Reviewed and Updated 04/30/2026
5 min read
Calisthenics is a form of physical activity that uses your own body weight as resistance to build strength, balance, and overall health. It’s functional and adaptable, and offers an effective way to increase flexibility, endurance, and strength. While this is true, more recent research has also proven it's beneficial for a person’s mental well-being.
Incorporating calisthenics into your routine is highly recommended if you are trying to reach certain fitness goals. It’s one of the easiest exercises for you to do, at home, with no need for expensive equipment. Most exercises use just your body weight as a source of resistance and can be done in short intervals and in small spaces. Let's take a look at some of the benefits and how beginners can get started.
[Related: 10 Mental Hacks to Help Build a Weight Loss Mindset]
What Is Calisthenics?
Even if you aren’t familiar with the name, you have likely engaged in calisthenic exercises in the past. This type of training mostly uses your body weight to help improve your “functionality” and help you get fit.
A functional exercise mimics the way you move daily. This includes jumping, pulling, and pushing, all of which you will do in calisthenics.
One of the best aspects of this exercise is that no additional equipment is needed. Calisthenics is a type of exercise that's so popular you'll see its movements in programs such as HIIT and boot camps.
Major public health agencies like the CDC and US Department of Health and Human Services highlight the importance of regular physical activity and recommend adults to aim for at least 150-300 minutes of moderate-intensity activity weekly, plus muscle-strengthening activities on two or more days each week.
Calisthenics, when done consistently, meets both these aerobic and muscle-strengthening criteria because it improves heart health while building strength and endurance.
Calisthenics vs. Weight Exercises
Many doctors recommend "weight-bearing" exercise to help maintain bone density and the overall functionality of our bodies. This might instantly make you think you need to hit the iron.
Weightlifting can be very beneficial, but if you don't have access to weights calisthenics still provides lots of options for you to get a good workout full of weight-bearing exercises.
Generally, weightlifting exercises are great for increasing muscle mass, isolating muscle groups, and building strength whereas calisthenics helps burn more calories and is better for flexibility. For maximum benefit, you can combine the two.
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Benefits of Calisthenics
Now that you know the basics of what calisthenics is, it’s time to learn more about its benefits.
Calisthenics is great for beginners
Some exercise programs can be intimidating if you are just starting your workout and fitness journey. They might require you to sign up for expensive classes or perform complex movements.
Calisthenics, on the other hand, allows you to start with simple movements and then progress to more challenging ones. It’s a great way to get your body acclimated to exercising and even enjoy the process.
It uses your whole body
In general, calisthenics works for the major muscle groups and can be combined to provide a full-body workout. All this is achieved without the need for additional equipment.
Additionally, regular physical activity reduces the risk of heart disease, type 2 diabetes, and promotes overall health. Physical activity also lowers blood pressure and improves sleep and mental health even in short durations of movement.
Calisthenics improves functional strength to perform daily tasks efficiently, like getting up from a chair, climbing stairs, or carrying groceries. Many bodyweight movements require a full range of motion, which supports flexibility and mobility. Nonetheless, this type of physical activity can benefit mental health, weight management, and support healthy aging.
Calisthenics requires little to no equipment
Engaging in calisthenics doesn’t require expensive equipment – or any equipment for that matter. It’s all based on your body weight for resistance, making it easy for anyone to do. 
You can do calisthenics practically anywhere
You can engage in calisthenic exercises anywhere. You can do them at home, outside, at a park, or at the gym. Because of this, it's much more accessible than other workouts making it an entry point to regular physical activity.
Increase muscle endurance
Since it is a type of resistance training, calisthenics helps build muscular endurance and stamina. This means that you'll be able to perform more physically challenging tasks for longer. Bodyweight exercises like push-ups and squats significantly improve muscular strength and stamina over time. Some research shows measurable increases in strength even with simple routines over weeks or months.
Calisthenic Exercises for Beginners
Now that you know the benefits of calisthenic exercises, it’s good to learn more about what type of exercises you will do. These include:
Squats
For a basic squat, start with your feet shoulder-width apart. Lower hips to around 90 degrees while keeping your body erect. Return to a standing position and repeat.
Push-ups
Start your push-up with your body flat on the floor, face down. Place your palms slightly wider than shoulder-width, even with your chest. Once in place, push straight up until your arms are straight, lower, and repeat.
Pull-ups
The pull-up is a great way to work out your upper body. It helps to train the vertical pulling pattern while strengthening your rhomboids, forearms, lats, biceps, and traps. Pull-ups can be challenging at first, but as you continue training, they will become easier.
Planks
Begin in the raised position of a push-up (described above). Hold your body in this position, keeping your muscles engaged for at least 30 seconds. Repeat and work to increase your hold duration.
Lunges
Lunges require more hip flexibility than squats but are great for training the muscles in your lower body. You can do these by placing one leg in front of your body and bending both knees to the lunge position.
Sit-ups
While sit-ups may seem basic, they effectively work and strengthen your core. You can also engage in crunches, which are smaller versions of a full sit-up.
Jumping rope
Jumping rope will help increase your heart rate while doing calisthenics workouts. Try to jump rope for 30-second intervals, three to five times per workout.
Related: What’s Your Ideal Heart Rate and How to Lower It (10 Unique Tips!)
Dips
Performing a dip requires you to face away from a bench or chair. Lower your body, with your palms behind you on the surface. Bend at the elbows to dip your body down and then push yourself back up. Repeat the movement as many times as possible.
Jumping jacks
Jumping jacks are another way to increase your heart rate. Like jumping rope, try to complete as many as you can in 30-second intervals to start, and then increase your time as you build more endurance.
Bottomline
If you work out regularly, you may be doing a good amount of calisthenics already. However, if you're new to working out and are hesitant to buy equipment or sign up for a gym membership, calisthenics is a great way to get started on the road to your fitness goals. These exercises are accessible to everyone, no matter your physical or financial limitations, and can be adapted to meet your current fitness level.
Are you interested in supporting your exercise efforts with the right nutrients, vitamins, and minerals? If so, contact us at Best in Nature to learn more about high-quality products that will help you achieve your goals.
[Related: Exercise and the Brain]
This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.
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