{"id":55040,"date":"2023-10-02T06:57:40","date_gmt":"2023-10-02T06:57:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55040"},"modified":"2025-02-13T19:52:45","modified_gmt":"2025-02-13T19:52:45","slug":"cardio-calisthenics","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/","title":{"rendered":"Cardio Calisthenics: Why &#038; How To Combine These Two Forms Of Exercise"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Can_Calisthenics_Be_Cardio\" >Can Calisthenics Be Cardio?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Calisthenics\" >Calisthenics\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Cardio_exercises\" >Cardio exercises\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Can_Calisthenics_Burn_Fat\" >Can Calisthenics Burn Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Should_I_Mix_Cardio_With_Calisthenics\" >Should I Mix Cardio With Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Alternate_cardio_and_calisthenics_days\" >Alternate cardio and calisthenics days\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Doing_only_a_cardio_calisthenics_routine\" >Doing only a cardio calisthenics routine\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Do_Calisthenics_Do_Running\" >Do Calisthenics Do Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#What_Are_Some_Low-Impact_Cardio_Calisthenics\" >What Are Some Low-Impact Cardio Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#What_Would_A_Full_Body_Calisthenics_Workout_Routine_Look_Like\" >What Would A Full Body Calisthenics Workout Routine Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Is_It_Ok_To_Do_Cardio_Before_Calisthenics\" >Is It Ok To Do Cardio Before Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Is_Calisthenics_Better_Than_Running\" >Is Calisthenics Better Than Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#What_Are_Some_Good_Cardio_Workouts_To_Do_At_Home\" >What Are Some Good Cardio Workouts To Do At Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#Can_I_Do_Calisthenics_After_Running\" >Can I Do Calisthenics After Running?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever heard about cardio calisthenics? We all know of cardio exercise and calisthenics separately, but have you ever considered combining the two? Is this even something that can be done?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Cardio and calisthenics are quite similar in the fact that they often require little to no equipment to do and can be done almost anywhere. However, rarely do people think of combining cardio and calisthenics in the same workout session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to maximize your exercise session and aren\u2019t sure how to, read on to find out how a cardio calisthenics workout routine could be the answer you\u2019ve been looking for.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Calisthenics_Be_Cardio\"><\/span><b>Can Calisthenics Be Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, calisthenics can be cardio but only if you make the deliberate choice to alter and adjust your training to fit more aerobic goals. To better understand this we need to learn a little more about what both cardio and <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\">calisthenics exercises<\/a> are.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics\"><\/span><b>Calisthenics\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a type of body weight resistance exercise that requires little to no equipment. Such exercises consist of a variety of movements that target large muscle groups in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Healthine <\/span><\/i><span style=\"font-weight: 400;\">and <\/span><i><span style=\"font-weight: 400;\">Medical News Today, <\/span><\/i><span style=\"font-weight: 400;\">this exercise was developed in Ancient Greece and today, such exercises are often done by military personnel, law enforcement officers, as well as fitness training athletes and people looking for a non-gym based training regimen to help them stay fit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of their history, calisthenics exercises are used\/done with the goal of building strength, endurance, flexibility, and coordination. Research has also shown that such exercises can help improve posture, increase muscle mass, and even improve body mass index &#8211; i.e. help with weight loss (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/respiratory-research.biomedcentral.com\/articles\/10.1186\/1465-9921-15-36\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7429724\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\">Get your life moving in the right direction with BetterMe<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_exercises\"><\/span><b>Cardio exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also known in full as cardiovascular exercises or aerobics, this refers to any kind of activity that elevates your heart rate. This kind of exercise is perhaps one of the most commonly performed workouts worldwide. <a href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/\">Types of cardio<\/a> exercises that are usually performed include dancing, jogging, walking, jumping rope, hiking, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some benefits of aerobics include improved cardiovascular health and a reduced risk of cardiovascular illnesses, improved blood circulation, lower blood pressure and cholesterol levels, stronger immunity, improved blood sugar regulation, better sleep, and weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6172294\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/ashpublications.org\/bloodadvances\/article\/4\/8\/1801\/454550\/Impact-of-exercise-on-the-immune-system-and\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3716674\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3630467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-013-0128-8\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As seen above, these exercises &#8211; and their goals &#8211; are quite different. However, this does not mean that calisthenics cannot be cardio. Remember that cardio exercises work to elevate your heartbeat. There are some bodyweight exercises (aka calisthenics), that, when done at a faster rate, can easily be qualified as cardio.