🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa033)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/fitness-exercise/calisthenics\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/fitness-exercise/calisthenics\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics","crawl_time":1772327541,"first_indexed_time":1506551865,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/fitness-exercise\/calisthenics s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"8 Calisthenics Exercises to Add to Your Routine","meta_descriptions":["Calisthenics exercises use your body weight for resistance to help build muscle, strength, and endurance. Learn more."],"attrs_boilerpipe_text":"Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination.\nCalisthenics were developed in\nancient Greece\nand became popular again in the early 19th century.\nToday, people use these exercises to warm up for strenuous sports or\nhelp build\nmuscle. Scientists are also studying using calisthenics to help treat various health conditions, from\nobesity\nto\nCOPD\n.\nCalisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands.\nHere is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition.\nPullups can help build strength in your back, arms, and shoulder muscles.\nStand facing an exercise bar.\nGrasp the bar from the top with your arms slightly more than shoulder-width apart.\nUse your shoulder muscles to pull you up, bringing your head up over the bar.\nIf you can’t perform a\npullup\n, try attaching a resistance band to the bar and putting one foot in the dangling loop.\nChin-ups\nare similar to pullups, but they target your bicep and chest muscles more.\nStand facing an exercise bar.\nGrasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.\nUse your biceps to pull you up, bringing your head up over the bar.\nDips are a great way to\nhelp build\nyour chest muscles and triceps.\nStand inside a dip bar and use your arms and shoulders to lift you off the ground.\nAfter lifting off the ground lean slightly forward.\nBend your elbows back using your triceps to move you up and down.\nIf you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle.\nThe jump squat is a great strength-building and cardiovascular exercise.\nStand with your body facing forward and your feet parallel, directly underneath your shoulders.\nMove your feet a few inches apart with your toes pointed slightly outward.\nLower yourself into the squat, lowering your hips back and down while bending your knees.\nKeep your chest upright, with your head and face forward.\nGet into as deep a squat as possible, and then explode forcefully upward into a jump.\nIt’s important to not extend your knees over your toes when you squat down, as this could\nstrain your knee joints\nand increase your risk of\nknee injury\n.\nPushups\nare a popular and effective bodyweight exercise that could help build upper body strength and stability. Some\nresearch\nalso suggests that pushup strength may be associated with a lower risk of cardiovascular disease.\nGet on your knees and place your hands underneath, but slightly outside, your shoulders.\nExtend your legs while holding your body up with your arms, getting into “plank” position.\nBe careful not to let your back sag or backside stick up into the air.\nLower your body by bending your elbows close to your body until your chest almost touches the floor.\nYour upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position.\nPause while you are in the lower position, and then push back up to the starting position quickly.\nKeep your abdomen, or core, flexed during the entire movement.\nIf you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or\nstanding up facing a wall\n.\nCrunches\ntarget your abdominal muscles.\nLay on the ground with your back flat.\nPlace your feet flat on the ground, bending your knees up at a 90-degree angle to your body.\nCross your hands behind your head and keep your head about a fist’s distance from your chest.\nKeeping your core tight, sit up until your elbows or chest touch your knees.\nFocus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.\nBurpees\nare a bodyweight exercise that works several muscles and your cardiovascular system at once.\nIn a\n2022 study\n, participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting.\nStand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.\nPush your hips back, bending your knees and lowering into a squat.\nPut your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet.\nPut your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.\nBe careful not to let your back sag or backside stick up into the air.\nJump your feet forward so they land next to your hands.\nPush your arms up over your head and jump quickly into the air.\nJump rope\nis an effective exercise for\nboosting\nheart rate, muscular endurance, balance, and muscle tone.\nGrasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.\nRotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope.\nAs you jump, keep your toes pointed down and a slight bend in your knees.\nCan you build muscle with only calisthenics?\nYes,\nresearch\nsuggests that calisthenics can be as effective as weightlifting for building muscle strength and size.\nIs 20 minutes of calisthenics enough?\nA\n2022 study\nin 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the\nCenters for Disease Control and Prevention\nand the\nAmerican Heart Association\nrecommend getting at least 150 minutes of exercise weekly to help prevent chronic disease.\nCalisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness.\nIf you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Fitness](https:\/\/www.healthline.com\/fitness)\n\n- [Exercise](https:\/\/www.healthline.com\/fitness\/exercise)\n- [Cardio](https:\/\/www.healthline.com\/fitness\/cardio)\n- [Products](https:\/\/www.healthline.com\/fitness\/products)\n- [Strength Training](https:\/\/www.healthline.com\/fitness\/strength-training)\n- [Yoga](https:\/\/www.healthline.com\/fitness\/yoga)\n- [Holistic Fitness](https:\/\/www.healthline.com\/fitness\/holistic-fitness)\n\n# 8 Calisthenics Exercises for a Basic Workout\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Erica Cirino]() —  [Updated on September 4, 2024]()\n\n- [Pullups](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#pullups)\n- [Chin-ups](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#chin-ups)\n- [Dips](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#dips)\n- [Jump squats](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#jump-squats)\n- [Pushups](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#pushups)\n- [Crunches](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#crunches)\n- [Burpees](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#burpees)\n- [Jump rope](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#jump-rope)\n- [FAQ](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#faq)\n- [Takeaway](https:\/\/www.healthline.com\/health\/fitness-exercise\/calisthenics#takeaway)\n\nCalisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination.\n\nCalisthenics were developed in [ancient Greece](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5022134\/) and became popular again in the early 19th century.\n\nToday, people use these exercises to warm up for strenuous sports or [help build](https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/) muscle. Scientists are also studying using calisthenics to help treat various health conditions, from [obesity](https:\/\/www.researchgate.net\/publication\/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) to [COPD](https:\/\/rc.rcjournal.com\/content\/61\/1\/50.short).