The 2-Minute Calisthenics Workouts You’ve Got to Try

Workout trends may come and go, but High-Intensity Interval Training (HIIT) has proven its staying power in the fitness world. Renowned for delivering maximum results in minimal time, HIIT continues to be a top choice for those seeking an efficient and effective workout regimen.

Whether PE was your favorite subject or worst nightmare, you surely remember slogging through gym classes full of jumping jacks, push-ups, chin-ups and crunches. The Presidential Fitness Test may be a thing of your past, but that doesn’t mean these exercises — also known as calisthenics — should be relegated to the area of your brain reserved for algebra. Calisthenics, simply defined as physical exercises done using mostly your bodyweight, have serious health benefits. In fact, new research shows that they may beat standing or walking as the best way to break up long periods of sitting during your day.

RELATED: Why Standing Desks Might Improve Concentration

Researchers at the University of Essex had 20 healthy participants interrupt 30 minutes of sitting by either standing, walking on a treadmill at 2.5 mph or doing a set of calisthenics (including squats and lunges), for two minutes. Overall, they found that calisthenics were most effective at both raising participants’ heart rates and burning calories. That’s right, according to researchers, doing a mini workout at your desk could improve your cardiovascular health and maybe even help you lose a few pounds (as long as your desk snacks don’t include candy).

The results aren’t surprising, says Cari Shoemate, co-creator of Bombshell Bootcamp in Houston. “Calisthenics exercises elevate your heart rate and usually work multiple muscle groups. Some of them also include a stretching element — so you get the benefit of strength training and a dynamic stretch in one move.”

RELATED: Is It Better to Do Cardio or Strength Training First?

Next time you’re feeling cramped at your desk, take a walk or head somewhere quiet and bust out this simple two-minute routine devised by Shoemate. If jumping jacks aren’t your thing (or will cause too much of a scene), simply step side to side while moving your arms overhead.

2-Minute Calisthenics Workout

Can’t complete a regular push-up? Plant your hands on the side of your desk, or on a wall to make the movement easier. Bend your arms until they’re at a 90-degree angle, bringing your upper body close to the wall or desk. Return to starting position.

15-Minute Calisthenics HIIT Workout

If you’d rather save your squats and push-ups for the gym, you’ll get a great full-body workout from these simple exercises. According to Michele Olson, PhD, a principal researcher at the Auburn University at Montgomery Kinesiology Laboratory, calisthenics are the perfect exercises for high-intensity interval training and Tabata workouts, too. “When doing these types of workouts you want to recruit as many muscles as possible. That’s what helps raise the intensity,” she says. Calisthenics are a full-body challenge — so break out your best high-knees.

Exercise How-tos:

High-Knees
How to: Start in standing position, feet hip-width distance apart (a). Begin jogging in place, lifting your knees to waist-level (b). Continue lifting knees, pumping your arms as you go or tapping your knees with your hands.

Squats
How to: Start in standing position, feet hip-width distance apart (a). Shifting your weight into your heels, lower your buttocks like you are sitting in a chair, keeping your knees in line with your toes (b). Engage your glutes to return to standing.

Burpees
How to: Start in a standing position (a). Raising your arms, jump into the air (b). Upon landing, get into a push-up position and lower your body to the ground (c). Return to standing, repeat.

Crap Dips
How to: Get in reverse tabletop position, arms planted on the floor with your fingers facing your toes and feet planted on the ground (a). Bending your elbows, lower your glutes towards the floor (b). Push back up into tabletop. Repeat four times (c). After the fourth rep, remain in tabletop, release right hand and reach it to touch your left foot. Repeat on opposite side. 

Modified Pull-Ups
How to: Modify your pull-ups using an assisted pull-up machine or band (a). Choke your band around the pull-up bar, inserting one foot into the hanging end of the band (b). Use the band to help ease the resistance as you pull yourself up to the bar.

Calf Raises
How to: Stand, holding a dumbbell in each hand (optional) (a). Slowly rise up into your toes, squeezing through your calf muscles (b). Return to starting position, repeat.

Forearm Plank
How to: Get in a plank position, either with your arms fully extended (push-up position), or resting on your elbows (a). Hold plank, keeping abs engaged, while slowly lifting alternating legs a few inches off the ground.

Sit-Ups
How to: Lay on the ground, feet planted on the floor, knees bent, hands behind head (a). Engaging your abs, lift your shoulder blades off the floor (b). With control, lower back down to the ground.

Calisthenics are workouts that utilize your own body weight as resistance to develop strength, endurance, flexibility, and coordination. Rooted in ancient Greek practices and revitalized in the 19th century, calisthenics have stood the test of time. Today, they’re not only used for warming up before intense activities or building muscle but are also being explored as therapeutic exercises for conditions like obesity and chronic obstructive pulmonary disease (COPD).

Calisthenic exercises vary in intensity and rhythm and can sometimes incorporate simple equipment like rings, bars, or wands. Below is a comprehensive full-body calisthenics routine designed to enhance your overall fitness. Repeat the exercise circuit three times, resting for 30 seconds between exercises and taking a 3-minute break between each full circuit.

