Whether you’re a fitness enthusiast or new to working out, incorporating calisthenics exercises into your routine can be a game-changer for building strength. Calisthenics, also known as bodyweight training, is a form of exercise that uses your own body weight as resistance to build muscle and increase endurance. In this article, you’ll discover five effective calisthenics exercises that will help you develop both strength and overall fitness. So get ready to take your workout to the next level and achieve your fitness goals with these powerful exercises. Let’s dive in!

1. Push-Ups

Push-ups are a classic calisthenics exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. They are a great way to improve upper body strength and endurance.

1.1 Standard Push-Ups

Standard push-ups are performed by starting in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body down until your chest is just above the ground, then push back up to the starting position. Keep your core engaged and your body in a straight line throughout the movement.

1.2 Diamond Push-Ups

Diamond push-ups, also known as close-grip push-ups, are a variation that places more emphasis on the triceps. To perform diamond push-ups, start in a high plank position and place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down while keeping your elbows close to your sides, then push back up.

1.3 Pike Push-Ups

Pike push-ups target the shoulders and are a great exercise for building upper body strength. Begin in a downward dog position with your hands slightly wider than shoulder-width apart and your hips raised towards the ceiling. Lower your head down towards the ground by bending your elbows, then push back up to the starting position.

1.4 Handstand Push-Ups

Handstand push-ups are an advanced variation that require upper body and core strength, as well as balance. Start by kicking up into a handstand position against a wall. From there, lower your body down by bending your elbows, then push back up to a fully extended position.

1.5 Clapping Push-Ups

Clapping push-ups are an explosive variation that help to develop power and plyometric strength. Begin in a standard push-up position, then lower your body down and push up explosively, using enough force to propel your hands off the ground. While in the air, quickly clap your hands together before landing softly and immediately moving into the next repetition.

2. Squats

Squats are a fundamental lower body exercise that target the muscles of the thighs, hips, and glutes. They are highly effective for building lower body strength and improving functional movement patterns.

2.1 Bodyweight Squats

Bodyweight squats are a great starting point for beginners or those new to calisthenics. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body down by bending your knees and pushing your hips back, as if sitting into an imaginary chair. Keep your chest up and your weight in your heels. Once your thighs are parallel to the ground, push through your heels to return to the starting position.

2.2 Pistol Squats

Pistol squats are an advanced variation that require single-leg strength and balance. Begin by standing on one leg with the other leg extended in front of you. Lower your body down by bending the knee of the standing leg while keeping your extended leg straight and parallel to the ground. Go as low as you can while maintaining control, then push through the heel of the standing leg to return to the starting position.

2.3 Jump Squats

Jump squats are a plyometric variation that add an explosive element to the squat exercise. Start by performing a bodyweight squat, but as you push back up, explode off the ground and jump into the air. Land softly and immediately go into the next repetition.

2.4 Sumo Squats

Sumo squats target the inner thighs, glutes, and hamstrings. Begin with your feet wider than shoulder-width apart, toes turned out at an angle. Lower your body down by bending your knees and pushing your hips back. Keep your chest up and your weight towards your heels. Once your thighs are parallel to the ground, push through your heels to return to the starting position.

2.5 Bulgarian Split Squats

Bulgarian split squats are a challenging exercise that primarily target the quads and glutes. Start by standing in a split stance with one foot positioned forward and the other foot elevated behind you on a bench or step. Lower your body down by bending the knee of the forward leg while keeping the knee of the back leg off the ground. Go as low as you can while maintaining control, then push through the heel of the forward foot to return to the starting position. Switch legs and repeat.

3. Planks

Planks are an isometric exercise that target the core muscles, including the abdominals, obliques, and lower back. They help to improve core strength, stability, and posture.

3.1 High Plank

High plank is the most basic plank variation. Start by assuming a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold this position, making sure to maintain good form and alignment.

3.2 Side Plank

Side plank is a variation that specifically targets the oblique muscles. Start by lying on one side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from head to heels. Engage your core and hold this position, then switch sides and repeat.

3.3 Forearm Plank

Forearm plank is another variation of the plank exercise that places less stress on the wrists. Start by assuming a plank position, but instead of having your hands directly under your shoulders, rest your forearms on the ground with your elbows positioned directly below your shoulders. Engage your core and hold this position, making sure to maintain good form and alignment.