\n\nCalisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands.\n\nHere is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition.\n\n### Listen to your body\nCalisthenics are great to do if you’re in moderate shape and looking to increase strength, power, and speed.\n\nHowever, some of these exercises are high impact exercises and may be tougher if:\n\n- you’re new to exercising\n- you have a previous injury, such as a knee injury\n- you have physical limitations\n\nIf you feel pain during an exercise, stop doing the movement. It’s important to only work within your physical limits to prevent further injury.\n\nConsider speaking with a healthcare professional before trying a new exercise program. They could help develop the best plan for you.\n\n## [10 pullups]()\n![pull-ups](https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/400x400_8_Calisthenics_Exercises_for_Beginners_Pullup.gif?w=1155&h=840)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Pullup.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\nPullups can help build strength in your back, arms, and shoulder muscles.\n\n1. Stand facing an exercise bar.\n2. Grasp the bar from the top with your arms slightly more than shoulder-width apart.\n3. Use your shoulder muscles to pull you up, bringing your head up over the bar.\n\nIf you can’t perform a [pullup](https:\/\/www.healthline.com\/health\/exercise-fitness\/benefit-of-pull-up), try attaching a resistance band to the bar and putting one foot in the dangling loop.\n\nLearn more about [how to do assisted pullups](https:\/\/www.healthline.com\/health\/assisted-pull-ups) and [how to work up to performing a pullup](https:\/\/www.healthline.com\/health\/pull-ups#working-up-to-it).\n\n## [10 chin-ups]()\n![back-handed pull-ups](https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Fitness-Exercise\/400x400_8_Calisthenics_Exercises_for_Beginners_Chinup.gif?w=1155&h=840)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Chinup.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\n[Chin-ups](https:\/\/www.healthline.com\/health\/fitness\/pull-up-vs-chin-up) are similar to pullups, but they target your bicep and chest muscles more.\n\n1. Stand facing an exercise bar.\n2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.\n3. Use your biceps to pull you up, bringing your head up over the bar.\n\n## [20 dips]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Dips.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\nDips are a great way to [help build](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9659300\/) your chest muscles and triceps.\n\n1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground.\n2. After lifting off the ground lean slightly forward.\n3. Bend your elbows back using your triceps to move you up and down.\n\nIf you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle.\n\n## [25 jump squats]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Squat_Jumps.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\nThe jump squat is a great strength-building and cardiovascular exercise.\n\n1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders.\n2. Move your feet a few inches apart with your toes pointed slightly outward.\n3. Lower yourself into the squat, lowering your hips back and down while bending your knees.\n4. Keep your chest upright, with your head and face forward.\n5. Get into as deep a squat as possible, and then explode forcefully upward into a jump.\n\nIt’s important to not extend your knees over your toes when you squat down, as this could [strain your knee joints](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10143703\/) and increase your risk of [knee injury](https:\/\/www.healthline.com\/health\/knee-pain-when-squatting).\n\n## [20 pushups]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Pushups.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\n[Pushups](https:\/\/www.healthline.com\/health\/fitness-exercise\/muscles-worked-push-ups) are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some [research](https:\/\/pubmed.ncbi.nlm.nih.gov\/30768197\/) also suggests that pushup strength may be associated with a lower risk of cardiovascular disease.\n\n1. Get on your knees and place your hands underneath, but slightly outside, your shoulders.\n2. Extend your legs while holding your body up with your arms, getting into “plank” position.\n3. Be careful not to let your back sag or backside stick up into the air.\n4. Lower your body by bending your elbows close to your body until your chest almost touches the floor.\n5. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position.\n6. Pause while you are in the lower position, and then push back up to the starting position quickly.\n7. Keep your abdomen, or core, flexed during the entire movement.\n\nIf you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or [standing up facing a wall](https:\/\/www.healthline.com\/health\/fitness-exercise\/wall-pushups).\n\nLearn more about [5 beginner-friendly pushup variations](https:\/\/www.healthline.com\/health\/push-ups-for-beginners).\n\n## [50 crunches]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400_400_8_Calisthenics_Exercises_for_Beginners_Crunches.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\n[Crunches](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-do-crunches) target your abdominal muscles.\n\n1. Lay on the ground with your back flat.\n2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.\n3. Cross your hands behind your head and keep your head about a fist’s distance from your chest.\n4. Keeping your core tight, sit up until your elbows or chest touch your knees.\n5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.\n\n## [10 burpees]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Burpees.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\n[Burpees](https:\/\/www.healthline.com\/health\/how-to-do-a-burpee) are a bodyweight exercise that works several muscles and your cardiovascular system at once.\n\nIn a [2022 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/35400227\/), participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting.\n\n1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.\n2. Push your hips back, bending your knees and lowering into a squat.\n3. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet.\n4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.\n5. Be careful not to let your back sag or backside stick up into the air.\n6. Jump your feet forward so they land next to your hands.\n7. Push your arms up over your head and jump quickly into the air.\n\n## [30 seconds of jump rope]()\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400_400_8_Calisthenics_Exercises_for_Beginners_Jump_Rope.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine \"Share on Pinterest\")\n\n[Jump rope](https:\/\/www.healthline.com\/health\/jumping-rope-to-lose-weight) is an effective exercise for [boosting](https:\/\/pubmed.ncbi.nlm.nih.gov\/37293420\/) heart rate, muscular endurance, balance, and muscle tone.\n\n1. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.\n2. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope.\n3. As you jump, keep your toes pointed down and a slight bend in your knees.\n\n## [Frequently asked questions]()\n### Can you build muscle with only calisthenics?\nYes, [research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/) suggests that calisthenics can be as effective as weightlifting for building muscle strength and size.