Weight loss is one of the most common reasons people enter the gym. Whether you’re looking to tone up for the beach or fit into your favorite dress, you need to burn more energy than you consume.
Physical activity is a huge contributor to this. Calisthenics bodyweight training can provide a simple, effective way to burn calories using no equipment at home or in the gym. We’ve assembled the eight best exercises to work your full body and get rid of excess weight.
8 Calisthenics Workouts For Weight Loss
These eight calisthenics exercises can be used as part of a well-organized weight loss routine. They offer full-body dynamic movements that help to burn calories and promote an energy deficit.
Calisthenics For Weight Loss: 8 Optimal Exercises
Here’s our top eight list of the best bodyweight-burning calisthenics exercises. We’ve chosen these because we find them to be the most useful when included in a weight loss routine.
Push-Ups
The push-up is a tried and tested bodyweight exercise that remains a staple of calisthenics training. It uses a simple movement pattern, requires no equipment, and offers several variations.
The primary movers are the three heads of the pectoralis major or chest muscle group. The glutes, quads, core, triceps, anterior deltoids, wrist flexors, and wrist extensors perform secondary roles. As a full-body movement, it requires more energy. This makes it a great exercise to burn calories and help with weight loss.
How To Do
- Set up next to a padded area or mat. The ground or floor can also be used.
- Kneel down with your hands and feet contacting the floor. Bring your legs back straight.
- Your hands should be shoulder-width apart with your shoulders over your hands. You should be on the balls of your feet in a straight line from your head to your heels.
- Inhale and engage your core. Exhale and flex your elbows to lower your chest to the ground. Keep the same straight position with your head looking down.
- Pause briefly at the bottom position before your chest touches the ground.
- Inhale and extend your elbows to return to the starting position under control.
Tips
- Allow your hands to point slightly out to limit potential wrist stress. Avoid keeping them too straight.
- Don’t allow your chest to touch the floor at the bottom position. Control both phases of the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Ups
The pull-up is a challenging bodyweight exercise requiring muscular strength, coordination, and muscular endurance.
The primary movers are the latissimus dorsi and the lower trapezius muscles. The secondary movers are the upper and middle traps, biceps, brachialis, posterior deltoids, wrist flexors, and wrist extensors.
Like the push-up, the full body movement makes it a great exercise for weight loss. It challenges and works the upper and lower body muscles. It’s also a great way to improve grip strength and build functional movement.
How To Do
- Stand straight in front of a raised pull-up bar. Your hands should be by your sides with your feet hip-width apart.
- Step forward onto a raised platform on the pull-up station footplate. Grasp the handles using a pronated grip (palms facing in front). Your hands should be shoulder-width apart.
- Inhale and engage your core. Come forward off the raised platform so your body is hanging freely.
- Exhale and bring your arms into and behind your body to pull yourself up. Pause briefly at the top position as your chin reaches the bar height.
- Inhale while slowly lowering yourself back to the starting position under control.
Tips
- Keep your core engaged throughout to maintain balance. Avoid letting your body swing as you pull.
- Different grips may be used to change the target muscle focus. Pick a grip based on your goals.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Jump Squats
Jump squats use the foundational squat exercise and perform it using a dynamic movement pattern. This requires more energy, making it great for weight loss.
The primary movers are the quadriceps. The glutes, hamstrings, hip abductors, hip adductors, calves, and core perform secondary roles. Alongside being great for weight loss, they help to build explosive power, balance, and full-body coordination.
How To Do
- Stand straight with your feet shoulder-width apart. Your arms can be by your sides or crossed in front of you.
- Keep your chest up with a neutral back position. Your head should stay looking forward throughout.
- Inhale and engage your core. Exhale and bring your hips back while bending your knees. The action should resemble sitting in a chair.
- Come down until your upper legs are parallel to the floor. As they reach parallel, inhale and extend your knees and hips explosively to jump up.
- Come down onto the balls of your feet under control. Repeat the same movement pattern.
Tips
- Aim to land in the same position every time. This helps to keep balance and exercise focus.
- Avoid coming down flat-footed when jumping. Come onto the balls of your feet before allowing your heels down.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Walking Lunges
Walking lunges take the functional lunge movement and perform it using a dynamic walking motion. The primary movers are the quadriceps. The glutes, hamstrings, calves, and erector spinae perform secondary roles.
The added dynamic element makes them a great full-body weight loss exercise. Alongside this, they build balance and coordination which may help in sports such as badminton and tennis.
How To Do
- Find a suitable area that allows you to move around. You should be able to go forward and back without obstruction.
