The Benefits of Calisthenics and Bodyweight Exercises

bodyweight exercises

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Spartans were known for their military and physical strength. Plutarch, a Greek historian, stated with proof that Spartans were trained mainly through bodyweight/calisthenics exercises and athletics, as there weren’t a lot of choices back then, and a gym was not even an option at that period.

According to the annual research of the ACSM (American College of Sports Medicine), It was proven that bodyweight training was in second place in 2017.

Why is Calisthenics Better?

As a long time sportsperson, we are a big supporter of calisthenics. We believe bodyweight exercises are a basic portion of a healthy exercise package. Nevertheless, it looks like many people have forgotten about the benefits and importance of calisthenics. Bodyweight Crossfit workouts are simple and have more flexibility than weight training.

If you’re still not including bodyweight exercise into your daily workout routine, you’re missing out.

Here are eight different reasons to include calisthenics in your workout schedule:

1. It’s Cheap 

Calisthenics is very inexpensive. There’s no need for pieces of equipment. And it does not require a gym membership. The only thing required is your own body, some vacant area, and some exercises you are about to do.

The Benefits of Calisthenics and Bodyweight Exercises 1

You can always find a nearby park with a playground where you can perform your exercises. If there isn’t any playground in your park, or if you’re simply too sluggish to go outside, you can easily get yourself a pull-up bar for 20$ or less, you can install it anywhere in your household.

Especially calisthenics for beginners is really cost-effective and does not require anything to buy or to purchase.

In other simple words, money isn’t an excuse for calisthenics!

2.Accessible Everywhere

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We all know how things like traveling, vacation, and short trips can sometimes throw us way off-course with our schedule. And when the time returns to go back to our usual working out routine, out of the blue, it’s way more hard and tough now.

A lifestyle that offers good physical shape is based on motivation and determination.

Fortunately, the convenience of Bodyweight Crossfit workouts and the fact that you can do it practically at anyplace, allows us to keep on track with the exercise timetable is pretty simply.

So if you’re planning a vacation for some time, or going on a lengthy family road trip, remember that there are zero justifications for skipping training!

3.Improves Coordination

Bodyweight Crossfit workouts require the movement of several muscles and joints at the exact time. It improves the coordination of joints with muscles. It also enhances the movement of the muscles and joints and provides flexibility as well.

These simple exercises help us with the movement of our bodies and actions that we do on a regular basis. And they do so in a comfortable, regular, and a healthy style. Hence, Bodyweight Crossfit workouts aid in improving our daily physical function. It even decreases the risk of development of arthritis and other inflammations related to joints.

4.Increases Flexibility of Muscles

Most Bodyweight Crossfit workouts require execution at a complete range of 360 degrees of motion. This unique style of calisthenics allows us to maintain an evenly developed body with the complete range of joints and muscle movement. All of these bizarre movements increase the flexibility of the body to many folds.

5. Less Risk of Injuries

This one is particularly significant for us, players of basketball.

Injuries are annoying, and it is considered the main reason for people to stop training. So it is better to avoid an injury than curing it and losing all the motivation. The odds of getting injured from bodyweight exercises are extremely low.

Also, strengthening the muscles through Bodyweight Crossfit workouts can help avoid future injuries. It makes your body tuff and resilient from small injuries. A fall from stairs is only going to hurt, and you will be fine with little or no bruising.

Calisthenics for beginners is straightforward exercises for a novice to perform and doesn’t cause any complication.

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6. Developing Muscles and Building Strength

For some bizarre reason, there is a myth in our society that says that it’s physically impossible to build muscle mass through Bodyweight Crossfit workouts.

This is totally false!

With the right sets of exercises, paired with a proper nutritious diet, you can develop muscle mass and double your strength in no time.

People who believe the myth and want an example to believe the Calisthenics community can do their research by searching people on YouTube for Bodyweight Crossfit workouts and watch some videos on the topic.

You’ll be amazed by the figure of these athletes and the things they can perform. The Bar Brothers results are the best Calisthenics YouTubers to watch.

7. Strengthens Your Essential Muscles

It’s not astonishing almost all professional athletes, and basketball players commit a huge part of their training to their main muscles. Everything starts with building the base! Calisthenics for beginners helps them build a healthy body.