Listen to Your Body

While calisthenics are excellent for boosting strength, power, and speed, some exercises may be high-impact and could pose challenges if you:

• Are new to exercising
• Have prior injuries (e.g., knee issues)
• Have physical limitations

If you experience pain during any exercise, stop immediately. It’s crucial to work within your limits to prevent injuries. Consult a healthcare professional before starting any new exercise program to tailor a plan that suits your needs.

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Full-Body Calisthenics Workout

1. Pull-Ups (10 reps)

Targets back, arms, and shoulders.

• Stand beneath a pull-up bar.
• Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Engage your back and shoulder muscles to lift your body until your chin is above the bar.
• Lower yourself down with control.

Modification: Use a resistance band for assistance by looping it over the bar and placing one foot in the band if a full pull-up is challenging.

2. Chin-Ups (10 reps)

Focuses on biceps and chest muscles.

• Grasp the bar with an underhand grip, hands closer than shoulder-width apart.
• Pull yourself up until your chin clears the bar.
• Lower yourself slowly.

3. Dips (20 reps)

Strengthens chest and triceps.

• Position yourself between parallel bars.
• Lift your body with straight arms, supporting your weight.
• Lean slightly forward.
• Bend your elbows to lower your body, then push back up.

Alternative: Perform bench dips using a sturdy chair or bench, keeping your feet on the ground and knees bent.

4. Jump Squats (25 reps)

Enhances leg strength and cardiovascular fitness.

• Stand with feet shoulder-width apart, toes slightly outward.
• Lower into a squat, keeping your back straight and chest up.
• Explosively jump upward, extending your legs fully.
• Land softly and immediately proceed to the next rep.

Tip: Ensure knees do not extend past toes to protect your joints.

5. Push-Ups (20 reps)

Builds upper body strength and core stability.

• Start in a high plank position with hands under shoulders.
• Keep your body in a straight line from head to heels.
• Lower your body by bending elbows close to your sides.
• Push back up to the starting position.

Modification: Perform push-ups on your knees or against a wall if needed.

6. Crunches (50 reps)

Targets abdominal muscles.

• Lie on your back with knees bent and feet flat.
• Place hands behind your head without pulling on your neck.
• Lift your shoulders toward your knees using your core.
• Lower back down with control.

7. Burpees (10 reps)

A full-body exercise that boosts strength and endurance.

• Stand with feet shoulder-width apart.
• Squat down and place hands on the floor.
• Kick feet back into a plank position.
• Perform a push-up.
• Jump feet back toward hands.
• Explosively jump into the air with arms overhead.

8. Jump Rope (30 seconds)

Improves cardiovascular health and coordination.

• Hold rope handles at hip level.
• Swing the rope overhead and jump as it passes under your feet.
• Keep jumps low and land softly.

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Frequently Asked Questions

Can you build muscle with only calisthenics?

Absolutely. Calisthenics can effectively build muscle strength and size. Consistency and progressively challenging your muscles are key.

Is 20 minutes of calisthenics enough?

A 20-minute session can provide health benefits, especially if done regularly. However, for optimal health, aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health organizations.

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Calisthenics vs. Weightlifting: Choosing the Right Path for You

Strength training enhances muscle strength and size by working against resistance. While weightlifting is a common method involving external weights, calisthenics uses body weight for resistance. Both have unique advantages, and your choice depends on your fitness goals.

Benefits of Calisthenics

• Convenience and Cost-Effective: No equipment needed; can be done anywhere.
• Compound Movements: Engages multiple muscle groups, improving overall fitness.
• Calorie Burning: High movement exercises burn more calories, aiding in weight loss.

Benefits of Weightlifting

• Targeted Muscle Growth: Isolate and strengthen specific muscle groups.
• Easy Progression: Incrementally increase weights for continuous muscle development.
• Structured Training: Simplifies tracking progress and planning workouts.

Which is Better for Building Strength?

Weightlifting typically offers more straightforward progression for building strength due to adjustable weights. However, calisthenics can also build significant strength through complex, bodyweight movements.

Which is Better for Burning Calories?

Calisthenics often burns more calories because of its dynamic, full-body movements, making it effective for weight loss and improving cardiovascular health.

Combining Both Methods

Integrating both calisthenics and weightlifting can provide a balanced approach:

• Alternate Workouts: Switch between calisthenics and weightlifting on different days.
• Mixed Sessions: Incorporate exercises from both disciplines in one workout.

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Key Takeaways

• Calisthenics: Ideal for improving overall fitness, flexibility, and burning calories. Great for achieving a lean, toned physique without equipment.
• Weightlifting: Best for building muscle mass and targeting specific muscle groups with adjustable resistance.

Ultimately, the best approach is the one that aligns with your personal fitness goals and preferences. Combining both methods can offer a comprehensive fitness routine that maximizes the benefits of each.

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Remember: Before starting any new exercise program, especially if you have health concerns or conditions, consult with a healthcare professional or a certified fitness trainer to ensure the exercises are appropriate for you.

Workout trends may come and go, but High-Intensity Interval Training (HIIT) has proven its staying power in the fitness world. Renowned for delivering maximum results in minimal time, HIIT continues to be a top choice for those seeking an efficient and effective workout regimen.