3.4 Plank Jacks

Plank jacks add a dynamic element to the traditional plank exercise. Begin in a high plank position, with your hands under your shoulders and your feet together. Jump your feet out wide and then back together, similar to a jumping jack motion. Keep your core engaged and your upper body stable throughout the movement.

3.5 Plank Push-Ups

Plank push-ups combine the benefits of the plank and push-up exercises. Start in a high plank position, then lower your body down into a push-up by bending your elbows. Push back up to the starting position and repeat for the desired number of repetitions. This exercise engages the core and upper body muscles simultaneously.

4. Lunges

Lunges are a unilateral lower body exercise that target the quadriceps, hamstrings, glutes, and calves. They help to improve lower body strength, stability, and balance.

4.1 Forward Lunges

Forward lunges are the most basic lunge variation. Begin by standing tall with your feet hip-width apart. Take a step forward with your right leg, then lower your body down by bending both knees to approximately a 90-degree angle. Push through your front heel to return to the starting position, then repeat on the other leg.

4.2 Reverse Lunges

Reverse lunges target similar muscles as forward lunges but with a slightly different emphasis. Start by standing tall with your feet hip-width apart. Take a step backward with your right leg, then lower your body down by bending both knees to approximately a 90-degree angle. Push through your front heel to return to the starting position, then repeat on the other leg.

4.3 Walking Lunges

Walking lunges are a dynamic variation that involve moving forward with each repetition. Begin by standing tall with your feet together. Take a step forward with your right leg, then lower your body down by bending both knees to approximately a 90-degree angle. Push through your front heel to bring your back leg forward and into the next lunge. Continue alternating legs as you move forward.

4.4 Curtsy Lunges

Curtsy lunges target the glutes and inner thighs. Begin by standing tall with your feet hip-width apart. Take a step diagonally backward and across your body with your right leg, while bending both knees to approximately a 90-degree angle. Push through your front heel to return to the starting position and repeat on the other leg.

4.5 Jumping Lunges

Jumping lunges are a plyometric variation that adds an explosive element to the lunge exercise. Start by performing a forward lunge, but as you push back up, jump into the air and switch the position of your legs. Land softly and immediately go into the next repetition, alternating legs with each jump.

5. Pull-Ups

Pull-ups are a challenging upper body exercise that primarily target the muscles of the back and arms. They are highly effective for building upper body strength and developing a V-shaped physique.

5.1 Standard Pull-Ups

Standard pull-ups are performed on a bar or pull-up station. Hang from the bar with your hands slightly wider than shoulder-width apart and your palms facing away from you. Engage your back muscles and pull your body up until your chin clears the bar, then lower yourself back down with control.

5.2 Wide Grip Pull-Ups

Wide grip pull-ups emphasize the muscles of the upper back, particularly the lats. Perform this exercise with your hands placed wider than shoulder-width apart on the bar. Pull your body up using your back muscles, making sure to maintain good form and alignment.

5.3 Close Grip Pull-Ups

Close grip pull-ups target the muscles of the middle back, as well as the biceps. Begin by placing your hands on the bar with a grip that is closer than shoulder-width apart. Pull your body up, focusing on squeezing your shoulder blades together, then lower yourself down with control.

5.4 Chin-Ups

Chin-ups primarily target the muscles of the biceps, along with the back. Unlike pull-ups, chin-ups are performed with an underhand grip, with your palms facing towards you. Hang from the bar with your hands shoulder-width apart, then pull your body up until your chin clears the bar. Lower yourself back down with control.

5.5 L-Sit Pull-Ups

L-sit pull-ups are an advanced variation that challenges both upper body strength and core stability. Start by hanging from the bar with your hands shoulder-width apart. Engage your core and lift your legs out in front of you, forming an L shape with your body. From this position, pull your body up until your chin clears the bar, then lower yourself back down.

6. Burpees

Burpees are a full-body exercise that combine strength training with cardiovascular conditioning. They target multiple muscle groups and help to improve overall fitness and endurance.

6.1 Standard Burpees

Standard burpees begin in a standing position. From there, lower your body down into a squat position, with your hands placed on the ground in front of you. Kick your feet back, landing in a high plank position. Perform a push-up, then jump your feet back in towards your hands. Finally, explosively jump up into the air, reaching your arms overhead. Land softly and immediately go into the next repetition.