\n\n### Is 20 minutes of calisthenics enough?\nA [2022 study](https:\/\/www.researchgate.net\/publication\/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) and the [American Heart Association](https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-infographic) recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease.\n\n## [Takeaway]()\nCalisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness.\n\nIf you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Adult activity: An overview. (2023).  \n  <https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html>\n- Basso-Vanelli RP, et al. (2016). Effects of inspiratory muscle training and calisthenics-and-breathing exercises in COPD with and without respiratory muscle weakness.  \n  <https:\/\/rc.rcjournal.com\/content\/61\/1\/50.short>\n- Hoffman J, et al. (2015). The origins of Western mind–body exercise methods.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5022134\/>\n- How much physical activity do you need? (2021).  \n  <https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-infographic>\n- Illmeier G, et al. (2023). The limitations of anterior knee displacement during different barbell squat techniques: A comprehensive review.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10143703\/>\n- Kotarsky CJ, et al. (2018). Effect of progressive calisthenic push-up training on muscle strength and thickness.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/>\n- Mayr Ojeda E, et al. (2022). Burpee interval training is associated with a more favorable affective valence and psychological response than traditional high intensity exercise.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/35400227\/>\n- McKenzie A, et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9659300\/>\n- Sakinah MH, et al. (2022). The effect of 12-week calisthenics exercise on physical fitness among obese female students.  \n  <https:\/\/www.researchgate.net\/publication\/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students>\n- Yang J, et al. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/30768197\/>\n- Zhao Q, et al. (2023). Jumping rope improves the physical fitness of preadolescents aged 10 to 12 years: A meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/37293420\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Erica Cirino]() —  [Updated on September 4, 2024]()\n\n## related stories\n- [Calisthenics vs. Weightlifting: Which One Is Best for You?](https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting?utm_source=ReadNext)\n- [How to Start Exercising: A Beginner’s Guide to Working Out](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising?utm_source=ReadNext)\n- [6 Exercises and Tips to Help You Jump Higher](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-jump-higher?utm_source=ReadNext)\n- [How to Maintain Your Functional Strength While Sheltering in Place](https:\/\/www.healthline.com\/health\/fitness-exercise\/functional-strength-training?utm_source=ReadNext)\n- [Fitness Instructor Explains How to Make Winter the Easiest Season to Exercise Consistently](https:\/\/www.healthline.com\/health\/exercise-fitness\/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext)\n\n### Read this next\n- [Calisthenics vs. Weightlifting: Which One Is Best for You?](https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting?utm_source=ReadNext)\n  \n  Medically reviewed by [Jake Tipane, CPT](https:\/\/www.healthline.com\/medical-team)\n  \n  [Weightlifting and calisthenics are both forms of strength training that yield different results. Choosing which one to do depends on your fitness…](https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/calisthenics-vs-weightlifting?utm_source=ReadNext)\n- [How to Start Exercising: A Beginner’s Guide to Working Out](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising?utm_source=ReadNext)\n  \n  Written by Arlene Semeco, MS, RD\n  \n  [Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run.](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising?utm_source=ReadNext)\n- [6 Exercises and Tips to Help You Jump Higher](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-jump-higher?utm_source=ReadNext)\n  \n  Medically reviewed by [Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS](https:\/\/www.healthline.com\/medical-team)\n  \n  [Practicing certain exercises with good form can help improve your vertical jump. We'll discuss what to do.](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-jump-higher?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-jump-higher?utm_source=ReadNext)\n- [How to Maintain Your Functional Strength While Sheltering in Place](https:\/\/www.healthline.com\/health\/fitness-exercise\/functional-strength-training?utm_source=ReadNext)\n  \n  Medically reviewed by [Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS](https:\/\/www.healthline.com\/medical-team)\n  \n  [Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent. Here’s…](https:\/\/www.healthline.com\/health\/fitness-exercise\/functional-strength-training?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/fitness-exercise\/functional-strength-training?utm_source=ReadNext)\n- [Fitness Instructor Explains How to Make Winter the Easiest Season to Exercise Consistently](https:\/\/www.healthline.com\/health\/exercise-fitness\/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext)\n  \n  Medically reviewed by [Danielle Hildreth, RN, CPT](https:\/\/www.healthline.com\/medical-team)\n  \n  [Learn how Peloton instructor Rebecca Kennedy helps make winter the easiest season to stay active and build a consistent movement routine.](https:\/\/www.healthline.com\/health\/exercise-fitness\/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/exercise-fitness\/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext)\n- [Quoted: Workout Motivation](https:\/\/www.healthline.com\/health\/workout-motivation?utm_source=ReadNext)\n  \n  [These habits, hacks, and tips may help you meet your workout goals with more discipline. Find real advice from our in-house editorial team.](https:\/\/www.healthline.com\/health\/workout-motivation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/workout-motivation?utm_source=ReadNext)\n- [The amp: We Tested the New, AI-powered Fitness Machine](https:\/\/www.healthline.com\/nutrition\/amp-fitness-machine-review?utm_source=ReadNext)\n  \n  Written by [Alice Porter-McLaughlin](https:\/\/www.healthline.com\/authors\/alice-porter-mclaughlin)\n  \n  [We tried the new, AI-powered amp fitness device. Find out what our tester thought of this smart strength-training machine.](https:\/\/www.healthline.com\/nutrition\/amp-fitness-machine-review?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/amp-fitness-machine-review?utm_source=ReadNext)\n- [A Complete Beginner’s Guide to Calisthenics](https:\/\/www.healthline.com\/health\/what-is-calisthenics?utm_source=ReadNext)\n  \n  [Calisthenics is a form of strength training that uses your body weight as resistance to help build muscle, endurance, and flexibility.](https:\/\/www.healthline.com\/health\/what-is-calisthenics?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/what-is-calisthenics?utm_source=ReadNext)\n- [Moderate Intensity Exercise: What Counts, Benefits, and More](https:\/\/www.healthline.com\/health\/fitness-exercise\/moderate-intensity-exercise?utm_source=ReadNext)\n  \n  [Moderate intensity exercise gets your heart and breathing rates up. Learn more about what activities count, benefits, and more.](https:\/\/www.healthline.com\/health\/fitness-exercise\/moderate-intensity-exercise?