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54667\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-1024x576.png\" alt=\"cardio calisthenics exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Calisthenics_Burn_Fat\"><\/span><b>Can Calisthenics Burn Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they can. This happens in two ways<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the workout &#8211; As mentioned above, calisthenics involve a lot of movement. The more you move your body and muscles around, the more energy you use and, thus the more calories you burn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the workout &#8211; It is good to remember that while calisthenics is a bodyweight exercise, the main goal is to build stronger and bigger muscles. The process of building and repairing muscle burns calories.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">That aside, having more muscle in the body means that you actively and constantly burn calories even while at rest. A person with a lot of muscle is usually burning calories even while sitting on their couch and binge-watching a favorite TV show.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fat and weight loss happen when you burn more calories than you consume in a day.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Mix_Cardio_With_Calisthenics\"><\/span><b>Should I Mix Cardio With Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you should mix cardio with calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen, we all know it. Cardio is just not fun for a lot of us, but, like it or not, you should still do it. As seen above, these two kinds of exercises offer different benefits &#8211; when you ignore one, you end up doing a disservice to your body and health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study looking at the effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults found that (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic training (i.e., cardio) worked best to help reduce fat mass and bodyweight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the other hand, a resistance training program was better at increasing lean mass in middle-aged, overweight\/obese individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A combination of both (i.e., resistance training and aerobics) saw better results in reduced total body mass and fat mass as well as increased lean body mass,\u00a0 as compared to just doing either cardio or resistance training alone.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-and-weight-training\/\">Calisthenics and Weight Training: Should You Do Them Both?<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Try doing a calisthenics cardio workout instead of picking one over the other. If you are unsure how to go about balancing cardio and calisthenics, there are two options that you can choose from:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate_cardio_and_calisthenics_days\"><\/span><b>Alternate cardio and calisthenics days\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">I.e., Monday &#8211; Cardio day. You can do exercises such as jump rope, jumping jacks, burpees, running in place, squat jumps, etc. for your chosen time period<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tuesday &#8211; Calisthenics day &#8211; This will involve basic calisthenic workouts like push-ups, chin-ups, tricep dips, crunches, planks, squats, bodyweight hip thrusts, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Wednesday &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Thursday &amp; Friday &#8211; Repeat Monday and Tuesday\u2019s exercises.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Doing_only_a_cardio_calisthenics_routine\"><\/span><b>Doing only a cardio calisthenics routine\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Such a routine means doing some bodyweight exercises that, while at their core are calisthenics (i.e. they require just your bodyweight to do or simple equipment), doing them elevate your heart rate so much that they can also qualify as cardio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best cardio calisthenics include mountain climbers, jumping lunges, burpees, jumping jacks, squat jumps, dancing, running, cycling, etc. You could end your routine after doing several sets of a number of the above-listed exercises. However, if you have some strength left, you could choose to add some traditional strength training calisthenics to the mix.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54669\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-1024x576.png\" alt=\"cardio calisthenics routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Calisthenics_Do_Running\"><\/span><b>Do Calisthenics Do Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Runners are often encouraged to do more calisthenics exercises as a form of cross-training. Cross-training is a mode of athletic training where athletes do different types of exercises\/sports away from their main sport\/exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps strengthen and condition the other muscles that they don\u2019t typically use in their main sport. Aside from bringing balance to your muscles, cross-training can help prevent boredom from doing the same routines and can help prevent injury (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/cross-training\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While runners do participate in calisthenics, is running calisthenics? This would depend on the individual. Running itself is a form of calisthenic exercise &#8211; in the form that it only requires your body to do &#8211; and thus, anyone who loves bodyweight exercises can do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, people doing <a href=\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\">calisthenics to build muscle<\/a> may shy away from cardio calisthenics exercises like running as they believe it could hinder muscle growth. If this is your worry, we suggest not doing long-distance running &#8211; stick to short-distance runs. Cardio will not inhibit or delay muscle growth.