The main muscles are critical for averting injuries and bruises. There are 29 core muscles of the body, including abdominal muscles and some other extending to your torso. With Bodyweight Crossfit workouts, we can use all of our core muscles and can strengthen them carefully without injuring it.

8. Eradicate Calories From the Body

Bodyweight Crossfit workouts are multipart exercises; many joints move at the same time. For that reason, when training with high masses, you can sweat out more a lot of calories because many muscles are moving together. It requires more energy, which is gained from burning calories

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How they get, that way has been a Bit of a Secret, until Now.

Take my Free book and train Your Muscles to failure is about as badass you can get.

Ready for the kind of workout?

The Benefits of Calisthenics and Bodyweight Exercises 7

Common Exercises for Beginners

After reading the benefits of calisthenics, you might be wondering as a beginner which exercise should we start our pace from? There is no need to worry about because we got you coverd.

Following are eight calisthenics for beginners that you can perform easily at home:

Workout 1

This is calisthenics for beginners. Perform six sets of each exercise;

  • 15 V-Ups
  • 10 Push-ups
  • 20 Squat jumps

Don’t take break-in during the set. Once a set is complete, you can rest for about 30 sec to a minute. Then again, hit the exercise as fast and hard you can.

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Workout 2

It’s a 16 minutes workout. You have to perform as many sets of the following exercise as you can;

  • 10 Pull-ups
  • 10 Burpees
  • 20 Kettlebell Step Ups
  • 20 Squats

It’s a tough workout, so you should warm up before hitting it.

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Workout 3

This workout is a High-intensity interval training (HIIT). Perform the exercise at the beginning of each minute and then take a 30-second break after a minute, repeat this for each exercise. Repeat this pattern five times, for 20 total minutes.

  • Minute 1: 10 Pull-ups
  • Minute 2: 10 Push-ups
  • Minute 3: 15 Situps
  • Minute 4: 20 Squats

You need to move fast during each minute to reach the goal. This exercise requires determination and motivation.

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Workout 4

This exercise uses a rep scheme called descending/ascending. On your first rep, perform 10 squat thrusts and 1 Chin up, then in your second rep. Decrease a burpee to 9 and increase your chin-ups to 2. Repeat this again and again until you are on 1 squat thrust and 10 Chin-ups.

  • squat thrust 10-9-8-7-6-5-4-3-2-1
  • Chin-ups 1-2-3-4-5-6-7-8-9-10

Because of this unique rep scheme, try to rest as little as possible between each rep.

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Workout 5

This is 10 rounds of 20 methods, in which you perform 10 exercises 20 times;

  • 20 High knees
  • 20 Squats
  • 20 Squat jumps
  • 20 Single-leg press

This workout will burn your calories in seconds and will give you a full-body workout in just 20 minutes.

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Workout 6

This is a seven-minute rep technique. In 7 minutes try to do as many reps of the following as you can;

  • 10 Single-leg press
  • 10 High knees
  • 10 Chin-ups

This is not that hard, and try to enjoy it as much as you can.

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Workout 7

Try to do as many reps of the following exercise in 20  minutes;

  • 21 Squat jumps
  • 15 Chinups
  • 9 Jumping jacks

Imagine that you are in a competition and perform as many sets as you can win that perfect look.

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Workout 8

Perform eight sets of the following exercise

  • 10 Chin-ups
  • 10 Jumping jacks
  • 10 Mountain Climber
  • 10 Squat jumps

This set is the same as having an aerobic workout, take as little breaks as possible, and enjoy every last breath of your workout.

Bodyweight Exercise


Bodyweight Crossfit workouts are one of the best ways of working out your body. There are many different ways you do it. And it offers an assortment of varying difficulty of exercises for each level, beginners to expert levels.

If you’re starting as a novice, it’s considered best to start with the relatively simple and common workout routines such as pull-ups, crunches, planks, and push-ups, and don’t overdo yourself because you don’t need any injury right of the batch.

Either way, calisthenics and Bodyweight Crossfit workouts are an excellent way of firming your body, and they offer a reliable alternative to exercise in the gym.

Everyone Knows that Navy Seals are Lean and Mean.

How they get, that way has been a Bit of a Secret, until Now.

Take my Free book and train Your Muscles to failure is about as badass you can get.

Ready for the kind of workout?

The Benefits of Calisthenics and Bodyweight Exercises 7

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