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/fitness-exercise\/moderate-intensity-exercise?utm_source=ReadNext)\n- [Low Intensity Exercise: What Counts, Benefits, and More](https:\/\/www.healthline.com\/health\/fitness-exercise\/low-intensity-exercise?utm_source=ReadNext)\n  \n  [Low intensity exercise encompasses activities that don't challenge you physically or get your heart rate up very much. Learn more about it.](https:\/\/www.healthline.com\/health\/fitness-exercise\/low-intensity-exercise?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/fitness-exercise\/low-intensity-exercise?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination.\n\nCalisthenics were developed in [ancient Greece](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5022134\/) and became popular again in the early 19th century.\n\nToday, people use these exercises to warm up for strenuous sports or [help build](https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/) muscle. Scientists are also studying using calisthenics to help treat various health conditions, from [obesity](https:\/\/www.researchgate.net\/publication\/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) to [COPD](https:\/\/rc.rcjournal.com\/content\/61\/1\/50.short).\n\nCalisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands.\n\nHere is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition.\n\nPullups can help build strength in your back, arms, and shoulder muscles.\n\n1. Stand facing an exercise bar.\n2. Grasp the bar from the top with your arms slightly more than shoulder-width apart.\n3. Use your shoulder muscles to pull you up, bringing your head up over the bar.\n\nIf you can’t perform a [pullup](https:\/\/www.healthline.com\/health\/exercise-fitness\/benefit-of-pull-up), try attaching a resistance band to the bar and putting one foot in the dangling loop.\n\n[Chin-ups](https:\/\/www.healthline.com\/health\/fitness\/pull-up-vs-chin-up) are similar to pullups, but they target your bicep and chest muscles more.\n\n1. Stand facing an exercise bar.\n2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip.\n3. Use your biceps to pull you up, bringing your head up over the bar.\n\nDips are a great way to [help build](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9659300\/) your chest muscles and triceps.\n\n1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground.\n2. After lifting off the ground lean slightly forward.\n3. Bend your elbows back using your triceps to move you up and down.\n\nIf you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle.\n\nThe jump squat is a great strength-building and cardiovascular exercise.\n\n1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders.\n2. Move your feet a few inches apart with your toes pointed slightly outward.\n3. Lower yourself into the squat, lowering your hips back and down while bending your knees.\n4. Keep your chest upright, with your head and face forward.\n5. Get into as deep a squat as possible, and then explode forcefully upward into a jump.\n\nIt’s important to not extend your knees over your toes when you squat down, as this could [strain your knee joints](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10143703\/) and increase your risk of [knee injury](https:\/\/www.healthline.com\/health\/knee-pain-when-squatting).\n\n[Pushups](https:\/\/www.healthline.com\/health\/fitness-exercise\/muscles-worked-push-ups) are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some [research](https:\/\/pubmed.ncbi.nlm.nih.gov\/30768197\/) also suggests that pushup strength may be associated with a lower risk of cardiovascular disease.\n\n1. Get on your knees and place your hands underneath, but slightly outside, your shoulders.\n2. Extend your legs while holding your body up with your arms, getting into “plank” position.\n3. Be careful not to let your back sag or backside stick up into the air.\n4. Lower your body by bending your elbows close to your body until your chest almost touches the floor.\n5. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position.\n6. Pause while you are in the lower position, and then push back up to the starting position quickly.\n7. Keep your abdomen, or core, flexed during the entire movement.\n\nIf you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or [standing up facing a wall](https:\/\/www.healthline.com\/health\/fitness-exercise\/wall-pushups).\n\n[Crunches](https:\/\/www.healthline.com\/health\/exercise-fitness\/how-to-do-crunches) target your abdominal muscles.\n\n1. Lay on the ground with your back flat.\n2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body.\n3. Cross your hands behind your head and keep your head about a fist’s distance from your chest.\n4. Keeping your core tight, sit up until your elbows or chest touch your knees.\n5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down.\n\n[Burpees](https:\/\/www.healthline.com\/health\/how-to-do-a-burpee) are a bodyweight exercise that works several muscles and your cardiovascular system at once.\n\nIn a [2022 study](https:\/\/pubmed.ncbi.nlm.nih.gov\/35400227\/), participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting.\n\n1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.\n2. Push your hips back, bending your knees and lowering into a squat.\n3. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet.\n4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position.\n5. Be careful not to let your back sag or backside stick up into the air.\n6. Jump your feet forward so they land next to your hands.\n7. Push your arms up over your head and jump quickly into the air.\n\n[Jump rope](https:\/\/www.healthline.com\/health\/jumping-rope-to-lose-weight) is an effective exercise for [boosting](https:\/\/pubmed.ncbi.nlm.nih.gov\/37293420\/) heart rate, muscular endurance, balance, and muscle tone.\n\n1. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body.\n2. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope.\n3. As you jump, keep your toes pointed down and a slight bend in your knees.\n\nCan you build muscle with only calisthenics?\n\nYes, [research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/) suggests that calisthenics can be as effective as weightlifting for building muscle strength and size.\n\nIs 20 minutes of calisthenics enough?\n\nA [2022 study](https:\/\/www.researchgate.net\/publication\/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the [Centers for Disease Control and Prevention](https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html) and the [American Heart Association](https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-infographic) recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease.\n\nCalisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness.\n\nIf you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.","meta_canonical":null,"ml_categories_json":"","ml_types_json":"","ml_intent_types_json":"","meta_language":"en","attrs_author":"Erica Cirino","attrs_publish_time":0,"attrs_original_publish_time":1506551865,"attrs_is_republished":0,"attrs_nr_words":"2476","attrs_boilerpipe_nr_words":"1046","body_ext_links_number":39,"body_int_links_number":140,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":184,"download_ttfb_msec":174,"download_size":107068}

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Meta Title	8 Calisthenics Exercises to Add to Your Routine
