calisthenics

Get in Shape Fast with These Beginner-Friendly Calisthenics Workouts!

If you’re new to fitness or looking to switch up your routine, calisthenics workouts are an excellent way to get in shape quickly. Calisthenics exercises use your body weight to build strength, flexibility, and endurance. Plus, they can be done anywhere, at any time, without the need for equipment or a gym membership. In this article, we’ll discuss some beginner-friendly calisthenics workouts to help you get started.

  1. Bodyweight Circuit Training

Circuit training involves performing a series of exercises back-to-back with little to no rest in between. Bodyweight circuit training is an excellent way to challenge your entire body while improving your cardiovascular fitness. Here’s an example of a simple bodyweight circuit you can try:

  • 10 squats
  • 10 push-ups
  • 10 lunges (each leg)
  • 10 mountain climbers (each leg)
  • 10 jumping jacks

Complete as many rounds of this circuit as you can in 20-30 minutes, resting only when necessary.

  1. Tabata Training

Tabata training involves performing high-intensity exercises for 20 seconds, followed by 10 seconds of rest, for a total of four minutes. It’s an effective way to boost your metabolism and burn fat quickly. Here’s an example of a Tabata workout:

  • Jumping jacks
  • Burpees
  • High knees
  • Mountain climbers

Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Complete four rounds of this circuit for a total of four minutes.

  1. EMOM (Every Minute on the Minute) Training

EMOM training involves performing a set number of exercises at the start of every minute, resting for the remaining time. This workout can be adjusted to your fitness level by adjusting the number of reps or exercises. Here’s an example of an EMOM workout:

  • Minute 1: 10 push-ups
  • Minute 2: 15 squats
  • Minute 3: 20 lunges (10 per leg)
  • Minute 4: Rest

Repeat this circuit for a total of 20 minutes, performing the specified exercises at the start of every minute.

  1. AMRAP (As Many Rounds as Possible) Training

AMRAP training involves performing a series of exercises for a set amount of time and completing as many rounds as possible. Here’s an example of an AMRAP workout:

  • 10 push-ups
  • 15 squats
  • 20 lunges (10 per leg)
  • 25 jumping jacks

Perform this circuit for 10 minutes, completing as many rounds as possible within that time frame.

In conclusion, calisthenics workouts are a great way to get in shape quickly, no matter your fitness level. Start with these beginner-friendly workouts and adjust them as necessary to meet your needs. Remember to warm up before each workout and cool down/stretch afterwards to prevent injury