6.2 Burpee Push-Ups

Burpee push-ups add an extra challenge by incorporating a push-up into the movement. Start in a standing position, then lower your body down into a squat and place your hands on the ground. Kick your feet back to a high plank position and perform a push-up, then jump your feet back in towards your hands. Explosively jump up into the air, reaching your arms overhead. Repeat for the desired number of repetitions.

6.3 Tuck Jump Burpees

Tuck jump burpees add a plyometric element to the burpee exercise, further increasing the intensity. Begin in a standing position, then lower your body down into a squat and place your hands on the ground. Kick your feet back to a high plank position and perform a push-up, then jump your feet back in towards your hands. From this position, explosively jump up into the air, bringing your knees towards your chest. Land softly and immediately go into the next repetition.

6.4 Box Jump Burpees

Box jump burpees take the burpee exercise to another level by incorporating a box jump at the end of the movement. Start by performing a standard burpee, including the push-up. After explosively jumping up into the air, land softly on the ground and immediately jump onto a plyometric box or step. Step or jump back down, then go into the next repetition.

6.5 Single Leg Burpees

Single leg burpees add an increased stability and balance challenge to the burpee exercise. Begin in a standing position, then lift one leg off the ground. Lower your body down into a squat and place your hands on the ground, kicking the same leg back into a high plank position. Perform a push-up, then jump the same leg back in towards your hands. From this position, explosively jump up into the air, reaching your arms overhead. Land softly and repeat, alternating legs for each repetition.

7. Dips

Dips are a compound exercise that primarily target the muscles of the upper body, including the chest, shoulders, and triceps. They help to improve upper body strength and stability.

7.1 Standard Dips

Standard dips are performed on parallel bars or dip bars. Begin by gripping the bars with your palms facing down and your arms straight. Lower your body down by bending your elbows, keeping them pointed back and close to your sides. Go as low as you can while maintaining control, then push through your hands to return to the starting position.

7.2 Bench Dips

Bench dips are a more accessible variation that can be performed using a bench or step. Place your hands on the edge of the bench and extend your legs out in front of you. Lower your body down by bending your elbows, keeping them pointed back and close to your sides. Go as low as you can while maintaining control, then push through your hands to return to the starting position.

7.3 Ring Dips

Ring dips add an increased instability element to the exercise, further challenging the muscles of the upper body. Start by gripping gymnastics rings with your palms facing down and your arms straight. Lower your body down by bending your elbows, keeping them pointed back and close to your sides. Go as low as you can while maintaining control, then push through your hands to return to the starting position.

7.4 L-Sit Dips

L-sit dips combine the benefits of dips with the core-strengthening benefits of an L-sit. Start by performing standard dips, but from the bottom of each dip, lift your legs out in front of you, forming an L shape with your body. Keep your core engaged and your legs lifted throughout the exercise. Push through your hands to return to the starting position.

7.5 Weighted Dips

Weighted dips are an advanced variation that involve attaching additional weight to your body. Use a dip belt or hold a dumbbell between your legs to add resistance. Perform the dips as you would with standard dips, focusing on maintaining good form and gradually increasing the weight as you become stronger.

8. Jumping Jacks

Jumping jacks are a simple yet effective exercise that gets your heart rate up and targets multiple muscle groups throughout the body. They are a great addition to a calisthenics routine for cardiovascular conditioning and overall fitness.

8.1 Basic Jumping Jacks

Basic jumping jacks involve starting in a standing position with your feet together and your arms by your sides. From there, jump both feet out wide while simultaneously raising your arms out to the sides and above your head. Jump back to the starting position and repeat for the desired number of repetitions.

8.2 Star Jumping Jacks

Star jumping jacks are similar to basic jumping jacks, but with an added explosive element. Begin in a standing position, then jump both feet out wide while raising your arms out to the sides and above your head. At the same time, jump up explosively and spread your arms and legs out wide, forming a star shape in the air. Land softly and immediately go into the next repetition.

8.3 Side-to-Side Jumping Jacks

Side-to-side jumping jacks add a lateral movement component to the exercise, targeting the inner and outer thighs. Begin in a standing position with your feet together. Jump both feet out wide to the right while simultaneously swinging your arms to the right. Jump back to the center position, then repeat the movement to the left. Continue alternating sides for the desired number of repetitions.