Meta Description	Calisthenics exercises use your body weight for resistance to help build muscle, strength, and endurance. Learn more.
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Boilerpipe Text	Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination. Calisthenics were developed in ancient Greece and became popular again in the early 19th century. Today, people use these exercises to warm up for strenuous sports or help build muscle. Scientists are also studying using calisthenics to help treat various health conditions, from obesity to COPD . Calisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands. Here is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition. Pullups can help build strength in your back, arms, and shoulder muscles. Stand facing an exercise bar. Grasp the bar from the top with your arms slightly more than shoulder-width apart. Use your shoulder muscles to pull you up, bringing your head up over the bar. If you can’t perform a pullup , try attaching a resistance band to the bar and putting one foot in the dangling loop. Chin-ups are similar to pullups, but they target your bicep and chest muscles more. Stand facing an exercise bar. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip. Use your biceps to pull you up, bringing your head up over the bar. Dips are a great way to help build your chest muscles and triceps. Stand inside a dip bar and use your arms and shoulders to lift you off the ground. After lifting off the ground lean slightly forward. Bend your elbows back using your triceps to move you up and down. If you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle. The jump squat is a great strength-building and cardiovascular exercise. Stand with your body facing forward and your feet parallel, directly underneath your shoulders. Move your feet a few inches apart with your toes pointed slightly outward. Lower yourself into the squat, lowering your hips back and down while bending your knees. Keep your chest upright, with your head and face forward. Get into as deep a squat as possible, and then explode forcefully upward into a jump. It’s important to not extend your knees over your toes when you squat down, as this could strain your knee joints and increase your risk of knee injury . Pushups are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some research also suggests that pushup strength may be associated with a lower risk of cardiovascular disease. Get on your knees and place your hands underneath, but slightly outside, your shoulders. Extend your legs while holding your body up with your arms, getting into “plank” position. Be careful not to let your back sag or backside stick up into the air. Lower your body by bending your elbows close to your body until your chest almost touches the floor. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position. Pause while you are in the lower position, and then push back up to the starting position quickly. Keep your abdomen, or core, flexed during the entire movement. If you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or standing up facing a wall . Crunches target your abdominal muscles. Lay on the ground with your back flat. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body. Cross your hands behind your head and keep your head about a fist’s distance from your chest. Keeping your core tight, sit up until your elbows or chest touch your knees. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down. Burpees are a bodyweight exercise that works several muscles and your cardiovascular system at once. In a 2022 study , participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides. Push your hips back, bending your knees and lowering into a squat. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position. Be careful not to let your back sag or backside stick up into the air. Jump your feet forward so they land next to your hands. Push your arms up over your head and jump quickly into the air. Jump rope is an effective exercise for boosting heart rate, muscular endurance, balance, and muscle tone. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope. As you jump, keep your toes pointed down and a slight bend in your knees. Can you build muscle with only calisthenics? Yes, research suggests that calisthenics can be as effective as weightlifting for building muscle strength and size. Is 20 minutes of calisthenics enough? A 2022 study in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the Centers for Disease Control and Prevention and the American Heart Association recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease. Calisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness. If you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.
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Subscribe [Fitness](https://www.healthline.com/fitness) - [Exercise](https://www.healthline.com/fitness/exercise) - [Cardio](https://www.healthline.com/fitness/cardio) - [Products](https://www.healthline.com/fitness/products) - [Strength Training](https://www.healthline.com/fitness/strength-training) - [Yoga](https://www.healthline.com/fitness/yoga) - [Holistic Fitness](https://www.healthline.com/fitness/holistic-fitness) # 8 Calisthenics Exercises for a Basic Workout ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Erica Cirino]() — [Updated on September 4, 2024]() - [Pullups](https://www.healthline.com/health/fitness-exercise/calisthenics#pullups) - [Chin-ups](https://www.healthline.com/health/fitness-exercise/calisthenics#chin-ups) - [Dips](https://www.healthline.com/health/fitness-exercise/calisthenics#dips) - [Jump squats](https://www.healthline.com/health/fitness-exercise/calisthenics#jump-squats) - [Pushups](https://www.healthline.com/health/fitness-exercise/calisthenics#pushups) - [Crunches](https://www.healthline.com/health/fitness-exercise/calisthenics#crunches) - [Burpees](https://www.healthline.com/health/fitness-exercise/calisthenics#burpees) - [Jump rope](https://www.healthline.com/health/fitness-exercise/calisthenics#jump-rope) - [FAQ](https://www.healthline.com/health/fitness-exercise/calisthenics#faq) - [Takeaway](https://www.healthline.com/health/fitness-exercise/calisthenics#takeaway) Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination. Calisthenics were developed in [ancient Greece](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5022134/) and became popular again in the early 19th century. Today, people use these exercises to warm up for strenuous sports or [help build](https://pubmed.ncbi.nlm.nih.gov/29466268/) muscle. Scientists are also studying using calisthenics to help treat various health conditions, from [obesity](https://www.researchgate.net/publication/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) to [COPD](https://rc.rcjournal.com/content/61/1/50.short). Calisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands. Here is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition. ### Listen to your body Calisthenics are great to do if you’re in moderate shape and looking to increase strength, power, and speed. However, some of these exercises are high impact exercises and may be tougher if: - you’re new to exercising - you have a previous injury, such as a knee injury - you have physical limitations If you feel pain during an exercise, stop doing the movement. It’s important to only work within your physical limits to prevent further injury. Consider speaking with a healthcare professional before trying a new exercise program. They could help develop the best plan for you. ## [10 pullups]() ![pull-ups](https://i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/Fitness-Exercise/400x400_8_Calisthenics_Exercises_for_Beginners_Pullup.gif?w=1155&h=840) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Pullup.