Calisthenics For Weight Loss (Workout and Plan)

Weight loss is primarily about calorie consumption. Generally, if you want to lose weight, you need to cut 400-600 calories (just an example) from your typical diet. However, you can combine a calorie-restrict diet with the calisthenics cardio workout to lose weight. Calisthenics exercises do not only support weight loss but also improve aerobic fitness.

Doing exercises up to 60 minutes every day may be helpful when you’re trying to lose weight. However, you can significantly increase weight loss when you cut 500-600 calories than your body uses throughout the day – a study suggested. 1Role of Physical Activity for Weight Loss and Weight Maintenance – National Institute of Health Database

So, if you believe calisthenics workouts can help you lose weight and improve body composition, then you can read this article.

And I’m not going to mention belly fat exercises, I’m just going to share exercises that work on your entire body. Working on the entire body also helps you reduce belly fat.

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Calisthenics is a strength and conditioning program that helps you increase your strength, endurance, balance, stability, flexibility, tone muscles, and improve body composition.

What are the best calisthenics workouts for weight loss?

There are no specific calisthenics exercises for weight loss. If you want to lose weight, you need to perform each exercise at your maximum heart rate (as fast as you can) with as shorter rest as possible between the sets.

the best calisthenics workouts for weight loss
Squat (Love photo created by master1305 –

You can incorporate squats, pushups, dips, jumping rope, pullups, running, burpees, chin-ups, leg raises, L-sit, plank, shuttle runs, and calf raises in a calisthenics weight loss workout plan.

However, doing pull-ups and chin-ups is next to impossible for those who are trying to lose weight. But if you can do, you must do. You can at least try dead hang.

Related: Calisthenics Pull Workout

Let’s see how to do the top 10 calisthenics workouts for weight loss

  1. Burpees
  2. Jump Squat
  3. Pushup
  4. Lunges
  5. Bench Dips
  6. Inverted Row
  7. Sit-ups
  8. Reverse Crunches
  9. Plank
  10. Mountain Climbing

Incorporating multiple exercises for the upper and lower body is essential when you’re goal is weight loss. That’s why I’ve included exercises for each major muscle group.

Also, Read: Full Bodyweight Workout For Beginners At Home

1. Burpee

Burpee is one of the compound bodyweight exercises that work on your entire body and helps you burn a decent number of calories.

Incorporating it in your calisthenics weight loss plan may help you increase strength, endurance, tone muscle, and improve aerobic fitness.

It may be difficult for you to do burpees in the beginning, however, once you start doing it, it will be easy for you.

How to do burpees

  1. Stand upright in the hip-width stance with your arms straight at your side.
  2. Lower yourself into a squat position.
  3. Bend forward and place your hands on the ground (shoulder-width apart) with your arms straight underneath your body.
  4. Kick your legs behind and softly land your feet on the floor, so you’re in a plank position.
  5. Do one push-up and then jump your feet back just outside of your hands, so you’re in the squat position.
  6. Jump into the air with your arms overhead then return to the standing position. That’s one rep!
  7. Repeat for the required number of sets and reps.

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2. Jump Squat

If you want to burn more calories at home, try jump squat.

The jump squat is a full-body workout that primarily works on the lower body.

You can add this exercise to your calisthenics workout to lose weight.

How to do jump squat

  1. Stand upright with your feet hip-width apart.
  2. Bend your elbows and keep your hands together in front of your chest.
  3. Lower yourself into the squat and then jump up explosively with full efforts. As you jump, your arms will move at your sides.
  4. Slowly land in the standing position. And repeat for the desired number of times.
  5. When you land, make sure your foot land on the floor completely.

Also, See: HIIT Treadmill Workout For Beginners And Fat Loss

3. Pushup

The pushup is one of the old and effective exercises you can do to strengthen and tone upper body muscles.

Myriads of pushup variations you can incorporate in your calisthenics weight loss workout plan.

