Calisthenics

Is calisthenics right for you?

Master your bodyweight with push-ups, pull-ups and dips. It is a hard-intensity, medium impact activity that you can do at home, outdoors or indoors, on your own or in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Takes some practice. You can do it without spending anything.

Why try calisthenics

• Builds strength. It works your muscles hard enough to make you stronger over time.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Improves flexibility. It takes your joints through a full range of movement.

How to start calisthenics

1. Start with push-ups, rows, squats and hangs three times a week.

2. Get the basics: pull-up bar or park. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.