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") Pullups can help build strength in your back, arms, and shoulder muscles. 1. Stand facing an exercise bar. 2. Grasp the bar from the top with your arms slightly more than shoulder-width apart. 3. Use your shoulder muscles to pull you up, bringing your head up over the bar. If you can’t perform a [pullup](https://www.healthline.com/health/exercise-fitness/benefit-of-pull-up), try attaching a resistance band to the bar and putting one foot in the dangling loop. Learn more about [how to do assisted pullups](https://www.healthline.com/health/assisted-pull-ups) and [how to work up to performing a pullup](https://www.healthline.com/health/pull-ups#working-up-to-it). ## [10 chin-ups]() ![back-handed pull-ups](https://i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/Fitness-Exercise/400x400_8_Calisthenics_Exercises_for_Beginners_Chinup.gif?w=1155&h=840) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Chinup.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") [Chin-ups](https://www.healthline.com/health/fitness/pull-up-vs-chin-up) are similar to pullups, but they target your bicep and chest muscles more. 1. Stand facing an exercise bar. 2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip. 3. Use your biceps to pull you up, bringing your head up over the bar. ## [20 dips]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Dips.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") Dips are a great way to [help build](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659300/) your chest muscles and triceps. 1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground. 2. After lifting off the ground lean slightly forward. 3. Bend your elbows back using your triceps to move you up and down. If you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle. ## [25 jump squats]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Squat_Jumps.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") The jump squat is a great strength-building and cardiovascular exercise. 1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders. 2. Move your feet a few inches apart with your toes pointed slightly outward. 3. Lower yourself into the squat, lowering your hips back and down while bending your knees. 4. Keep your chest upright, with your head and face forward. 5. Get into as deep a squat as possible, and then explode forcefully upward into a jump. It’s important to not extend your knees over your toes when you squat down, as this could [strain your knee joints](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10143703/) and increase your risk of [knee injury](https://www.healthline.com/health/knee-pain-when-squatting). ## [20 pushups]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Pushups.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") [Pushups](https://www.healthline.com/health/fitness-exercise/muscles-worked-push-ups) are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some [research](https://pubmed.ncbi.nlm.nih.gov/30768197/) also suggests that pushup strength may be associated with a lower risk of cardiovascular disease. 1. Get on your knees and place your hands underneath, but slightly outside, your shoulders. 2. Extend your legs while holding your body up with your arms, getting into “plank” position. 3. Be careful not to let your back sag or backside stick up into the air. 4. Lower your body by bending your elbows close to your body until your chest almost touches the floor. 5. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position. 6. Pause while you are in the lower position, and then push back up to the starting position quickly. 7. Keep your abdomen, or core, flexed during the entire movement. If you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or [standing up facing a wall](https://www.healthline.com/health/fitness-exercise/wall-pushups). Learn more about [5 beginner-friendly pushup variations](https://www.healthline.com/health/push-ups-for-beginners). ## [50 crunches]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400_400_8_Calisthenics_Exercises_for_Beginners_Crunches.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") [Crunches](https://www.healthline.com/health/exercise-fitness/how-to-do-crunches) target your abdominal muscles. 1. Lay on the ground with your back flat. 2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body. 3. Cross your hands behind your head and keep your head about a fist’s distance from your chest. 4. Keeping your core tight, sit up until your elbows or chest touch your knees. 5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down. ## [10 burpees]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400x400_8_Calisthenics_Exercises_for_Beginners_Burpees.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") [Burpees](https://www.healthline.com/health/how-to-do-a-burpee) are a bodyweight exercise that works several muscles and your cardiovascular system at once. In a [2022 study](https://pubmed.ncbi.nlm.nih.gov/35400227/), participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting. 1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides. 2. Push your hips back, bending your knees and lowering into a squat. 3. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet. 4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position. 5. Be careful not to let your back sag or backside stick up into the air. 6. Jump your feet forward so they land next to your hands. 7. Push your arms up over your head and jump quickly into the air. ## [30 seconds of jump rope]() [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Ffitness-exercise%2Fcalisthenics&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FFitness-Exercise%2F400_400_8_Calisthenics_Exercises_for_Beginners_Jump_Rope.gif&description=8%20Calisthenics%20Exercises%20to%20Add%20to%20Your%20Routine "Share on Pinterest") [Jump rope](https://www.healthline.com/health/jumping-rope-to-lose-weight) is an effective exercise for [boosting](https://pubmed.ncbi.nlm.nih.gov/37293420/) heart rate, muscular endurance, balance, and muscle tone. 1. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body. 2. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope. 3. As you jump, keep your toes pointed down and a slight bend in your knees. ## [Frequently asked questions]() ### Can you build muscle with only calisthenics? Yes, [research](https://pubmed.ncbi.nlm.nih.gov/29466268/) suggests that calisthenics can be as effective as weightlifting for building muscle strength and size. ### Is 20 minutes of calisthenics enough? A [2022 study](https://www.researchgate.net/publication/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the [Centers for Disease Control and Prevention](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) and the [American Heart Association](https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic) recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease. ## [Takeaway]() Calisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness. If you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Adult activity: An overview. (2023). <https://www.cdc.gov/physical-activity-basics/guidelines/adults.html> - Basso-Vanelli RP, et al. (2016). Effects of inspiratory muscle training and calisthenics-and-breathing exercises in COPD with and without respiratory muscle weakness. <https://rc.rcjournal.com/content/61/1/50.short> - Hoffman J, et al. (2015). The origins of Western mind–body exercise methods. