Calisthenics are body weight exercises that have been used for thousands of years to help get people in shape. They are a viable option for people who want to lose weight, but are unable to go to a fitness center. Because calisthenics use no equipment, they can be done anywhere at no cost.
Calisthenics Basics
Calisthenics have been a key component of fitness in athletics, military and law enforcement as well as daily fitness for home workouts without equipment, according to Stew Smith of Military Fitness Center. Exercises commonly used in calisthenics include pushups, pullups, squats, lunges, dips and various abdominal exercises such as leg lifts and planks. More advanced exercises that are high-intensity or high-impact include squat jumps, burpees, mountain climbers, running high knees and jumping jacks.
Weight Loss
Boot camp style workouts have become popular for their use of calisthenics such as pushups, squats thrusts, kicks and punches to help people lose weight. The average exerciser burns approximately 9.8 calories per minute during a typical boot-camp workout, which equals nearly 400 calories during a 40-minute boot-camp workout, according to the American Council on Exercise. Boot camp workouts are highly effective at improving muscle conditioning, aerobic endurance and promoting weight loss.
Frequency
The basic physical activity recommendations are 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week and strength training two to three times per week, according to the American College of Sports Medicine. Performing a calisthenics workout three times a week on non-consecutive days can help you achieve this recommendation. Additional aerobic exercise up to 60 minutes a day at a moderate-intensity, as well as changes to your diet may be necessary for weight loss to occur, however.
Sample Calisthenics Workout
Begin warming-up by jogging or walking briskly for 5 to 10 minutes. Perform the following exercises in sequential order with little or no rest between exercises: 50 jumping jacks, 15 pushups, 15 leg lifts, 10 squat jumps, 15 dips, 10 burpees, 10 lunges on each side, 15 mountain climbers on each side and a 30-second plank hold. Rest for 1 to 2 minutes before repeating one to three more times. Finish the workout with some light stretching.
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