This 30-minute calisthenics workout is all you need to tone and strengthen your entire body and shed off the excess body fat.
Losing weight might seem like an uphill battle. Not only does the process require intense effort and power of will, but it also requires a sound strategy, backed by good science.
Unfortunately, nowadays, the internet is flooded with snake oil salesman promising quick results with one easy diet or training regimes.
But guess what? Most of these will work.
The reality is that in order to lose weight you must reduce caloric intake and increase calories burnt. It’s as simple as that. This takes time and effort, there is no shortcut.
With that in mind, in our opinion, the best way to increase calories burnt with the minimum effort is through a bodyweight workout, also known as calisthenics workout.
Why Calisthenics Workout?
Because this type of workout can be done anywhere and by anyone. You don’t need a fancy gym subscription, expensive gear, no need to commute and change clothes. You just need to get up from your chair and exercise.
For that reason, calisthenics courses that can be done at home are highly recommended. However, if you don’t want to or can’t invest in such a program, we’ve devised an easy calisthenics workout for you.
So here is our 30-minute beginner-friendly bodyweight calisthenics workout for weight loss.
30-Minute Calisthenics Workout
Warming up is essential for a good workout. It also greatly reduces the risk of injuries, so make sure that you are thorough when warming up.
1. Rope Jump To Warm Up
Start your work out by jumping rope for at least 3 minutes. Ideally, you’ll go up to 5 minutes. Feel free to take a break every 45-60 seconds.
This will get your heart started and the blood flowing. If you like it, you can go up to 10 minutes as it is also a great way to burn fat.
Now that you’re all warmed up, it is time to start working on the upper body.
Push-ups are the quintessential bodyweight exercise. If you struggle at first doing normal push-ups, try doing knee assisted push-ups.
Instead of being in a normal push up position, where your feet and hands are the only points of contact with the floor, get on your knees and hands.
Try to do at least 3 sets of 8 repetitions, once you can do 3 sets of 12 repetitions easily, move on to harder variations, such as the diamond push-up, or feet elevated push-ups.
Another great bodyweight exercise is the plank.
This exercise consists of holding a push-up position for as long as you can, without moving.
Static exercises can actually burn more calories than exercises involving movement and are great for toning muscles.
Do at least 3 sets of 30 seconds. Ideally, you’ll be aiming for 60 seconds.
4. Leg Raises
Grab a yoga mag and lay down belly up. Now, keeping your back and waist in contact with the floor, raise your legs as close to 90 degrees as possible.
Congratulations- you just did a leg raise. Now, do at least 10 of these, 3 times.
We now move on to the final part of the calisthenics workout. We’ll be doing 2 quick exercises for the lower body.
Squats are to the lower body what push-ups are to the upper body. You must absolutely master this exercise in order to become a complete athlete.
If you’re not familiar with squats yet, simply stand up, open your legs to about shoulder distance, and bend your legs as low as you can whilst keeping your back straight.
Ideally, you’ll be holding on to some weight to add difficulty, but if you’re a complete beginner, practice doing the exercise without any weight to avoid injuries.
Again, you’ll be aiming at 3 sets of maximum repetitions.
Lunges are the second most popular leg exercise and for good reason. The compound movement works on the entire lower body, up to the gluteus.
To do this exercise, simply bring one leg forward, about 3 feet, and kneel. Get yourself to an upright position and bring the other leg to the front, repeating the movement.
Do this at least 10 times per leg, preferably whilst holding some weight, as much as you’re comfortable holding. Aim for 3 to 4 sets.
This calisthenics workout shouldn’t take more than 30 minutes to complete.
According to becomeapersonaltrainer.org, this workout involves all major muscle groups and burns a high amount of calories without leaving you over-trained and fatigued.
You should aim to do this workout 3 to 4 times a week. Couple this with a healthier diet and the results will come shortly. Good luck with your weight loss journey!
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.