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5022134/> - How much physical activity do you need? (2021). <https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic> - Illmeier G, et al. (2023). The limitations of anterior knee displacement during different barbell squat techniques: A comprehensive review. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10143703/> - Kotarsky CJ, et al. (2018). Effect of progressive calisthenic push-up training on muscle strength and thickness. <https://pubmed.ncbi.nlm.nih.gov/29466268/> - Mayr Ojeda E, et al. (2022). Burpee interval training is associated with a more favorable affective valence and psychological response than traditional high intensity exercise. <https://pubmed.ncbi.nlm.nih.gov/35400227/> - McKenzie A, et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659300/> - Sakinah MH, et al. (2022). The effect of 12-week calisthenics exercise on physical fitness among obese female students. <https://www.researchgate.net/publication/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students> - Yang J, et al. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. <https://pubmed.ncbi.nlm.nih.gov/30768197/> - Zhao Q, et al. (2023). Jumping rope improves the physical fitness of preadolescents aged 10 to 12 years: A meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/37293420/> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Erica Cirino]() — [Updated on September 4, 2024]() ## related stories - [Calisthenics vs. Weightlifting: Which One Is Best for You?](https://www.healthline.com/health/calisthenics-vs-weightlifting?utm_source=ReadNext) - [How to Start Exercising: A Beginner’s Guide to Working Out](https://www.healthline.com/nutrition/how-to-start-exercising?utm_source=ReadNext) - [6 Exercises and Tips to Help You Jump Higher](https://www.healthline.com/health/exercise-fitness/how-to-jump-higher?utm_source=ReadNext) - [How to Maintain Your Functional Strength While Sheltering in Place](https://www.healthline.com/health/fitness-exercise/functional-strength-training?utm_source=ReadNext) - [Fitness Instructor Explains How to Make Winter the Easiest Season to Exercise Consistently](https://www.healthline.com/health/exercise-fitness/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext) ### Read this next - [Calisthenics vs. Weightlifting: Which One Is Best for You?](https://www.healthline.com/health/calisthenics-vs-weightlifting?utm_source=ReadNext) Medically reviewed by [Jake Tipane, CPT](https://www.healthline.com/medical-team) [Weightlifting and calisthenics are both forms of strength training that yield different results. Choosing which one to do depends on your fitness…](https://www.healthline.com/health/calisthenics-vs-weightlifting?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/calisthenics-vs-weightlifting?utm_source=ReadNext) - [How to Start Exercising: A Beginner’s Guide to Working Out](https://www.healthline.com/nutrition/how-to-start-exercising?utm_source=ReadNext) Written by Arlene Semeco, MS, RD [Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run.](https://www.healthline.com/nutrition/how-to-start-exercising?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/how-to-start-exercising?utm_source=ReadNext) - [6 Exercises and Tips to Help You Jump Higher](https://www.healthline.com/health/exercise-fitness/how-to-jump-higher?utm_source=ReadNext) Medically reviewed by [Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS](https://www.healthline.com/medical-team) [Practicing certain exercises with good form can help improve your vertical jump. We'll discuss what to do.](https://www.healthline.com/health/exercise-fitness/how-to-jump-higher?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/exercise-fitness/how-to-jump-higher?utm_source=ReadNext) - [How to Maintain Your Functional Strength While Sheltering in Place](https://www.healthline.com/health/fitness-exercise/functional-strength-training?utm_source=ReadNext) Medically reviewed by [Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS](https://www.healthline.com/medical-team) [Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent. Here’s…](https://www.healthline.com/health/fitness-exercise/functional-strength-training?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/fitness-exercise/functional-strength-training?utm_source=ReadNext) - [Fitness Instructor Explains How to Make Winter the Easiest Season to Exercise Consistently](https://www.healthline.com/health/exercise-fitness/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext) Medically reviewed by [Danielle Hildreth, RN, CPT](https://www.healthline.com/medical-team) [Learn how Peloton instructor Rebecca Kennedy helps make winter the easiest season to stay active and build a consistent movement routine.](https://www.healthline.com/health/exercise-fitness/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/exercise-fitness/why-it-can-be-easier-to-build-a-movement-routine-in-the-winter?utm_source=ReadNext) - [Quoted: Workout Motivation](https://www.healthline.com/health/workout-motivation?utm_source=ReadNext) [These habits, hacks, and tips may help you meet your workout goals with more discipline. Find real advice from our in-house editorial team.](https://www.healthline.com/health/workout-motivation?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/workout-motivation?utm_source=ReadNext) - [The amp: We Tested the New, AI-powered Fitness Machine](https://www.healthline.com/nutrition/amp-fitness-machine-review?utm_source=ReadNext) Written by [Alice Porter-McLaughlin](https://www.healthline.com/authors/alice-porter-mclaughlin) [We tried the new, AI-powered amp fitness device. Find out what our tester thought of this smart strength-training machine.](https://www.healthline.com/nutrition/amp-fitness-machine-review?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/amp-fitness-machine-review?utm_source=ReadNext) - [A Complete Beginner’s Guide to Calisthenics](https://www.healthline.com/health/what-is-calisthenics?utm_source=ReadNext) [Calisthenics is a form of strength training that uses your body weight as resistance to help build muscle, endurance, and flexibility.](https://www.healthline.com/health/what-is-calisthenics?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/what-is-calisthenics?utm_source=ReadNext) - [Moderate Intensity Exercise: What Counts, Benefits, and More](https://www.healthline.com/health/fitness-exercise/moderate-intensity-exercise?utm_source=ReadNext) [Moderate intensity exercise gets your heart and breathing rates up. Learn more about what activities count, benefits, and more.](https://www.healthline.com/health/fitness-exercise/moderate-intensity-exercise?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/fitness-exercise/moderate-intensity-exercise?utm_source=ReadNext) - [Low Intensity Exercise: What Counts, Benefits, and More](https://www.healthline.com/health/fitness-exercise/low-intensity-exercise?utm_source=ReadNext) [Low intensity exercise encompasses activities that don't challenge you physically or get your heart rate up very much. Learn more about it.](https://www.healthline.com/health/fitness-exercise/low-intensity-exercise?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/fitness-exercise/low-intensity-exercise?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. 