<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts?<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"> Watch the extra pounds fly off<\/a> and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Low-Impact_Cardio_Calisthenics\"><\/span><b>What Are Some Low-Impact Cardio Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low-impact exercises are any workouts that steadily bring your heart rate up and place less pressure on your joints. Some cardio calisthenics that fall into this category include walking, swimming, cycling, and yoga.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Would_A_Full_Body_Calisthenics_Workout_Routine_Look_Like\"><\/span><b>What Would A Full Body Calisthenics Workout Routine Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name suggests, such a routine would need to work out all the muscles and parts of your body and not just some muscle groups. A good example of <a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout\/\">full body calisthenics workout<\/a> can include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper body &#8211; Pull ups, chin ups, and tricep dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower body &#8211; Jump squats, leg raises, box jumps,\u00a0 wall sits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core &#8211; Different plank variations, crunches, V-ups, and hanging knee raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full body &#8211; Mountain climbers, running, and burpees<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can choose 1 or 2 exercises from each section and do three sets of 8 to 10 reps. This will give you a great at-<a href=\"https:\/\/betterme.world\/articles\/home-calisthenics-workout\/\">home calisthenics workout<\/a> for both weight loss and strength building.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\">6 Lower Body Calisthenics Exercises to Consider for Your At-Home Workout.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_It_Ok_To_Do_Cardio_Before_Calisthenics\"><\/span><b>Is It Ok To Do Cardio Before Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The answer to the cardio or calisthenics first debate &#8211; more like the cardio vs. weights first debate &#8211; is mostly dependent on the individual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if your goal is to build muscle, then calisthenics before cardio might be a good idea. When you do cardio first, you might end up being too tired to give your all to resistance training, which isn\u2019t the best for muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if your goal is incredible cardiovascular fitness, then start with cardio, give it your all, and any strength left after that can be dedicated to a few calisthenic exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_Than_Running\"><\/span><b>Is Calisthenics Better Than Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is muscle growth, then yes, calisthenics is better than running.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Cardio_Workouts_To_Do_At_Home\"><\/span><b>What Are Some Good Cardio Workouts To Do At Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some good cardio exercises you can do in or around your home include Zumba, running in place, jumping rope, shadow boxing, jumping jacks, burpees, and running or walking up the stairs (<a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cardio Workouts To Do At Home&quot;}\">Cardio Workouts To Do At Home<\/span><\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Do_Calisthenics_After_Running\"><\/span><b>Can I Do Calisthenics After Running?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you can. As previously mentioned, combining calisthenics and cardio is a fantastic way to work on your overall health.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio calisthenics is a workout routine that combines typical cardio exercises with bodyweight calisthenics. This routine is a good way to ensure that a person neglects neither their strength training nor cardiovascular fitness in their exercise plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you tend to prioritize one kind of exercise over the other, then this routine might be a good starting point for you to balance out your routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V1_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever heard about cardio calisthenics? We all know of cardio exercise and calisthenics separately, but have you ever considered combining the two? Is this even something that can be done? Cardio and calisthenics are quite similar in the fact that they often require little to no equipment to do and can be done [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":55044,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-55040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio Calisthenics: Why &amp; How To Combine These Two Forms Of Exercise - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you ever considered having \u2605 CARDIO CALISTHENICS \u27a4 exercises as part of your routine? Check