Calisthenics is a popular form of exercise that focuses on bodyweight movements and requires minimal equipment. It has gained popularity for its effectiveness in burning calories and building functional strength. Whether you’re a beginner or a seasoned practitioner, calisthenics offers a versatile approach to fitness that can cater to various goals such as muscle building, strength enhancement, fat burning, and overall fitness improvement.
The average person can burn anywhere from 258 to 400 calories per hour by engaging in light calisthenics exercises like sit-ups and abdominal crunches. When performing more intense exercises such as pull-ups or jumping jacks, the calorie burn rate can climb to 400 to 700 calories per hour. However, it’s important to note that these are general estimates and individual results may vary.
To calculate the calories burned during calisthenics exercises, you can use a calisthenics calculator. The calculator uses the MET formula, which stands for metabolic equivalent. MET represents the ratio between your active and resting metabolic rates. Your resting metabolic rate (RMR) is the number of calories you burn at rest, while your active rate encompasses the calories burned during your daily activities. A MET value of one equates to burning calories at your RMR, while a MET of six signifies burning six times your RMR.
The MET formula takes into account the oxygen muscles use, which is approximately 3.5 ml per kilogram of body weight. To calculate the calories burned per minute during calisthenics, you can use the following formula: Calories burned per minute = (3.5 x MET x body weight in kg) / 200. For example, a person weighing 175 pounds (79.38kg) who performs push-ups (a task with a MET value of 3.3) for 1 hour (60 minutes) would burn approximately 310.8 calories.
Different calisthenics exercises have varying MET values and caloric expenditure. For example, sit-ups and abdominal exercises with light effort have a MET value of 2.65, resulting in approximately 208.9 calories burned per hour. Abdominal crunches and pull-ups have a MET value of 3.1, leading to approximately 244.2 calories burned per hour. Push-ups have a slightly higher MET value of 3.3, resulting in approximately 259.6 calories burned per hour. Lunges, which require more effort, have a MET value of 4.1, leading to approximately 322.6 calories burned per hour. Vigorous calisthenics exercises that include push-ups, sit-ups, pull-ups, and jumping jacks have a MET value of 8, resulting in approximately 663.2 calories burned per hour.
It’s important to note that these calculations are general estimates and actual calories burned can vary based on individual factors such as body weight, age, and gender. However, calisthenics provides an effective full-body workout that can help burn calories and build functional strength. By progressively increasing the difficulty and duration of your workouts, you can maximize fat burn and develop lean muscle mass, which further boosts metabolism.
One of the advantages of calisthenics is that it is easy on the wallet and super handy. You don’t need to invest in expensive gym memberships or equipment. You can do calisthenics exercises anywhere – in your living room, backyard, or even a local park. It offers a full-body workout that targets various muscle groups, providing a natural and practical approach to strength training. Additionally, calisthenics exercises like lunges can improve flexibility and joint health, while moves like handstands can enhance balance and coordination.
Calisthenics also offers mental perks. It allows you to tailor your workouts to your fitness level, making it accessible for everyone. Pushing through challenging workouts can help build a resilient mindset, shaping not only your body but also your mental strength.
In conclusion, calisthenics is an affordable and effective way to burn calories, gain strength, and sculpt an athletic physique. Its compound movements provide high calorie burn in short durations, making it a time-efficient workout option. Whether you’re a beginner or an experienced practitioner, calisthenics offers a fun and versatile path to fitness. So grab a mat, get moving with exercises like push-ups, crunches, and squats, and enjoy the benefits of calisthenics for your overall health and well-being.
– Jetté, M.; Sidney, K.; Blümchen, G. (1990-08). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology. 13 (8): 555–565. doi:10.1002/clc.4960130809.
– Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University.
– Recommendations on physical activity for health from the Harvard School of Public Health and WHO global recommendations on physical activity for health (updated).