  • 167 calories for 155 pounds
  • 200 calories for 200 pounds

A vigorous training, on the other hand, may make you lose:

  • 240 calories for 125 pounds
  • 298 calories for 155 pounds
  • 355 calories for 200 pounds

Here’s a sample exercise routine in three circuits with a 30-second rest between each exercise set and rest for three minutes between each circuit repetition:

  1. 10 pull-ups
  2. 20 dips
  3. 25 jump squats
  4. 20 pushups
  5. 50 crunches
  6. 10 burpees
  7. 30 seconds jump rope

Meanwhile, there was a study that involved two groups of men: 15 did weight-based training and 17 did the U.S. Army’s calisthenics-based Standardized Physical Training program.

They trained for 1.5 hours a day for five days a week that lasted for eight weeks. And after the training, it has been found out that both groups gained fitness increase at a similar degree.


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