How to burn fat? Try these 4 calisthenics exercises for weight loss | XpertsReviews.com

For many people, the idea of ​​losing weight instantly conjures up images of gyms, heavy equipment, and complicated workout routines. What if effective fat loss didn’t require any of that? This is where calisthenics comes in. Calisthenics is a form of exercise that uses your own weight as resistance. From push-ups to squats, these moves activate multiple muscle groups at once, helping you burn calories efficiently.

Fitness expert Spoorthi S says this workout style not only helps you sweat during workouts but also keeps your metabolism active even when you’re resting. It can also help improve your strength and burn fat.

Why is calisthenics better for losing fat?

Unlike gym machines that isolate one muscle at a time, calisthenics exercises such as squats, lunges and push-ups work multiple muscle groups together. Spoorthi S tells Health Shots that this full-body engagement results in higher calorie burning in less time. According to a study published in Isokinetics and exercise scienceBodyweight exercises also improve posture, flexibility and overall body composition.

How does bodyweight training boost metabolism?

One of the biggest benefits of calisthenics is its impact on metabolism. High-intensity bodyweight movements increase your resting metabolic rate, which means your body continues to burn calories even after the workout is over. A study published in the Journal of Physiology, Nutrition and Physical Education found that full-body calisthenics helps tone muscles and promotes higher daily energy expenditure. Spoorthi S explains that building lean muscle through bodyweight training transforms your body into a more efficient calorie-burning system over time.

Can calisthenics really build muscle and strength?

Many people think that building muscle requires heavy weights, but research suggests otherwise. A study in the Journal of Strength and Conditioning Research showed that progressive calisthenics training, such as push-ups, significantly improves muscle thickness and strength. Spoorthi S recommends increasing repetitions, slowing down movements and reducing rest time to keep muscles challenged. Good physical fitness is essential, as it maximizes muscle activation while reducing the risk of injury.

Calisthenics Exercises to Lose Weight

Here are some simple but effective calisthenics exercises that can promote weight loss:

1. Push-ups

Start in a plank position with your hands shoulder-width apart. Lower your chest close to the floor and push up, keeping your body straight.

2. Pull-ups

Hang from a bar with your hands shoulder-width apart. Pull your body up until your chin reaches the bar, then slowly lower it.

3. Squats

Stand with your feet shoulder-width apart. Push your hips back, bend your knees, lower yourself, then raise yourself back up through your heels.

4. Lunges

Step one leg forward and lower your body until the front thigh is parallel to the floor. Return to standing and switch sides to perform lunges.

Things to keep in mind before you start

Although calisthenics is generally safe, poor form or overtraining can lead to muscle strain. A study in the Open access journal of sports medicine found that repetitive movements without adequate recovery can cause lower extremity and lower back injuries.

Spoorthi S advises starting slowly, focusing on technique and getting plenty of rest between sessions.