Benefits of Calisthenic Exercises

 By Camille Noe Pagán

 Reviewed by Sabrina Felson, MD on November 01,
2021
IN THIS ARTICLE

 Types of Calisthenics 
 What Are the Benefits? 
 How Many Calories Do Calisthenics Burn?
Calisthenics might be the word your grandfather used for
physical exercise. This type of workout started cropping
up in grade schools in the late 19th and early 20th
centuries. These low-resistance exercises use your body
weight rather than other equipment.
You do many repetitions of each move to help build muscle
while improving how long you can keep the exercise going.
Calisthenics can be a warm-up or cool-down for another
fitness routine or sport. Or it can be its own workout.
Calisthenics are making a big comeback in workouts
around the world. There are lots of ways these moves can
benefit you.

Types of Calisthenics
Calisthenic exercises are relatively quick and involve
moving most or all of your body. You repeat each exercise
at least 10-12 times. You do more if you like, depending
on your fitness level.
Some examples of calisthenic exercises include:
  Jumping jacks
 Trunk twists
 Push-ups
 Pull-ups
 Chin-ups
 Sit-ups
 Planks
 Lunges

What Are the Benefits?

The benefits of calisthenics depend on your fitness level.
For beginners who are only able to do 10-12 repetitions at
a time, the workout helps build muscle strength. Once
you're able to do more reps, calisthenics help increase
muscle endurance -- how long you can keep up the
exercise.
If you're already physically fit and want to increase muscle
strength, you can adjust calisthenic exercises for your
fitness level. For example, you can add extra weight while
you exercise. This could mean wearing a weighted belt to
do pull-ups.
You can also make exercises harder by changing your
body position. Try raising your legs on a platform or a step
while you do push-ups. This challenges your muscles
more, which helps build strength. Building muscle may
give you a leaner appearance, too. Calisthenics may also
help make your body more flexible.
They can also be good for helping you stick to workouts for
a longer time. But in order to get the full benefit, you have
to do the exercises quickly. You can't stop for more than a
minute or so between each set. That keeps your heart rate
up, making calisthenics a more challenging and effective
workout.

How Many Calories Do Calisthenics Burn?

The number of calories you use while doing calisthenics
depends on several things, including your weight and your
age. On average, doing calisthenics for about 30 minutes
burns:
 135 calories if you're 125 pounds
 167 calories if you're 155 pounds
 200 calories if you're 200 pounds
If you do vigorous calisthenics for half an hour, your
calorie burn will be more like this:
 240 calories if you're 125 pounds
 298 calories if you're 155 pounds
 355 calories if you're 200 pounds
If you have health problems, get your doctor's OK before
beginning a new exercise routine.