Full body workouts are some of the most effective methods for getting into shape without having to invest in workout equipment or a gym membership. One of the most popular full body workouts that were the rage in the 1980s is calisthenics. It’s a type of full body workout used in gymnastics to help strengthen the core and build muscles.
The workout style may seem confusing to beginners, as there are plenty of ways one can go wrong. However, we believe that with some guidance on how to start calisthenics, you can quickly begin your journey.
Of course, if you want a more advanced guide, you can jump straight here.
Now, back to our scheduled program.
Why Choose Calisthenics Over Other Sports?
When it comes to full body workouts, there are plenty of other options such as aerobics and weight lifting, but not all of them promise the same results.
Calisthenics focuses on targeting muscle groups while also building strength and endurance. Aerobics focus on stamina and cardio, while weight lifting mainly focuses on strength. While these can be useful for your overall health, they won’t give you the same results that calisthenics does.
So, what is calisthenics? It’s a type of bodyweight training that uses your own bodyweight as a method to perform specific exercises.
These include strength training, endurance building, and the ability to become more flexible. It will help you learn how to control your body better and gives you more effective results than most other workouts.
How to Start Calisthenics
Learning how to begin your calisthenics journey can be a bit time consuming because you’ll need to learn the basics of how each workout works. To start your journey, we highly suggest you check out some beginner calisthenics videos, as they can help you learn how to align your body for each workout properly.
The next step is usually designing or following a specific workout guide. If you’re choosing to create a custom workout, then think of exercises that use pushing or pulling ranges of movement. This includes your primary push and pull-ups, squats, sit-ups, and more.
As long as you’re using your body against gravity, it’s considered a calisthenics move. You’ll want to practice perfecting the movements, so they become controlled and fluid, as this will help you build muscle. The repeated contracting and releasing of muscles enable you to make micro tears in your muscle membrane, which in the long run helps you build more muscles.
While you may be tempted to tailor your own workout, a planned beginner workout may be the way to go. It’s a good idea to get a feel for the different types of workouts and positions that a beginner may be more comfortable performing. Plus, you’ll get a balanced workout for both your upper and lower body.
We’ve set up a few beginner workouts that you can try every other day. Each set should be completed four times, and each rep should be done up to fifteen times:
- Tricep Dips
Each one of these workouts targets a different muscle group in your body. By having a well-rounded workout, you’ll be able to build muscle effectively.
The push-ups focus on your upper body, and the squats concentrate on your lower body and glutes. On the other hand, the triceps dips help your arms while the lunges work your quads and hamstrings. After that, the chin-ups focus on your biceps and lats, while the sit-ups focus on your core.
By rotating each workout, you’ll have enough energy to complete the exercises without tiring out. If you’re designing your own workout, consider switching from your upper body to lower body and vice-versa. This will help you have enough stamina to complete your exercises and put enough energy into each rep so that you aren’t messing up your form.
Calisthenics for Fat Loss
While calisthenics is usually used to help strengthen your muscles, it can also be used to shred off fat from your body. By catering and altering your workout so that it involves more cardiovascular motions, you can adjust your workout to your liking.
To do so, focus on building a calisthenics workout where you bring your heart rate up. For example, in regular calisthenics, you may do a regular push up slowly to help build your strength and endurance. However, with cardio calisthenics, you will do short burns of push-ups very quickly to help bring your heart rate up and get into the fat burning mode.
Tips for Beginning Calisthenics
With any sport or activity, the first thing you have to do is learn proper form and the basics. Watch some tutorials on how to properly perform push-ups, squats, lunges, and more, as these will help you build muscle. Plus, proper form can help guarantee that you won’t injure yourself.
If you’re already struggling with these basic workouts, then you should look into modified forms before you progress any further. Modified workouts are similar to the standard workout, but are easier on the joints. If you’re overweight, suffer from illnesses, or find it hard to perform each exercise in proper form, the modification is definitely the way to go.
As you continue to workout, you may find that the above exercises become too easy for you, and there will be a halt in progress. Don’t panic, as this isn’t a bad thing.
In fact, that means you’ve made enough progress in moving from beginner to intermediate calisthenics. If that’s the case, then modify your new workout routine to reflect your level.
If you feel that you are more advanced, a more advanced guide might be of help, so go here to see if a more advanced version is better suited for you.
Calisthenics for beginners may seem intimidating at first, but with patience and practice, one can easily pick up the sport. It’s beneficial in so many ways, as you can improve endurance and stamina, as well as build muscle while also losing fat. It’s ideal for those who want to save on gym or trainer fees, as all you will need is your own bodyweight.
Hopefully, our guide helped you learn how to start calisthenics and taught you the basics. If you’re still struggling, we suggest you check out some video tutorials to help you learn calisthenics basics.