How many calories does calisthenics burn?

Calisthenics burns 300-600 calories per hour depending on intensity. Moderate bodyweight training burns about 350 cal/hour for a 155 lb person. Vigorous circuits with burpees and jumps burn 500-600+ calories.

Can you build muscle with calisthenics?

Yes, calisthenics builds significant muscle. Advanced calisthenics athletes are impressively muscular. Progressive overload comes from harder variations (one-arm push-ups, pistol squats, muscle-ups) rather than adding weight.

Calisthenics vs weight lifting: which is better?

Both build strength effectively. Weights allow easier progressive overload; calisthenics builds better relative strength and body control. Many combine both. Choose based on goals and preferences—consistency matters most.

How often should I do calisthenics?

Train calisthenics 3-5 times per week. Beginners start with 3 full-body sessions. Advanced athletes may do split routines 5-6 days weekly. Rest is essential—muscles grow during recovery.

What calisthenics exercises burn the most calories?

Burpees, mountain climbers, jump squats, and muscle-ups burn the most calories. Compound movements working multiple muscle groups burn more than isolation exercises. Circuit training with minimal rest maximizes calorie burn.

All Exercises

strength

Calories Burned Calisthenics

Calisthenics uses bodyweight for resistance training—push-ups, pull-ups, squats, dips, and more. This accessible form of exercise builds functional strength and muscle while burning 300-600 calories per hour. No gym required—train anywhere.

~176 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

176 calories

Calisthenics for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of calisthenics at moderate intensity (MET 5)

Body Weight	Calories Burned
120 lbs (54 kg)	136 cal
140 lbs (64 kg)	159 cal
155 lbs (70 kg)Reference	176 cal
170 lbs (77 kg)	193 cal
185 lbs (84 kg)	210 cal
200 lbs (91 kg)	227 cal
220 lbs (100 kg)	249 cal