Some important pushup variations you can do are:

  1. Incline Pushup
  2. Standard Pushup
  3. Feet elevated pushup
  4. Triangle or Diamond Pushup
  5. Knuckle pushup

Although more types of pushups are there, as you are trying to lose weight, it would be difficult to do them.

If you can’t do the above pushups on your toes, you can do them on your knees.

You can check out step-by-step instructions to do knee pushups.

4. Lunges

The lunge is a lower body workout that works on the quadriceps, hamstrings, and glutes simultaneously.

You can do lunges with and without weights depending on your fitness level.

calisthenics cardio workout for weight loss
Lunges (People photo created by user18526052 –

The lunges have several types, such as stationary forward and backward lunges, walking lunges.

Let’s see how to do lunges

  1. Stand straight in the shoulder-width stance and keep hands on your hips.
  2. Take a big step forward with your right foot, bend your knees together until your rear knee touches the floor.
  3. Pause for a second and then extend your knees. That’s one repetition!
  4. Keep your chest up, core and lower body engaged, and back flat during the movement.
  5. Do two sets of 10 repetitions each, with as little rest as possible.

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5. Bench Dips

Bench dips help you strengthen and tone your arms and shoulders muscles.

calisthenics weight loss workout
Tricep Bench Dips

Doing parallel bar dips may be difficult for those who are trying to lose weight. That’s why bench dip is suitable for them.

 The dips also have several variations, such as bench dips, floor dips, tabletop dips, counter dips, etc.

You can check how to do several dips at home.

Steps to do bench dips

  1. Sit on the bench with your feet flat on the ground and hands firmly on the bench besides your hips.
  2. Lift your butt off the bench and slightly move your torso and feet forward while keeping your arms straight on the bench.
  3. Bend your elbows and lower your body as low as you can, engaging your triceps muscle hold for a moment and then extend your arms fully. That’s one rep!
  4. Do two or more sets of 10 to 15 repetitions each.

Also, see: Bodyweight CrossFit Workouts (An Ultimate Guide With PDF)

6. Table Inverted Row (Calisthenics Weight Loss Workout At Home)

Pull-ups can be difficult but an inverted row is an easy and effective upper body workout. It primarily works on the back and biceps and helps you build strength and balance.

How to do Inverted Row with the help of table

  1. Lay down on your back just underneath the bench with your face facing the ceiling.
  2. Grab the end of a table with an overhand grip, hands shoulder-width apart.
  3. Lift your body off the floor and keep your arms straight, so your body hangs below the table.
  4. Keeping your abdominal muscles and lower body engaged, pull your torso up until your chest is close to the table.
  5. Hold for a couple of seconds and then return your body to the start in a controlled manner.
  6. You’ll feel the contraction in your back and biceps as you pull the bar.
  7. Do two or more sets of 10 to 15 repetitions each.

You can also perform inverted rows using a towel at home.

7. Sit-ups

Core exercise is also important to include callisthenic weight loss workouts.

Sit-up is one of the most common core exercises that increases strength, burns a good number of calories, and helps you thicken abdominal muscle.

Steps to do sit-ups

  1. Lie on your back on the floor with your knees bent in front of you and feet flat on the ground.
  2. Brace your abdominal muscle, and lift your torso off the floor until your abs are fully engaged.
  3. Hold and then return your upper body on the ground. This is your one complete rep!
  4. Do two sets of 10 to 15 repetitions each.

8. Reverse Crunches (Best Calisthenics Workout For Weight Loss)

The reverse Crunches is one of the highly efficient calisthenics exercises you can do to lose weight.

Reverse crunches help you build a strong and powerful core and may reduce belly fats.

  1. Lying on your back, slightly bend your knees and keep your arms straight at your sides.
  2. Brace your core and lower body, and bring your knees toward your chest until your abdominal muscle contracted.
  3. Hold for a couple of seconds and then extend your knees until your legs are straight.
  4. Repeat for the desired number of sets and reps.

