I’m going to let you in on a little secret…

bodyweight workouts are a game changer. A trendy gym and stocked weight room can be nice, but all that equipment is not necessary to build strength, improve your cardio endurance, and/or sculpt your entire body. Maybe you learned that in the last few years. If not, let me introduce you to calisthenics workouts.

“A calisthenics workout is a series of strength-building exercises that you can do without weights or resistance bands,” says Erin Beck, CPT, a certified personal trainer and the director of training and experience at STRIDE Fitness. “The origin of the word ‘calisthenics’ comes from the Greek words calli, meaning beauty, and sthen, meaning strength,” she explains. Calisthenics includes any movement that you can do without equipment, and using your bodyweight to work against gravity as the resistance.

Meet the expert: Erin Beck, CPT, is a certified personal trainer and the director of training and experience at STRIDE Fitness.

So, why are calisthenics workouts worth your time? One of the biggest benefits of calisthenics is the low risk factor, says Beck. “Since we aren’t using fancy machines or complicated equipment, we’re lowering the chances of user error.” That’s always a plus, especially when you’re just starting out.

How To Get Started With Calisthenics

The no-equipment modality is so accessible: All you need is your body and gravity. You can also do calisthenics anytime, anywhere, and expect a full-body burn, while building functional strength and increasing muscle power, says Beck.

To start, simply add a calisthenics workout in your routine three times a week for well-rounded activation of your muscle groups. The total-body routine programmed by Becks below is ideal for beginners. You can do calisthenics exercises every day if you want, Becks adds.

With more calisthenics experience come even more perks. “Seasoned athletes can use it for cross-training, flexibility, and stability, while new athletes can use it as a starting point for their strength and mobility training,” says Beck. “Your muscles are working against the forces of gravity, and you’re getting stronger in the process.”

After all, calisthenics is strength training, using your bodyweight, and you can effectively build strength while simultaneously improving stability and mobility, says Beck. “Calisthenics will help you develop mobility in your hips, knees, and ankles, while also developing all the smaller muscles in your lower body that are required to support your larger muscle groups.”

Time: 20 minutes | Equipment: Bodyweight | Good for: Total body

Instructions: This full-body calisthenics workout includes three blocks of work (upper body, core, and lower body), with cardio bursts between each to elevate your heart rate. Repeat each block three times before moving to the next. Rest between rounds as needed.