Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination.

Calisthenics were developed in ancient Greece and became popular again in the early 19th century.

Today, people use these exercises to warm up for strenuous sports or help build muscle. Scientists are also studying using calisthenics to help treat various health conditions, from obesity to COPD.

Calisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands.

Here is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition.

Listen to your body

Calisthenics are great to do if you’re in moderate shape and looking to increase strength, power, and speed.

However, some of these exercises are high impact exercises and may be tougher if:

  • you’re new to exercising
  • you have a previous injury, such as a knee injury
  • you have physical limitations

If you feel pain during an exercise, stop doing the movement. It’s important to only work within your physical limits to prevent further injury.

Consider speaking with a healthcare professional before trying a new exercise program. They could help develop the best plan for you.

Pullups can help build strength in your back, arms, and shoulder muscles.

  1. Stand facing an exercise bar.
  2. Grasp the bar from the top with your arms slightly more than shoulder-width apart.
  3. Use your shoulder muscles to pull you up, bringing your head up over the bar.

If you can’t perform a pullup, try attaching a resistance band to the bar and putting one foot in the dangling loop.

Chin-ups are similar to pullups, but they target your bicep and chest muscles more.

  1. Stand facing an exercise bar.
  2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.
  3. Use your biceps to pull you up, bringing your head up over the bar.

Dips are a great way to help build your chest muscles and triceps.

  1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground.
  2. After lifting off the ground lean slightly forward.
  3. Bend your elbows back using your triceps to move you up and down.

If you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle.

The jump squat is a great strength-building and cardiovascular exercise.

  1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders.
  2. Move your feet a few inches apart with your toes pointed slightly outward.
  3. Lower yourself into the squat, lowering your hips back and down while bending your knees.
  4. Keep your chest upright, with your head and face forward.
  5. Get into as deep a squat as possible, and then explode forcefully upward into a jump.

It’s important to not extend your knees over your toes when you squat down, as this could strain your knee joints and increase your risk of knee injury.

Pushups are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some research also suggests that pushup strength may be associated with a lower risk of cardiovascular disease.

  1. Get on your knees and place your hands underneath, but slightly outside, your shoulders.
  2. Extend your legs while holding your body up with your arms, getting into “plank” position.
  3. Be careful not to let your back sag or backside stick up into the air.
  4. Lower your body by bending your elbows close to your body until your chest almost touches the floor.
  5. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position.
  6. Pause while you are in the lower position, and then push back up to the starting position quickly.
  7. Keep your abdomen, or core, flexed during the entire movement.

If you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or standing up facing a wall.

Crunches target your abdominal muscles.

  1. Lay on the ground with your back flat.
  2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.
  3. Cross your hands behind your head and keep your head about a fist’s distance from your chest.
  4. Keeping your core tight, sit up until your elbows or chest touch your knees.
  5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.

Burpees are a bodyweight exercise that works several muscles and your cardiovascular system at once.

In a 2022 study, participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting.

  1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.
  2. Push your hips back, bending your knees and lowering into a squat.
  3. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet.
  4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.
  5. Be careful not to let your back sag or backside stick up into the air.
  6. Jump your feet forward so they land next to your hands.
  7. Push your arms up over your head and jump quickly into the air.

Jump rope is an effective exercise for boosting heart rate, muscular endurance, balance, and muscle tone.

  1. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.
  2. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope.
  3. As you jump, keep your toes pointed down and a slight bend in your knees.

Can you build muscle with only calisthenics?

Yes, research suggests that calisthenics can be as effective as weightlifting for building muscle strength and size.

Is 20 minutes of calisthenics enough?

A 2022 study in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the Centers for Disease Control and Prevention and the American Heart Association recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease.

Calisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness.

If you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.