9. Plank

Plank is an isometric workout that strengthens the core, tone muscle, and helps to maintain a flat stomach.

calisthenics weight loss exercise
Forearm Plank (People photo created by Tirachardz –

If you’re trying to lose weight, including plank in your calisthenics exercise weight loss plan may help you burn more calories and reduce fats.

The plank has several variations, such as forearm front plank, side plank, extended plank, high plank, and many more.

Depending on your fitness level, you can do various types of planks.

You can see how to do several planks with step-by-step instructions here.

10. Mountain Climbing

Mountain climbing doesn’t mean you have to climb the mountain. It is done on the floor.

The mountain climber is one of the highly effective exercises that you can include in your calisthenics fat loss exercises to burn more calories and strengthen your core.

Mountain Climbers

Moreover, it also works on other muscles, such as arms, shoulder, legs, and back at the same time. So incorporating in the calisthenics workout plan for weight loss can elicit better results over a long period of time.

How to do mountain climbing

  1. Get into an “up” position of push-up with your hands are shoulder width apart.
  2. Engaging your abdominal muscles, pull your knees one by one toward your chest, underneath the body.
  3. Do for 20-30 seconds at your maximum speed.

Do calisthenics help you lose weight?

Yes but not significant and not everyone can lose weight with the calisthenics workout. Doing only calisthenics exercises or any other forms of training does not reduce significant body fat percentage. However, they have a positive impact on weight loss and may help you improve body composition.

Although, combining calisthenics cardio workout with a calorie-restricted diet program lowers your body fats significantly.

So, if you really want to lose fats, you have to be honest with yourself. You’ll need to work out at least 60-75 minutes, 5 days a week. You need to eat low calories foods that fill you up for a longer time.

You can also incorporate intermittent fasting in your routine according to your lifestyle to speed up weight loss.

Along with that, you can also use weight loss supplements that can keep your appetite in control and help you lose weight.

Do You Burn More Calories Doing calisthenics?

Yes, you can burn a good number of calories by doing calisthenics exercises. Doing squats, pushups, pull-ups, jumping at moderate to high intensity for 30 minutes can help you burn approximately 500 calories.

Calories burning highly depend on the intensity of the workout. For example, how fast you do any exercise.

The higher the intensity, the more calories you burn and vice versa.

Performing exercises at high intensity also has the after-burn effect, meaning your body will continue to burn calories even a couple of hours after the workout.

Calisthenics Weight Loss Workout Plan

Based on your fitness level, you can create your self-designed calisthenics weight loss plan.

Because the customized workout plan works better than the general one.

To create a customized weight loss plan, you need to select exercises according to your fitness level.

Here are a few things you can keep in your mind while creating a calisthenics weight loss plan for yourself.

  1. Incorporate exercises based on your fitness level
  2. Set the appropriate interval time between sets but keep it shorter
  3. Workout 60 minutes each day, 5 times a week
  4. Stick to routines for at least 4-weeks to see any changes
  5. Do your workout on the same time every day.
  6. Try to work out in the morning if possible.
  7. Include compound workout, if you can.

Example of Calisthenics Weight Loss Workout Plan

ExerciseRepetitions Rest
Burpees 1030-45 seconds
Jump Squat 10 30 seconds
Lunges 1030 seconds
Bench Dips1030 seconds
Mountain Climbing30 seconds30 seconds
Sit-ups 30 seconds 30 seconds
Forearm Plank 45 seconds 30 seconds
Side Plank 20 seconds 20
Reverse Crunches 30 seconds 30 seconds
Repeat 2 times

Changes some exercises when you do the next day.

You can select exercises from these full-body calisthenics workouts according to your fitness level.

Final Words

If you do calisthenics exercise or any other program for fat loss, you must have the right mindset. You’ll not get immediate results. To see the noticeable results, you need to stick with the plans for at least a couple of months.

So, if you really want to lose fats, you have to be honest with yourself. You’ll need to work out at least 60-75 minutes, 5 times a week. You need to eat low calories foods that fill you up for a longer time.

You can also incorporate intermittent fasting in your routine according to your lifestyle to speed up weight loss.


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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