Calisthenics
A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull, push-ups and chest dips for the push, pistol squats to a box for single-leg strength, and hanging leg raises for the core. No weights, 40 minutes, everything trained.
Calisthenics at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Calisthenics
- 4 × 12
- 4 × 12
- 3Suspension Trainer with Grips Chin-up4 × 12
- 4 × 12
- 5Pistol Squat to Box4 × 12
- 4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Calisthenics
Scale rather than skip: band-assisted pull-ups, knee push-ups and a higher box for pistols all keep the session intact. Rest 90 seconds between sets of the harder pulling work. Progress by lowering the box or removing band tension before you add reps.
Calisthenics — questions
How long does Calisthenics take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Calisthenics?
Bodyweight, plus a bar or bench for a few movements. The session is built around Pull-up, Push-Up, Suspension Trainer with Grips Chin-up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Calisthenics suitable for beginners?
Calisthenics is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Calisthenics work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Pull-up, Push-Up, Suspension Trainer with Grips Chin-up.
Is Calisthenics free?
Yes. Calisthenics is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Calisthenics into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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