Burn More Calories With Calisthenics
While I’m an avid weight trainer and like to get on the bicycle outside during the summer, I can’t do those things every day. There are some cardio days done at the gym. However, I prefer for the common cardio exercises to just be part of my routine. Sure, some time on the elliptical or on a stationary bike will be done, but I like to add a little to my cardio in the form of calisthenics to really get the heart pumping.
Calisthenics is a type of exercise that involves using your own body weight to build strength and improve fitness. It is an excellent way to burn fat and can be incorporated into your cardio routine for maximum benefits. In this blog post, we will discuss a calisthenics routine that can help you burn fat and improve your overall fitness.
The routine we will be discussing includes weight sled pushes and pulls, Tyson push-ups, and a variety of ab exercises including weighted side bends, leg raises, and ab roller crunches. These exercises have been chosen because they target multiple muscle groups, are highly effective for fat burning, and require little to no equipment.
Weight Sled Pushes and Pulls
Weight sled pushes and pulls are excellent for burning fat and building lower body strength. They are also great for improving cardiovascular endurance. The weight sled can be loaded with varying amounts of weight, making it easy to adjust the intensity of the exercise to suit your fitness level.
To perform a weight sled push, stand behind the sled with your feet shoulder-width apart. Bend your knees slightly and place your hands on the handles of the sled. Push the sled forward as quickly as possible, keeping your back straight and your core engaged. Walk behind the sled to the starting position and repeat for several reps.
To perform a weight sled pull, attach a harness to the sled and secure it around your waist. Stand facing away from the sled with your feet shoulder-width apart. Lean forward slightly and grab the handles of the sled. Pull the sled towards you as you walk backward, keeping your back straight and your core engaged. Get to where you started and go again once or twice.
Tyson Push-ups
Tyson push-ups are a variation of the traditional push-up that target your chest, triceps, and shoulders. They are named after boxer Mike Tyson, who reportedly used this exercise as part of his training regimen.
To perform a Tyson push-up, start in a traditional push-up position with your hands shoulder-width apart. The difference is that your feet are against a wall. Lower your body to the ground like you normally would, but when you push up you also push back and bend your knee so your butt goes back toward the wall. Then you push your body away from the wall using your legs and stop when you get to the bottom position.
Pull-Ups to Each Side
You need to be able to do a decent amount of pull-ups to do this exercise as it has you pulling up to one side to complete. Start in a normal pull-up position and as you pull yourself upward, do it to one side. This means one side is working more while the other is stabilizing your body.
On pull-ups to one side, I prefer alternating between which side I’m pulling toward on each rep, so I go left, then right, then left, and so on. If you want, you can keep going to the same side for a set before doing the other side.
Weighted Side Bends
Weighted side bends are an excellent exercise for building core strength and targeting your obliques. They can be performed with a dumbbell, kettlebell, or any other weighted object you have available.
To perform a weighted side bend, stand with your feet shoulder-width apart and hold a weight in one hand. Keeping your back straight and your core engaged, bend to the side as far as you can. Return to the starting position and repeat on the other side.
Leg Raises
Leg raises are a great exercise for building lower abdominal strength and improving flexibility. They can be performed on the ground or using a pull-up bar.
To perform a leg raise, lie flat on your back with your hands at your sides. Lift your legs off the ground, keeping them straight, until they are perpendicular to your body. Slowly lower your legs back down to the starting position and repeat for several reps.
Ab Roller Crunches
Ab roller crunches are an effective exercise for building core strength and improving stability. They require an ab roller, which can be purchased online or at most sporting goods stores.
To perform an ab roller crunch, start on your hands and knees with the ab roller in front of you. Slowly roll the ab roller forward, keeping your back straight and your core engaged. Once you can’t roll forward anymore, pull the ab roller back towards your knees, keeping your core tight the whole time. Repeat for several reps.
Putting it All Together
To perform this calisthenics routine, move from exercise to exercise with no rest for 15 to 20 minutes. This will create a high-intensity circuit that targets multiple muscle groups and burns fat.
Start with weight sled pushes and pulls, pushing down a track and pulling it to return. You may go back and forth down the track a few times. Immediately after the sleds move on to Tyson push-ups, doing as many as you can, then finish with some normal push-ups. I’ll do a set of pull-ups to one side next. Follow this with weighted side bends, performing 15 to 25 reps on each side. Then, move on to leg raises, doing 15 to 25 reps. Finish with ab roller crunches, performing as many as possible.
Once you have completed one round of this circuit, go right back to it or rest for 1 to 2 minutes before starting again. Aim to complete 3 or 4 rounds total.
Remember to always warm up before starting any exercise routine. This can be as simple as jogging in place, jumping jacks, or a few minutes of light stretching. Cooling down is also important, so take a few minutes to stretch and walk around after finishing the routine.
Make Calisthenics Part of Your Routine
In addition to this calisthenics routine, it is important to maintain a healthy diet and engage in other forms of exercise. Cardiovascular exercise, such as running or cycling, can help burn additional calories and improve cardiovascular health. Resistance training, such as weight lifting, can help build muscle and boost metabolism, which can further aid in fat burning.
In my case, this calisthenics routine is just done twice per week on cardio days. The rest of my routine involves weight training 4 or 5 days per week.
It is also important to listen to your body and adjust the intensity of the routine as needed. If you are new to calisthenics or have any health concerns, consult with a physician before starting any new exercise routine.
Conclusion
In conclusion, a calisthenics routine that incorporates weight sled pushes and pulls, Tyson push-ups, weighted side bends, leg raises, and ab roller crunches can be highly effective for burning fat and improving overall fitness. By performing this routine with no rest for 15 to 20 minutes, you can create a high-intensity circuit that targets multiple muscle groups and provides a great cardiovascular workout. Remember to warm up before starting and cool down after finishing, engage in other forms of exercise, and maintain a healthy diet for optimal results.
