What Are Calisthenic Workouts and Weight-Free Exercises

Jeff Baldelli
Written by
Last update:

Calisthenics vs. Street Workout

The main difference between calisthenics and in strength training is that calisthenics exercises do not require the use of weights and equipment. The main focus is on bodyweight, and the exercises are done from the floor, where most of the muscles are located, as opposed to being seated or standing. To gain strength, you need to develop the strength of your muscles, which is what calisthenics is all about.

Likewise, street workout is centered on calisthenics. This workout style is composed of exercises without weight, just your body. These are commonly used in the streets, when two people want to see who can throw who, for example, or want to show off their physical skills.

The main goal of street workout is to become fit and strong, so you are able to protect your loved ones. The aim of street workout is to develop a stronger mind and a stronger body — in a way the body can become like a weapon.

These workouts are designed to get your heart pumping. You will most likely end up drenched in sweat, which will burn calories and improve your health. T

They are designed to be difficult, and they are just what you need if you are struggling to get in shape. It is not just physical work but gives you a mental workout.

Calisthenics Workouts

It sounds amazing to say that you can build muscle, lose weight and become stronger without weights. Well, you can with calisthenics.

But What Are Calisthenic Workouts and Weight-Free Exercises?

A calisthenics workout is also known as bodyweight training. It is a type of physical exercise that uses your bodyweight to build muscle and burn fat. Instead of using weight training equipment like machines, dumbbells and weight plates, you will be using your own bodyweight to build strength.

How Do They Help Me?

It helps you if you are on a budget as you don’t need any equipment.

This can help you gain muscle, lose fat, and be flexible all at the same time.

It can also help you boost your self-confidence as it can give you a more defined body and toned muscles.

Since you don’t need to use any equipment, it can be convenient to do.

It can help improve your cardio.

It is also good for you as you can do it anywhere, including the comfort of your own home.

What Is It Made Of?

There are many different calisthenics exercises.

You can use your own bodyweight as resistance.

Chest exercises

Here are some great exercises to improve your chest.

Bench Press

The bench press is the most popular chest exercise, which works by lying face-up on a bench with feet planted on the floor, using a barbell to push the weight above your chest with your arms straight. The barbell should make contact with your chest below your pecs, which can protect you from injury.


Push-ups are an excellent static exercise that works all of the chest muscles. Use your own feet, knees or hands to provide support while maintaining a straight line from the head to the pelvis. Keep your elbows close to your body while moving your arms away from the body at shoulder level. As your chest hits the floor, slowly push back up to the starting position.

Decline Bench

Place your feet on a bench and lie face-up on a table or another stable platform. The bench should allow for proper dipping position without tilting.

Raise your own body weight toward your chest by bending the arms at the elbows until your elbows are at full extension. Keep your body at the same angle the entire time.

Lower your torso to the bench and increase the angle by returning to the starting position. Repeat as necessary.

Back exercises

If the goal is to strengthen the back and develop defined shoulder muscles, there are a few methods to follow. Some of these techniques can have an impact even after you stop exercising, as they challenge your posture as well. Here are a few methods that you can use to do calisthenic workouts.

The most popular “type” of calisthenics back exercises is bent-over rows. This skill consists of lifting weight up with the force of your back muscles. This type of exercise should be balanced with either the bicep curls or the shoulder press.

The dumbbell pullovers are the second exercise you can use. It is designed to develop the muscles of the upper back. You can also use the resistance band to add resistance to this exercise.

The straight-arm pulldowns are designed to strengthen your lower back. This exercise can involve either the resistance band or a machine. Performing these types of exercises on a regular basis can keep your lower back strong and flexible.

Thighs exercises

Exercises For Your Thighs Can Have Many Variations, Depending On Your Fitness Level And Injury Status.

For Beginners, Runners, elderly and people with some injuries:

The best exercise for your thighs is the squat.

You can do this exercise either:

  • Full Squat
  • Partial Squat
  • Step In Squat
  • Front Squat
  • Clean Squat
  • Deep Squat

Partial Squat is one of the best options for beginners.

Stand with your back towards a wall. You need to locate the wall. This way, after you start the exercise you can get your back on the wall. To start, lean back with your weight on your heels then bend your knees until your thighs are parallel to the floor.

Hold for a few seconds and come back straight.

You can strengthen your thighs and lower back muscles by doing this exercise frequently.

Step in squat is also good for you.

Stand with your feet slightly wider than hip width. Then move your right foot forward and down. Squat down as low as you can go while your right knee is just above the ground.

Go back to the starting position and repeat with your left foot.

Make sure that your knees are pointing forward and not out to the sides as you are doing this exercise.

Overall body exercises

As the name implies, calisthenic workouts are exercises that require no weights or specific equipment. They are usually bodyweight movements that focus on different parts of your body, and they also require some skill to carry out.

They also simulate actual movements that you do every day. If you’ve ever worked out with weights, you’ll be familiar with the idea of lifting a weight to build muscle and strength.

Bodyweight movements use your own body weight to build muscle.

Calisthenics originated in ancient Greece. The Greeks built their bodies without weights or equipment.

Today, many people use bodyweight movements in their workouts to build strength, endurance, and general fitness.

Here are a few calisthenics exercises to build muscle and strength.


People used to think that weights and cardio were the best ways to build a lean and sculpted physique.

However, recent research is starting to show that calisthenics workouts can also help you get sculpted muscles and build strength.

Nowadays, you can find a variety of calisthenics movements that you can build your workout around.

Benefits of Calisthenics

Using just the body as a path to fitness is possible with calisthenics. This historical and popular exercise involves just that, using the body as if it were a single unit.

Calisthenics isn’t just for the showtime variety. It’s been around since Ancient Greece and has been showcased in backyards, playgrounds, schools, and military bases for centuries.