8.4 Plank Jacks with Jumping Jacks

Plank jacks with jumping jacks combine the benefits of the jumping jack exercise with the core-strengthening benefits of the plank exercise. Begin in a high plank position with your hands under your shoulders and your feet together. Jump both feet out wide while maintaining a plank position. Jump the feet back in towards each other, then jump both feet out wide again. From this position, perform a standard jumping jack, raising your arms out to the sides and above your head. Repeat the sequence for the desired number of repetitions.

8.5 Squat Jumping Jacks

Squat jumping jacks add a lower body strengthening element to the jumping jack exercise. Begin in a standing position with your feet together. Jump both feet out wide into a squat position while simultaneously raising your arms out to the sides and above your head. Jump back up and return to the starting position. Repeat for the desired number of repetitions, focusing on maintaining good form and control.

9. Mountain Climbers

Mountain climbers are a dynamic exercise that target the core, shoulders, and legs, while also providing a cardiovascular challenge. They help to improve core stability, coordination, and overall strength.

9.1 Standard Mountain Climbers

Standard mountain climbers begin in a high plank position with your hands under your shoulders and your body in a straight line from head to heels. From there, bend one knee and bring it towards your chest, then quickly switch and bring the other knee in. Continue alternating legs in a running motion, similar to climbing a mountain.

9.2 Cross-Body Mountain Climbers

Cross-body mountain climbers add an oblique-strengthening element to the exercise. Start in a high plank position, then bring your right knee towards your left elbow, crossing your body in a diagonal motion. Quickly switch and bring your left knee towards your right elbow. Continue alternating legs in a cross-body running motion.

9.3 Spiderman Mountain Climbers

Spiderman mountain climbers focus on the hip flexors and obliques. Begin in a high plank position, then bring your right knee towards your right elbow, attempting to make contact. Return to the starting position, then bring your left knee towards your left elbow. Continue alternating legs in a spiderman-like crawling motion.

9.4 Plank to Mountain Climbers

Plank to mountain climbers combine the benefits of planks with the dynamic movement of mountain climbers. Start in a high plank position and hold for a few seconds, engaging your core. From there, quickly transition into mountain climbers by alternating bringing your knees towards your chest in a running motion. Return to the high plank position and hold, then repeat the sequence for the desired number of repetitions.

9.5 Mountain Climbers with Push-Ups

Mountain climbers with push-ups add an upper body strengthening element to the exercise. Begin by performing mountain climbers as described in the standard variation. After a few seconds of mountain climbers, transition into a push-up by bending your elbows and lowering your body towards the ground. Push back up to the high plank position, then continue with the mountain climbers. Repeat the sequence, alternating between mountain climbers and push-ups.

10. Leg Raises

Leg raises are a challenging core exercise that primarily target the lower abs, hip flexors, and obliques. They help to improve core strength, stability, and flexibility.

10.1 Lying Leg Raises

Lying leg raises are performed on the ground or on a bench. Lie down on your back with your legs extended and your hands by your sides or under your hips for support. Lift your legs off the ground while keeping them straight, then lower them back down with control. Avoid letting your lower back lift off the ground.

10.2 Hanging Leg Raises

Hanging leg raises are performed on a pull-up bar or hanging apparatus. Hang from the bar with your arms fully extended and your legs together. Engage your core and lift your legs up towards your chest by bending at the hips. Lower them back down with control, making sure to maintain tension in the core throughout the movement.

10.3 Knee Raises

Knee raises are a regression of the hanging leg raise exercise. Hang from the bar with your arms fully extended and your legs together. Bend your knees and lift them up towards your chest, then lower them back down with control. This variation is less challenging than the full leg raise, making it suitable for beginners or those with less core strength.

10.4 Side-Lying Leg Raises

Side-lying leg raises target the obliques and outer thighs. Lie on your side with your legs extended and stacked on top of each other. Rest your head on your bottom arm for support. Lift your top leg up towards the ceiling as high as you can, then lower it back down with control. Repeat on the other side, targeting the opposite oblique.

10.5 Flutter Kicks

Flutter kicks are a dynamic core exercise that target the lower abs and hip flexors. Lie down on your back with your legs extended and your hands by your sides or under your hips for support. Lift your legs a few inches off the ground and begin kicking them up and down in an alternating motion, similar to a fluttering motion. Keep your core engaged and your lower back pressed into the ground.