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Readable Markdown	Calisthenics are exercises that rely on body weight for resistance. They allow for the development of strength, endurance, flexibility, and coordination. Calisthenics were developed in [ancient Greece](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5022134/) and became popular again in the early 19th century. Today, people use these exercises to warm up for strenuous sports or [help build](https://pubmed.ncbi.nlm.nih.gov/29466268/) muscle. Scientists are also studying using calisthenics to help treat various health conditions, from [obesity](https://www.researchgate.net/publication/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) to [COPD](https://rc.rcjournal.com/content/61/1/50.short). Calisthenics are performed with differing levels of intensity and rhythm. Sometimes these exercises are done with light handheld tools, such as rings, bars, and wands. Here is a full-body calisthenics workout. Perform the exercise circuit three times, with a 30-second rest between each exercise set, and a 3-minute rest between each circuit repetition. Pullups can help build strength in your back, arms, and shoulder muscles. 1. Stand facing an exercise bar. 2. Grasp the bar from the top with your arms slightly more than shoulder-width apart. 3. Use your shoulder muscles to pull you up, bringing your head up over the bar. If you can’t perform a [pullup](https://www.healthline.com/health/exercise-fitness/benefit-of-pull-up), try attaching a resistance band to the bar and putting one foot in the dangling loop. [Chin-ups](https://www.healthline.com/health/fitness/pull-up-vs-chin-up) are similar to pullups, but they target your bicep and chest muscles more. 1. Stand facing an exercise bar. 2. Grasp the bar from underneath with your arms in a tight, slightly closer than shoulder-width grip. 3. Use your biceps to pull you up, bringing your head up over the bar. Dips are a great way to [help build](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659300/) your chest muscles and triceps. 1. Stand inside a dip bar and use your arms and shoulders to lift you off the ground. 2. After lifting off the ground lean slightly forward. 3. Bend your elbows back using your triceps to move you up and down. If you don’t have a dip bar, try performing dips off an exercise ball or bench. Keep your feet on the ground and knees bent at a 90-degree angle. The jump squat is a great strength-building and cardiovascular exercise. 1. Stand with your body facing forward and your feet parallel, directly underneath your shoulders. 2. Move your feet a few inches apart with your toes pointed slightly outward. 3. Lower yourself into the squat, lowering your hips back and down while bending your knees. 4. Keep your chest upright, with your head and face forward. 5. Get into as deep a squat as possible, and then explode forcefully upward into a jump. It’s important to not extend your knees over your toes when you squat down, as this could [strain your knee joints](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10143703/) and increase your risk of [knee injury](https://www.healthline.com/health/knee-pain-when-squatting). [Pushups](https://www.healthline.com/health/fitness-exercise/muscles-worked-push-ups) are a popular and effective bodyweight exercise that could help build upper body strength and stability. Some [research](https://pubmed.ncbi.nlm.nih.gov/30768197/) also suggests that pushup strength may be associated with a lower risk of cardiovascular disease. 1. Get on your knees and place your hands underneath, but slightly outside, your shoulders. 2. Extend your legs while holding your body up with your arms, getting into “plank” position. 3. Be careful not to let your back sag or backside stick up into the air. 4. Lower your body by bending your elbows close to your body until your chest almost touches the floor. 5. Your upper arms should form a 45-degree angle when the top part of your body is in the lower pushup position. 6. Pause while you are in the lower position, and then push back up to the starting position quickly. 7. Keep your abdomen, or core, flexed during the entire movement. If you can’t perform a full pushup, try a modified variation, such as doing a pushup with your knees on the ground or [standing up facing a wall](https://www.healthline.com/health/fitness-exercise/wall-pushups). [Crunches](https://www.healthline.com/health/exercise-fitness/how-to-do-crunches) target your abdominal muscles. 1. Lay on the ground with your back flat. 2. Place your feet flat on the ground, bending your knees up at a 90-degree angle to your body. 3. Cross your hands behind your head and keep your head about a fist’s distance from your chest. 4. Keeping your core tight, sit up until your elbows or chest touch your knees. 5. Focus on using your core muscles to pull you up, breathing out as you sit up and breathing in as you lie down. [Burpees](https://www.healthline.com/health/how-to-do-a-burpee) are a bodyweight exercise that works several muscles and your cardiovascular system at once. In a [2022 study](https://pubmed.ncbi.nlm.nih.gov/35400227/), participants reported more psychological benefits and exercise enjoyment with burpees than with other types of cardiovascular training, such as sprinting. 1. Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides. 2. Push your hips back, bending your knees and lowering into a squat. 3. Put your hands palm-down on the floor in front of you, a little narrower than you are keeping your feet. 4. Put your weight into your hands and jump your feet back, landing softly on the balls of your feet, your body in a straight plank position. 5. Be careful not to let your back sag or backside stick up into the air. 6. Jump your feet forward so they land next to your hands. 7. Push your arms up over your head and jump quickly into the air. [Jump rope](https://www.healthline.com/health/jumping-rope-to-lose-weight) is an effective exercise for [boosting](https://pubmed.ncbi.nlm.nih.gov/37293420/) heart rate, muscular endurance, balance, and muscle tone. 1. Grasp the jump rope handles and hold your hands roughly the same distance from the center line of your body. 2. Rotate the rope with your wrists — not your elbows or shoulders — while jumping off the ground about one to two inches into the air, clearing the rope. 3. As you jump, keep your toes pointed down and a slight bend in your knees. Can you build muscle with only calisthenics? Yes, [research](https://pubmed.ncbi.nlm.nih.gov/29466268/) suggests that calisthenics can be as effective as weightlifting for building muscle strength and size. Is 20 minutes of calisthenics enough? A [2022 study](https://www.researchgate.net/publication/365999425_The_Effect_of_12-Week_Calisthenics_Exercise_on_Physical_Fitness_among_Obese_Female_Students) in 28 females with obesity found that a weekly 20-minute calisthenic workout may have some health benefits. However, health organizations like the [Centers for Disease Control and Prevention](https://www.cdc.gov/physical-activity-basics/guidelines/adults.html) and the [American Heart Association](https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic) recommend getting at least 150 minutes of exercise weekly to help prevent chronic disease. Calisthenics use your bodyweight as a form of resistance to help build strength, stability, and cardiovascular fitness. If you’re unsure whether calisthenics are right for you, speak with a healthcare professional. They could help develop an exercise regimen to minimize your risk of injury.
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