What are Calisthenics Exercises?

Calisthenics is a type of exercise done without the requirement of any equipment. In short, calisthenics is a bodyweight exercise that gives you strength training. The calisthenics exercise contains various movements that are performed in a particular rhythm for balance and coordination of the body.

If you're a beginner for calisthenics workouts, start with simple exercises so that you don't strain your muscles or cause an injury. After about a month or so, you can try the tedious calisthenics exercise to increase your strength and stamina. The best way of confidence is to feel good about your body and stay in shape. For that, you need to do calisthenics exercise or some other workout every day. It helps you stay in shape. Its not just about the physical appearance, but also the general health and feel-good pattern of the body. To burn as many calories as possible with the help of calisthenics to look your best.

Here is a list of calisthenics to help you stay fit and in shape always.

10 Types of Calisthenics Exercises

1. Triceps dips

This calisthenics exercise works on the triceps muscles which are at the back of the arm. Toning these muscles are slightly difficult, but tricep dips can help strengthen them easily. Use a chair or bench you usually sit on. Place your arms on the chair, move your feet a little forward and dip yourself down as much as possible to feel the pressure in the triceps.

2. Donkey kicks

Donkey kicks are a type of cardio workout that shapes the glutes and improves the muscle tone of the lower body. All you have to do is kneel and raise one leg backward. Slowly bring it back to position. Repeat with the next leg. It works better when you do at least 10 kicks on the same leg before you move to the next leg. Donkey kicks work on the glutes, hamstrings, shoulders, and quads.

3. Side lunges

Side lunges are mobility exercises for beginners that target the inner thighs and the lower body. They build lower body muscle strength. Side lunges build balance and coordination for the body.

4. Inclined push-ups

Inclined push-ups are similar to wall push-ups but just that your arms should be placed on a bench or a sofa. Keep your shoulders straight and bend forward. Lower your chest and towards the bench and push back to the original position. Do these inclined push-ups for 8 repetitions. Try up to 3 repetitions.

5. Wall push-ups

The wall push-ups strengthen the chest and arm muscles. These calisthenics work on the upper body and build the chest, biceps, and core. Face a wall and stand about two steps away from it. Place your palms on the wall and keep them to your shoulder width. Slightly bend forward and lean towards the wall. Do not allow your chest to touch the wall. Now push back to the starting position. Try doing 12 repetitions in one set in the beginning and you can progress up to 3 sets gradually. Wall push-ups help you balance your body weight and increase the balance in the body.

6. Sit-ups

Sit-ups is again another common exercise for all beginners as it is very simple and effective. This calisthenics exercise works on the belly region. Usually, belly fat is considered the most stubborn fat in the body which is difficult to lose. Sit-ups are a great way to lose the fat around the stomach region. This exercise focuses on the muscles like hamstrings, shoulders, hip flexors, etc. Lie down on a mat and keep your knees bent, feet flat on the floor. Press your heels on the floor and lift your upper body towards your knee. Try touching your knee with your forearms. This completes one repetition. Do 3 sets of 8 repetitions each. Don't forget to inhale while bending forward and exhale while living back.

7. Lunge jumps

Lunge jumps build your lower body and shape your hip and abdomen. The lunge jump calisthenics burns calories and gives a good posture. This calisthenics workout tones the legs and strengthens the thigh muscles. The muscles that coordinate while doing this workout are hamstrings, quads, glutes, lower abs, and calves. Stand straight with shoulders out and chest forward. Step one foot forward and bend until the thigh of the first leg is paralleled to the ground. Ensure that the knees do not overshoot the heels. Jump slightly and land on the next leg in the same lunge position but on the opposite leg. Do 3 sets of 8 repetitions each to get toned legs.

8. Bicycle crunches

Bicycle crunches are another beginner calisthenics workout that strengthens the abdomen muscles. They improvise body coordination and have an impact on the lower abs, up abs, and mid abs. The bicycle crunches are calisthenics that works on the core of the body. It keeps you strong and fit. They also strengthen the quads, hamstrings, glutes, and shoulders. To perform this calisthenics exercise lie down on a mat, bend your knees and keep your feet flat on the floor. Place your hands behind your head with your elbows and lift your neck. Lift your legs in the air to come to the starting position. Extend your right leg and crunch the left leg. Repeat with the next leg. Keep doing this at least for about 8 times. Do about 3 sets of repetitions to see the best results.

9. Prisoner squat jumps

Prisoner squat jumps are slightly similar to the regular squat jumps except for the positioning of the arms. Stand straight with your feet shoulder-width apart and toes pointed straight. Keep your hands behind your elbows and squat down. Jump up high and return to the squat position. The prisoner squats are a part of the calisthenics workout that works on your lower abs and mid abs. It also has an impact on the glutes, hamstrings, and calves. Repeat the same about 5 to 8 times. Do about 3 sets of calisthenics exercise daily for best results. You can increase your count gradually.

10. Jumping jacks

Jumping jacks is an easy and well-known move. Performing jumping jacks help in improving the cardiovascular system of the body. They work on the heart and lungs of the body. The jumping jacks are one of the calisthenics for beginners. All you have to do is stand straight with arms at the sides facing downwards. Jump up kicking your legs outwards and raising your hands sidewards. You can also clap your hands over your head for better focus. Jump again and come back to the initial position. Do 2 sets of 30 repetitions each. You can increase your limit as days go by. These jumping jacks work on your shoulders, chest, calves, hamstrings, glutes, and core.


Don't miss out on the calisthenics exercise to stay a fit and healthy life. Try the weight loss exercise in calisthenics to stay in shape and reduce weight. Apart from the beginners calisthenics workout, you have strength training and advanced calisthenics exercises for body strengthening. Calisthenics is a great way to burn calories, improve fitness, and will help you feel good. Get rest every alternate day in the beginning and increase your workout gradually. Keep a fitness goal and work towards it.

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June 29, 2022

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