out this article for details on how these exercises can benefit you\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio Calisthenics: Why &amp; How To Combine These Two Forms Of Exercise\" \/>\n<meta property=\"og:description\" content=\"Have you ever considered having \u2605 CARDIO CALISTHENICS \u27a4 exercises as part of your routine? Check out this article for details on how these exercises can benefit you\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:52:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Cardio Calisthenics: Why &#038; How To Combine These Two Forms Of Exercise\",\"dateModified\":\"2025-02-13T19:52:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/\"},\"wordCount\":1628,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever heard about cardio calisthenics? We all know of cardio exercise and calisthenics separately, but have you ever considered combining the two? Is this even something that can be done?<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cardio and calisthenics are quite similar in the fact that they often require little to no equipment to do and can be done almost anywhere. However, rarely do people think of combining cardio and calisthenics in the same workout session.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019d like to maximize your exercise session and aren\u2019t sure how to, read on to find out how a cardio calisthenics workout routine could be the answer you\u2019ve been looking for.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Calisthenics Be Cardio?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, calisthenics can be cardio but only if you make the deliberate choice to alter and adjust your training to fit more aerobic goals. To better understand this we need to learn a little more about what both cardio and <a href=\\\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\\\">calisthenics exercises<\/a> are.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Calisthenics\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a type of body weight resistance exercise that requires little to no equipment. Such exercises consist of a variety of movements that target large muscle groups in the body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to <\/span><i><span style=\\\"font-weight: 400;\\\">Healthine <\/span><\/i><span style=\\\"font-weight: 400;\\\">and <\/span><i><span style=\\\"font-weight: 400;\\\">Medical News Today, < ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/\",\"name\":\"Cardio Calisthenics: Why & How To Combine These Two Forms Of Exercise - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png\",\"dateModified\":\"2025-02-13T19:52:45+00:00\",\"description\":\"Have you ever considered having \u2605 CARDIO CALISTHENICS \u27a4 exercises as part of your routine? 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Check out this article for details on how these exercises can benefit you","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Cardio Calisthenics: Why & How To Combine These Two Forms Of Exercise","og_description":"Have you ever considered having \u2605 CARDIO CALISTHENICS \u27a4 exercises as part of your routine? Check out this article for details on how these exercises can benefit you","og_url":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:52:45+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Cardio Calisthenics: Why &#038; How To Combine These Two Forms Of Exercise","dateModified":"2025-02-13T19:52:45+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/"},"wordCount":1628,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Have you ever heard about cardio calisthenics? We all know of cardio exercise and calisthenics separately, but have you ever considered combining the two? Is this even something that can be done?<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=cardio_calisthenics\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Cardio and calisthenics are quite similar in the fact that they often require little to no equipment to do and can be done almost anywhere. However, rarely do people think of combining cardio and calisthenics in the same workout session.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019d like to maximize your exercise session and aren\u2019t sure how to, read on to find out how a cardio calisthenics workout routine could be the answer you\u2019ve been looking for.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Calisthenics Be Cardio?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, calisthenics can be cardio but only if you make the deliberate choice to alter and adjust your training to fit more aerobic goals. To better understand this we need to learn a little more about what both cardio and <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\">calisthenics exercises<\/a> are.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Calisthenics\u00a0<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">This is a type of body weight resistance exercise that requires little to no equipment. Such exercises consist of a variety of movements that target large muscle groups in the body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Healthine <\/span><\/i><span style=\"font-weight: 400;\">and <\/span><i><span style=\"font-weight: 400;\">Medical News Today, < ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/","url":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/","name":"Cardio Calisthenics: Why & How To Combine These Two Forms Of Exercise - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/cardio-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/cardio-calisthenics.png","dateModified":"2025-02-13T19:52:45+00:00","description":"Have you ever considered having \u2605 CARDIO CALISTHENICS \u27a4 exercises as part of your routine? 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