5 Killer Calisthenics Workouts for Fat Loss

 

Calisthenics, often referred to as bodyweight training, provides a comprehensive and effective approach to fitness, utilizing your own bodyweight as resistance to build strength, endurance, and flexibility. It’s a versatile form of exercise that can be adapted to all fitness levels, making it an ideal choice for beginners. Here’s a detailed look at the top 10 calisthenics exercises for beginners:

 

1. Squats

 

Targets: Quads, hamstrings, glutes, and core.

How-to:

Stand with feet shoulder-width apart, toes pointing slightly outward.

Keeping your back straight and core engaged, lower your body as if sitting back in a chair.

Descend until your thighs are parallel to the ground or as low as you can comfortably go.

Push through your heels to return to a standing position.

Variations:

Beginner: Chair squats (squat down until you tap a chair with your glutes).

Intermediate: Jump squats (add an explosive jump at the top of the squat).

Advanced: Pistol squats (single-leg squats).

 

2. Lunges

 

Targets: Quads, hamstrings, glutes, and core.

How-to:

Stand with feet hip-width apart.

Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

Keep your front knee aligned with your ankle and your back knee hovering above the ground.   

Push off with your front foot to return to the starting position.

Alternate legs.

Variations:

Beginner: Stationary lunges (perform lunges without stepping forward).

Intermediate: Walking lunges (step forward with each lunge).

Advanced: Jumping lunges (add a jump between each lunge).

 

3. Push-Ups

 

Targets: Chest, shoulders, triceps, and core.

How-to:

Start in a plank position with hands shoulder-width apart, body in a straight line from head to heels.

Lower your body until your chest touches the floor, keeping your elbows close to your body.

Push back up to the starting position.   

Variations:

Beginner: Incline push-ups (perform push-ups with your hands on an elevated surface).

Intermediate: Decline push-ups (place your feet on an elevated surface).

Advanced: One-arm push-ups, diamond push-ups.

 

4. Pull-Ups

 

Targets: Back, biceps, and forearms.

How-to:

Hang from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.

Engage your core and pull yourself up until your chin clears the bar.

Lower yourself back down with control.

Variations:

Beginner: Assisted pull-ups (use resistance bands or a chair for assistance).

Intermediate: Chin-ups (use an underhand grip).

Advanced: Weighted pull-ups, one-arm pull-ups.

 

5. Dips

 

Targets: Chest, triceps, and shoulders.

How-to:

Use parallel bars or a dip station.

Support your body weight on the bars with your arms extended.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Push back up to the starting position.   

Variations:

Beginner: Bench dips (use a bench or chair for support).

Intermediate: Parallel bar dips.

Advanced: Ring dips, weighted dips.

 

6. Plank

 

Targets: Core muscles (abdominals, obliques, lower back).

How-to:

Start in a push-up position with your forearms on the ground, elbows aligned below shoulders.

Keep your body in a straight line from head to heels, engaging your core and glutes.

Hold this position for as long as possible.

Variations:

Beginner: Forearm plank.

Intermediate: High plank (on hands instead of forearms).

Advanced: Side plank, plank with leg raise.

 

7. Crunches

 

Targets: Abdominal muscles.

How-to:

Lie on your back with knees bent and feet flat on the floor.

Place your hands behind your head, supporting your neck.

Engage your core and lift your shoulders off the floor, curling your upper body towards your knees.

Lower back down with control.

Variations:

Beginner: Basic crunch.

Intermediate: Bicycle crunches, reverse crunches.

Advanced: Hanging leg raises, V-ups.

 

8. Burpees

 

Targets: Full body.

How-to:

Start in a standing position.

Squat down and place your hands on the floor in front of you.

Kick your feet back into a plank position.   

Do a push-up.

Jump your feet back to the squat position.

Jump up explosively, reaching your arms overhead.

Variations:

Beginner: Modify by removing the push-up or the jump.

Intermediate: Perform burpees with a push-up.

Advanced: Add a tuck jump or a push-up with a clap.

 

9. Mountain Climbers

 

Targets: Core, shoulders, and legs.

How-to:

Start in a plank position.

Alternate bringing one knee towards your chest, keeping your core engaged and your back straight.

Maintain a quick and controlled pace.

Variations:

Beginner: Slow and controlled mountain climbers.

Intermediate: Increase the pace.

Advanced: Cross-body mountain climbers (bring your knee towards the opposite elbow).

10. Jumping Jacks

 

Targets: Cardiovascular system and full body.

How-to:

Stand with your feet together and arms by your sides.

Jump while spreading your legs shoulder-width apart and raising your arms overhead.   

Jump back to the starting position.

Variations:

Beginner: Perform jumping jacks at a slower pace.

Intermediate: Increase the pace.

Advanced: Add a squat between each jumping jack.

Tips for Beginners

 

Start Slowly: Begin with a few repetitions of each exercise and gradually increase the number as you get stronger.

Focus on Form: Maintain proper form throughout each exercise to prevent injuries and maximize results.

Listen to Your Body: Rest when needed and don’t push yourself beyond your limits.

Consistency: Make calisthenics a regular part of your routine, aiming for at least 2-3 workouts per week.

Variety: Incorporate a variety of exercises to keep your workouts challenging and engaging.

Have Fun: Enjoy the process of learning and mastering new exercises.

By incorporating these exercises into your routine and following these tips, you can effectively level up your fitness with calisthenics. Remember to start slowly, focus on proper form, and gradually increase the difficulty as you progress. With dedication and consistency, you’ll be amazed at the transformations you can achieve with the power of bodyweight training.

5 Killer Calisthenics Workouts for Fat Loss