With most people trying to balance a hectic work schedule with their personal lives, they are left with hardly any time to hit the gym or have a dedicated exercise routine. So, it's important to have workout options, where you can train anywhere, anytime, with little or no fitness equipment. And that's where a traditional calisthenics workout comes handy.
Defined as gymnastic exercises necessary for achieving the grace of movement and physical fitness, this workout is a set of exercises that make use of the body's own weight for shaping and sculpting it. This means, instead of using heavy-weight gym equipment like treadmills and cross trainers or exercising with kettlebells, bench presses and dumbells, one uses their body weight to build core strength, lose weight, boost stamina and increase flexibility with movements such as bending, jumping, swinging, twisting or kicking.
According to studies, vigorous calisthenics burns more calories than many common cardio workouts. This is due to a greater amount of muscle engagement that is required for these exercises.
Some of the common exercises in this training include lunges, jumping jacks, squat jumps, sit-ups, crunches, push-ups, pull-ups, chin-ups, squats, calf raises, dips, hyperextensions, leg raises and planks.
Why you should try this workout
It reduces the risk of injury: Since there is no heavy gym equipment involved, there are lesser chances of you getting injured.
Helps build muscle mass: Though this workout is not the first option for hardcore bodybuilders, it can build a reasonable amount of muscle mass, and maintain it, especially in a beginner looking for moderate muscle growth. An added benefit is that calisthenics accomplishes this muscle growth without the tearing and trauma that weight training can inflict.
Improves coordination: Apart from improving your strength, the workout also helps with coordination. Without the cooperation of different body parts and the proper order and rhythm of movements, you wouldn't be able to perform a single rep of burpees, jump rope, or pull-up on the bar.
Boosts endurance: One of the most beneficial effects of calisthenics is increased endurance, as it requires you to do as many repetitions of an exercise as possible. When performed evenly with all muscle groups, the result is increased endurance in every part of the body, including the cardiovascular system.