- Stand with your feet hip-width apart and hands by your sides. Your chest should be up with your head facing forward.
- Inhale and engage your core. Exhale and lunge forward with your right leg. Descend into the lunge until your right upper leg is parallel to the floor. Your left knee should be hovering close to the floor.
- Pause briefly at the bottom lunge position.
- Inhale and extend your right knee while pushing through your heel. At the same time, step forward into the lunge position with your left leg.
- Repeat the same movement as needed.
Tips
- Your working knee should be in line with your ankle rather than tracking over your toes. Avoid twisting your torso by keeping your core engaged.
- Choose a fixed spot in front of you to focus on. This helps to maintain balance as you lunge.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dynamic Planks
Dynamic planks alternate between the high and elbow plank positions to offer a dynamic challenge. You stay in the prone position while moving through both positions. This is a great way to burn calories, build core strength, and develop full-body coordination.
The primary movers are the upper rectus abdominal and lower rectus abdominis. The obliques, erector spinae, anterior deltoids, and upper chest perform secondary roles.
How To Do
- Set up next to a suitable exercise mat or padded area.
- Assume a prone elbow plank position. Your elbows and feet should be in contact with the ground with your hands facing forward. There should be a straight line from your head to your heels. Your shoulders should stack over your elbows.
- Engage your core. Extend your right elbow until nearly straight followed by your left elbow. You should now be in the high plank position.
- Bring your right elbow back down again followed by your left. You should now be back in the elbow plank position.
Tips
- Maintain core engagement throughout to keep a stable body position. Avoid rotating your torso and hips to maintain balance.
- Keep a controlled breathing pattern as you transition through both movements. This ensures adequate oxygen supply to your working muscles.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 2–5 | 20–30 seconds |
| Hypertrophy | 2–6 | 30–45 seconds |
| Endurance Training | 2–4 | 45–60 seconds |
| Power Training | 2–5 | 15–20 seconds |
High Knees
High knees offer a high-intensity full-body conditioning exercise that’s easy to perform. They boost your heart rate, improve your cardiovascular fitness, and develop coordination.
The primary movers are the quadriceps, hamstrings, and calves. Secondary muscles are the glutes, hip adductors, hip abductors, and core.
High knees work great as part of a weight loss calisthenics circuit. They’re easy to transition to and simple to perform.
How To Do
- Stand with your feet hip-width apart. Your arms should be relaxed by your sides.
- Engage your core. Bring your right knee towards your chest while bringing your left arm forward.
- As you start to lower your right leg, bring your left knee up and your right arm forward. This should resemble a dynamic running pattern on the spot.
- Keep your chest up with your head facing forward. Your back should be in a neutral position.
- Alternate these movements for the stated period or repetitions. Maintain a controlled breathing pattern throughout.
Tips
- Ensure that you come down onto the balls of your feet. Avoid coming down flat-footed to reduce potential ankle stress.
- Avoid twisting your torso. Your knees should come up directly as you maintain a straight torso position.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Burpees
Burpees are an excellent full-body dynamic exercise that builds muscular strength, conditioning, and functional movement.
The primary movers are the core, hamstrings, quads, glutes, and calves. Secondary movers include the anterior deltoids, chest, and triceps.
Alongside weight loss, they’re great for improving coordination and balance. Their versatile nature means they can fit into any routine
How To Do
- Set up next to a mat or suitable padded area. The ground can also be used.
- Stand with your feet hip-width apart and arms straight by your sides. Your chest should be up with your head facing forward.
- Engage your core. Come down into a low squat by bending your knees and bringing your hips back.
- As you bring your hands to the floor, push your torso forward and allow your upper body to take the weight.
- Bring both legs back into a straight position, landing on the balls of your feet.
- Without pausing, bring both legs into your chest so your feet come next to your hands. Maintain a controlled breathing pattern.
- As your feet come into your body, bring your hands and torso back up.
- Return to the starting position under control.
Tips
- Each of the technique cues discussed above should form a series of fluid movements. Practice these with the help of a mirror or friend.
- Don’t allow your body to touch the floor as your legs come back. This helps to maintain exercise focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Mountain Climbers
Mountain climbers are a dynamic, full-body conditioning exercise that requires core stability to maintain balance and good conditioning to cycle through the movements. Benefits of mountain climbers include improved cardiovascular fitness, better core stability, and enhanced muscular endurance. They work well as part of a high-intensity interval training circuit, which improves exercise capacity and improved aerobic endurance.
How To Do
- Assume a prone push-up position. Your arms should be hip-width apart with your shoulders over your hands.
