Calisthenics, also known as bodyweight training, has become increasingly popular in recent years due to its effectiveness in building strength, improving flexibility, and toning muscles. However, there is still some confusion surrounding whether or not to incorporate cardio into a calisthenics routine.

What is Calisthenics?

Calisthenics is a form of exercise that uses your own bodyweight as resistance to strengthen and tone your muscles. The exercises involved in calisthenics include push-ups, pull-ups, squats, lunges, and planks. These exercises can be done anywhere and require no equipment, making them a convenient way to get a full-body workout.

What is Cardio?

Cardio, short for cardiovascular exercise, is any form of exercise that increases your heart rate and gets your blood pumping. Common forms of cardio include running, cycling, swimming, and jumping jacks. Cardio exercises are great for improving your endurance, burning calories, and strengthening your heart and lungs.

Can you do Calisthenics without Cardio?

The answer is yes, you can do calisthenics without incorporating cardio. However, it’s important to note that cardio and calisthenics both have their own unique benefits and can complement each other well.

Benefits of doing Calisthenics without Cardio

Calisthenics alone can help you build strength, increase flexibility, and improve your overall fitness level. By focusing solely on bodyweight exercises, you can target specific muscle groups and work on improving your form and technique. Calisthenics can also help you tone your muscles and improve your posture, leading to a better body composition.

Benefits of incorporating Cardio into your Calisthenics Routine

Incorporating cardio into your calisthenics routine can help you improve your endurance, burn more calories, and challenge your cardiovascular system. Cardio helps increase your heart rate and breathing rate, leading to improved cardiovascular health. By adding cardio exercises such as jumping jacks or running in between your calisthenics sets, you can make your workout more challenging and increase the overall intensity of your workout.

How to Incorporate Cardio into your Calisthenics Routine?

One way to incorporate cardio into your calisthenics routine is to add short bursts of cardio exercises in between your calisthenics sets. For example, you can do a set of push-ups followed by a minute of jumping jacks before moving on to your next set of calisthenics. You can also do a cardio-focused warm-up before your calisthenics workout by doing a few minutes of jumping jacks or running in place.


In conclusion, you can do calisthenics without incorporating cardio. However, adding cardio into your calisthenics routine can help you achieve better overall fitness and health benefits. By combining the two forms of exercise, you can challenge your body in new ways, improve your cardiovascular health, and get a full-body workout. So, whether you choose to do calisthenics with or without cardio, both forms of exercise can help you reach your fitness goals.


1. Calisthenics Exercises:
2. Cardiovascular Exercise:
3. The Benefits of a Cardio and Calisthenics Workout: