• Calisthenics is a bodyweight-only workout that still strengthens muscles and burns calories.
• A calisthenics workout may include exercises like squats, push-ups, and pull-ups. 
• Incorporate calisthenics into your workouts four times a week for optimal training and recovery.
• Visit Insider’s Health Reference library for more advice.

Calisthenics
is a great way to reach your fitness goals without needing to go to the gym or invest in much equipment. 

“It’s one of the easiest exercises for anyone to do at home without expensive equipment,” says Adam Rivadeneyra, MD, a sports medicine physician with Hoag Orthopedic Institute in Irvine, California. “Most exercises rely on body weight for resistance and can be performed in short intervals in any small space.” 

Here’s what you need to know about the benefits of calisthenics, with some example workouts for beginners. 

What is calisthenics?

Although you might not be familiar with the name, you’re probably already doing some calisthenics exercises.

“Calisthenics is a type of training that uses predominantly bodyweight training to improve our overall ‘functionality’ while getting us fit,” says celebrity trainer Jillian Michaels, creator of The Fitness App. 

Functional exercises are those that mimic the way we move every day, Michaels says. For example, some of the basic human functions are pushing, pulling, and jumping, and those are the types of moves you’ll do during calisthenics. 

“Exercises like push-ups, pull-ups, and squats improve everything from our strength and flexibility to our coordination, balance, and agility,” Michaels says. 

Calisthenics exercises also use your body’s own weight, with no extra weight or dumbbells required.  “Many newer workout programs like boot camps or HIIT workouts incorporate many of the classic calisthenic exercises,” Rivadeneyra says.

Benefits of calisthenics 

Calisthenics are appealing because they engage large muscle groups, which increases your calorie burn. In addition,