- There should be a slight elbow bend with a straight line from your head to your heels. You should be looking down at the floor.
- Engage your core. Drive one knee towards your chest and bring it back in one dynamic movement.
- Immediately drive the other knee towards your chest as the opposite one returns.
- Repeat this alternating leg movement for the suggested repetitions or time.
Tips
- Keep your core engaged to maintain a straight torso position as your legs move. This helps to prevent excess rotation.
- Aim to bring each knee and foot back to the same positions during each rotation. This helps to ensure stability and exercise focus.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–4 | 30–60 seconds |
Best Weight Loss Calisthenics Workout Routine
The routine below offers a great example of organizing the above exercises into an effective weight-loss workout.
Exercise | Sets | Reps | Duration | Rest (between sets) | Notes |
|---|---|---|---|---|---|
| Pull-Ups | 3–4 sets | 8–12 reps | 60–90 seconds | Alternate between different grips every 2 weeks | |
| Push-Ups | 3–4 sets | 12–15 reps | 60–90 seconds | Use a weighted vest to increase the difficulty if needed | |
| Jump Squats | 3–4 sets | 45–60 seconds | 60–90 seconds | ||
| Burpees | 3–4 sets | 45–60 seconds | 60–90 seconds | ||
| Mountain Climbers | 3–4 sets | 45–60 seconds | 60–90 seconds |
Benefits Of Calisthenics For Weight Loss
Using calisthenics for weight loss offers a versatile training method with several benefits. Here are three main ones to consider when performing them in the gym or as a calisthenics workout at home.
Better Cardiovascular Fitness
Poor cardiovascular health is a huge issue throughout the world. Cardiovascular issues were found to be prevalent in 17.5% of people living in extreme poverty. Common risk factors include high blood pressure, diabetes, and obesity.
Physical activity provides a great way to improve cardiovascular health and reduce these risk factors. Calisthenics is well-suited to this purpose as it uses full-body dynamic exercises that are easily accessible. These require more energy which helps to create a negative energy balance for meaningful weight loss.
Other proven benefits include better body composition, muscular strength, muscular endurance, and coordination. Each of these further contributes to better cardiovascular fitness when applied to exercise and activities of daily living.
Easily Accessible
Calisthenics is great as part of a weight loss routine due to its easy accessibility. It’s uncomplicated to perform, requires little to no equipment, and costs nothing or very little. Because of this, it doesn’t have the same barriers as other resistance training methods might.
Calisthenics can be done as stand-alone exercises or organized workouts. They also work great as part of a fun and challenging circuit routine to improve enjoyment and adherence.
The possibilities are endless with the amount of versatile exercises offered. Our 30-day calisthenics challenge offers several enjoyable workouts that can be done at home or in the gym.
Improved Functional Fitness
Functional fitness training refers to exercises that resemble everyday movement and activity. A squat resembles sitting on a chair while a deadlift resembles picking something up off the floor.
Being more functional is a great way to improve mobility and move more. This leads to an increase in energy expenditure which can improve weight loss when correctly applied.
The full-body, dynamic nature of calisthenics training offers a great way to improve function, flexibility, and mobility. Many common calisthenics movements resemble functional movement patterns. Examples include the squat, lunge, and push-up.
Does Calisthenics Burn Fat?
Weight loss is an overall reduction in body weight which includes the weight from fat, muscle, and water. Fat burning is one part of the weight loss equation.
Weight loss occurs when a negative energy balance is present. This should be the most important consideration. Other factors such as food quality, timing, and supplementation play smaller but important roles.
A negative energy balance can be achieved by eating less and moving more, with physical activity being part of this. Calisthenics is a popular method of physical activity that can be used. A 30-minute calisthenics workout can be enough to create the energy deficit needed.
While it doesn’t offer a magic weight loss effect, it’s well-suited due to the benefits listed above. It uses full-body dynamic exercises to improve body composition, posture, and muscular strength and endurance.
With this, calisthenics training should be seen as one of the better exercise modes for weight loss. It can be used to create a negative energy balance and improve many of the important physical determinants listed above.
Other Tips To Keep In Mind
- Consistency Is Key — Being consistent forms the foundation on which sustainable weight loss results are achieved. This refers to performing the same healthy habits and routines that underpin the beneficial changes. Adopt good dietary habits and perform a consistent calisthenics training routine that you enjoy.
- Good Nutrition Is Needed — Consistent resistance training is only one part of the weight loss equation. An energy deficit is needed for weight loss to happen. Part of this involves eating nutrient-dense food sources from the right food groups.
