What are calisthenics?

Calisthenics are exercises that don’t rely on anything but a person’s own body weight. These exercises are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools like rings and wands.

These exercises allow for the development of strength, endurance, flexibility, and coordination.

Calisthenics was developed in ancient Greece and became popular again in the early 19th century. Today, fitness training of athletes, military personnel, law enforcement officers, and people trying to keep in shape use these exercises for warming up for strenuous sports or to help build up their bodies. Scientists are also now studying the use of calisthenics to help treat various health conditions, from obesity to COPD.

 

Calisthenics vs. weight exercises.

Calisthenics exercises require a person to use their own bodyweight to perform strength-training movements. Weight exercises, on the other hand, require a person to use dumbbells or other weighted apparatuses to perform strength-training movements.

According to researchers, calisthenics and weight exercises produce similar physical results, at least in the short-term. For example, in one study researchers had 15 men follow a weight-based training workout and 17 men follow the U.S. Army’s calisthenics-based Standardized Physical Training program for 1.5 hours a day, five days a week, for eight weeks. At the end of the eight weeks, both groups’ fitness increased to a similar degree.

 

 

Can you get ripped from calisthenics?

Yes – you can get ripped with calisthenics...

Well, regardless of whether you use dumbbells or bodyweight exercises to train your muscles, the principles of getting ripped are exactly the same. With your new habits, you will slowly start to build more muscle mass and strength. And with the help of all that new muscle mass, you are going to burn more calories. And the more calories you burn, the leaner and more ripped you will become. That's how calisthenics can help you get ripped and burn fat.

Calisthenics exercises appear to increase physical fitness to a similar degree as weight-based training exercises. The benefit of calisthenics over weight-based training exercises is that calisthenics requires little-to-no additional equipment — all you need is your body!

 

 

Exercise routine

Here is a calisthenics workout for beginners that works various parts of the body for a complete, full-body workout:

Perform the following exercise circuit three times, with a 30-second rest between each exercise set, and a three-minute rest between each circuit repetition.

 

1. PULL-UPS 10
2. CHIN UP 10
3. DIPS 20
4. JUMP SQUATS 20
5. PUSH-UPS 25
6. CRUNCHES 20
7. BURPEE 15
8. JUMP ROPE 20