Exercise tips: 6 ways calisthenic workouts can benefit your body and lifestyle

Calisthenics, a form of strength training that relies on bodyweight exercises, has been gaining immense popularity for its ability to build muscle, improve mobility, and increase endurance without the need for gym equipment. From simple push-ups to more complex movements like handstands, calisthenic workouts offer a versatile way to strengthen your body.

“Calisthenics is a great form of workout that uses your body weight as a resistance. It not only helps in improving strength and flexibility but gives you a better muscle mind connection which is very important in any form of workout. The best part about calisthenics is the convenience. You can perform it anywhere—at home, a park or at the gym without needing any expensive equipment,” suggests Shriyam Srivastava, an INFS-certified nutrition and fitness coach.

6 benefits of practicing calisthenics

• Improves strength and muscle tone

One of the most significant benefits of calisthenic workouts is their ability to enhance muscle strength. Unlike traditional weightlifting, where you rely on dumbbells or machines, calisthenics uses your body’s weight to create resistance. Exercises such as pull-ups, squats, and push-ups target various muscle groups, promoting muscle growth and improving overall strength. These movements require the activation of stabiliser muscles, which contributes to a more toned and defined physique over time.

Also read | Best exercises to burn belly fat, trim your waistline

• Enhances core stability and balance

Calisthenic exercises are highly effective in building core strength. Many of the movements, such as planks, leg raises, and mountain climbers, require a stable core to maintain proper form and balance. By consistently practising these exercises, your abdominal muscles strengthen, providing better support for your spine and enhancing your overall posture. As your core stabilises, you also reduce the risk of injury and improve your balance, which is essential for daily activities and sports performance.

• Increases flexibility and mobility

While many strength-training routines focus primarily on building muscle, calisthenics emphasises functional movement, which naturally enhances flexibility and mobility. Movements like lunges, squats, and burpees help to stretch and lengthen your muscles, increasing your range of motion. This can improve your ability to perform daily tasks, such as bending and reaching, with greater ease. Furthermore, better mobility helps prevent injuries, making calisthenic workouts an excellent option for people of all fitness levels.

• Boosts cardiovascular health

Calisthenics isn't just about strength; it’s also a fantastic way to get your heart pumping. High-intensity calisthenic exercises like jumping jacks, burpees, and mountain climbers serve as cardiovascular workouts. When performed in quick succession with minimal rest, these exercises elevate your heart rate, helping to improve cardiovascular endurance. Regular practice of calisthenics can lower blood pressure, improve circulation, and reduce the risk of heart disease, all while sculpting a leaner body.

• Burns fat and aids weight loss

If you're looking to shed extra pounds, calisthenic workouts can help you achieve that goal. The full-body movements involved in calisthenics engage multiple muscle groups, increasing the number of calories burned during each session. High-intensity exercises, especially when combined in circuit formats, enhance your metabolic rate even after you’ve finished working out. This process, known as the "afterburn effect," ensures you continue burning calories long after your workout is over, promoting fat loss and aiding weight management.

Also read | Best exercises for morning: Boost metabolism with this 10-minute daily fitness routine

• No equipment needed

One of the most appealing aspects of calisthenics is its accessibility. Unlike many other forms of exercise, calisthenics doesn’t require expensive gym memberships or specialised equipment. All you need is your body and a little bit of space. Whether you're at home, in a park, or travelling, you can perform calisthenic workouts anytime and anywhere. This makes it a highly convenient option for individuals who want to stay fit without the hassle of a traditional gym setup.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.