- Prioritize Rest And Sleep — Getting enough sleep is important for muscle recovery and maintaining performance. Both of these can help to build and preserve lean muscle when applied correctly. Aim for at least seven hours of daily sleep and 48 hours of rest between resistance training sessions.
- Track Your Progress — Tracking progress allows you to see if the changes you’ve made are working. Monitoring your dietary intake, weight, and body composition are ways of tracking progress.
- Set Manageable Goals — Goal setting is a fundamental tool that can be used to achieve successful weight loss. Break larger weight loss goals down using the SMART goal-setting principle. This ensures they are specific, measurable, achievable, realistic, and time-bound.
Conclusion
Calisthenics training can be used as part of a well-organized weight loss routine. It offers several versatile bodyweight exercises that can be used to create an energy deficit. Alongside this, improvements in body composition, cardiovascular fitness, and mobility can further enhance weight loss.
The eight exercises that we’ve chosen above offer full-body, dynamic movements that work well as a weight loss routine. Program them as a stand-alone session or add them to other calisthenics workouts. Have a go at them for yourself and enjoy some of the weight loss benefits they offer!
Frequently Asked Questions
Calisthenics training is great for weight loss when applied correctly. It offers a versatile type of resistance exercise that can be used to burn calories to create an energy deficit.
You can lose belly fat by performing calisthenics training as part of a well-organized health and fitness routine. This should also include good lifestyle choices and the right dietary intake to match your goals.
A 20-minute calisthenics workout can be sufficient to lose fat when enough volume is performed. Alongside this, using a higher workout intensity requires more energy. Consider both these factors when planning a 20-minute workout.
Calisthenics is a versatile type of training that can be adapted to different ability levels. This includes bigger individuals looking to lose weight. Many of the bodyweight exercises offer easier variations.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Robinson, E. and Stensel, D. (2022). Does physical activity cause weight loss? International Journal of Obesity, [online] 47(2), pp.91–92. doi:https://doi.org/10.1038/s41366-022-01247-4.
- Wissem Dhahbi, Helmi Chaabene, Anis Chaouachi, Padulo, J., Behm, D.G., Cochrane, J., Burnett, A. and Karim Chamari (2018). Kinetic analysis of push-up exercises: a systematic review with practical recommendations. Sports Biomechanics, [online] 21(1), pp.1–40. doi:https://doi.org/10.1080/14763141.2018.1512149.
- Marcelo, Nunes, R.P., Markus, Assumpção, C.O. and Orsatti, F.L. (2024). Full‐body resistance training promotes greater fat mass loss than a split‐body routine in well‐trained males: A randomized trial. European Journal of Sport Science, [online] 24(6), pp.846–854. doi:https://doi.org/10.1002/ejsc.12104.
- Raju Vaishya, Misra, A., Abhishek Vaish, Ursino, N. and Riccardo D’Ambrosi (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of Health Population and Nutrition, [online] 43(1). doi:https://doi.org/10.1186/s41043-024-00500-y.
- Straub, R.K. and Powers, C.M. (2024). A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. International Journal of Sports Physical Therapy, [online] 19(4). doi:https://doi.org/10.26603/001c.94600.
- Marchetti, P.H., Guiselini, M.A., Silva, Tucker, R., Behm, D.G. and Brown, L.E. (2018). Balance and Lower Limb Muscle Activation Between in-Line and Traditional Lunge Exercises. Journal of Human Kinetics, [online] 62(1), pp.15–22. doi:https://doi.org/10.1515/hukin-2017-0174.
- Amiruddin, M., Wiriawan, O. and Muhammad, M. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga, [online] 15(2), p.282. doi:https://doi.org/10.26858/cjpko.v15i2.47332.
- Nystoriak, M.A. and Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine, [online] 5. doi:https://doi.org/10.3389/fcvm.2018.00135.
- Uchenwoke Chigozie Ikenna, Onuoha Gift Ngozichi, Ilo Ijeoma, Nwadilibe Ijeoma, Neboh Ifeanyichukwu and Martin, O.C. (2020). Effect of Circuit Training on the Cardiovascular Endurance and Quality of Life: Findings from an Apparently Healthy Female Adult Population. Journal of Applied Life Sciences International, [online] pp.1–8. doi:https://doi.org/10.9734/jalsi/2020/v23i330148.
- Muhammed Mustafa Atakan, Li, Y., Şükran Nazan Koşar, Hüseyin Hüsrev Turnagöl and Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health, [online] 18(13), pp.7201–7201. doi:https://doi.org/10.3390/ijerph18137201.
- Pascal Geldsetzer, Tisdale, R.L., Stehr, L., Michalik, F., Lemp, J., Aryal, K.K., Albertino Damasceno, Houehanou, C., Mari, J., Nuno Lunet, Mayige, M., Moghaddam, S.S., Mwangi, K.J., Bommer, C., Marcus, M.-E., Theilmann, M., Ebert, C., Rifat Atun, Davies, J.I. and Flood, D. (2024). The prevalence of cardiovascular disease risk factors among adults living in extreme poverty. Nature Human Behaviour, [online] 8(5), pp.903–916. doi:https://doi.org/10.1038/s41562-024-01840-9.
- Prasad, A. and Saini, A. (2024). View of Impact of specific calisthenics conditioning program on physiological and health-related fitness… INDIAN JOURNAL OF PHYSIOLOGY AND ALLIED SCIENCES, [online] 76(2024), pp.39–43. doi:https://doi.org/10.55184/ijpas.v76i02.260.
- ARCHILA, L.R., BOSTAD, W., JOYNER, M.J. and GIBALA, M.J. (2021). Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. International Journal of Exercise Science, [online] 14(3), p.93. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8136567/.
- Nemanja Lakicevic, Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A. and Patrik Drid (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Frontiers in Psychology, [online] 11. doi:https://doi.org/10.3389/fpsyg.2020.577522.
- Dominski, F.H., Ramires Alsamir Tibana and Andrade, A. (2022). ‘Functional Fitness Training’, CrossFit, HIMT, or HIFT: What Is the Preferable Terminology?. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.882195.
- Guler, O., Oguzhan Tuncel and Bianco, A. (2021). Effects of Functional Strength Training on Functional Movement and Balance in Middle-Aged Adults. Sustainability, [online] 13(3), pp.1074–1074. doi:https://doi.org/10.3390/su13031074.
- Salwa Refat El-Zayat, Hiba Sibaii and El-Shamy, K.A. (2019). Physiological process of fat loss. Bulletin of the National Research Centre/Bulletin of the National Research Center, [online] 43(1). doi:https://doi.org/10.1186/s42269-019-0238-z.
- Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A.A. and Martínez-Sanz, J.M. (2021). Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients, [online] 13(9), p.3255. doi:https://doi.org/10.3390/nu13093255.
- Thomas, E., Bianco, A., Mancuso, E.P., Patti, A., Tabacchi, G., Paoli, A., Messina, G. and Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science, [online] 25(3), pp.215–222. doi:https://doi.org/10.3233/ies-170001.
- Carlo, R. (2024). The effect of 10-week wholebody calisthenics training program on the muscular endurance of untrained collegiate students. Journal of Human Sport and Exercise, [online] 19(4), pp.941–953. doi:https://doi.org/10.55860/c9byhd85.
- Feig, E.H. and Lowe, M.R. (2017). Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications. Obesity, [online] 25(9), pp.1509–1515. doi:https://doi.org/10.1002/oby.21925.
- Jakub Woźniak, Katarzyna Woźniak, Kornelia Pajtel, Wrzosek, M. and Dariusz Włodarek (2024). The impact of the size of the energy deficit on the rate of body weight in 6 months and willingness to continue reduction program conducted online–An intervention study. Food Science & Nutrition. [online] doi:https://doi.org/10.1002/fsn3.4442.
- Watson, N.F., Badr, M.S., Belenky, G., Bliwise, D.L., Buxton, O.M., Buysse, D., Dinges, D.F., Gangwisch, J., Grandner, M.A., Clete Kushida, Malhotra, R.K., Martin, J.L., Patel, S.R., Quan, S. and Esra Tasali (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. SLEEP. [online] doi:https://doi.org/10.5665/sleep.4716.
- MONTEIRO, E.R., VINGREN, J.L., CORRÊA, V.G., NEVES, E.B., STEELE, J. and NOVAES, J.S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International Journal of Exercise Science, [online] 12(4), p.932. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6719818/.
- Ingels, J.S., Misra, R., Stewart, J., Lucke-Wold, B. and Shawley-Brzoska, S. (2017). The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. Journal of Diabetes Research, [online] 2017, pp.1–8. doi:https://doi.org/10.1155/2017/6951495.
- Bailey, R.R. (2017). Goal Setting and Action Planning for Health Behavior Change. American Journal of Lifestyle Medicine, [online] 13(6), pp.615–618. doi:https://doi.org/10.1177/1559827617729634.
About the Author
Chris Marshall, MSc, PT Personal Trainer
0 Comments