Losing weight can feel confusing. There are so many people telling you to do different things. Some swear by running or cycling every day. Others say bodyweight training is all you need. The truth is, both cardio and calisthenics can help you lose weight. They just work in different ways, and the best choice depends on what you enjoy and what fits into your life.

I’m Ed Rocha, a calisthenics coach here in the UK, and I’ve helped people drop body fat using both approaches. Let’s break it down so you know which might be right for you.

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What is Cardio?

Cardio is any activity that gets your heart rate up for a period of time. This could be running, cycling, swimming, rowing or brisk walking. Cardio helps you burn calories during the session and it improves your heart health.

Many people choose cardio because it’s easy to start. You can put on a pair of trainers and go for a run, or hop on a bike. You do not need much equipment and you can track your progress by distance, time or speed.

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What is Calisthenics?

Calisthenics is training using your own bodyweight. Exercises like push-ups, pull-ups, squats and planks build muscle strength and improve how your body moves. While it might not burn as many calories in the moment as a long run, calisthenics helps you gain muscle. Muscle burns more calories at rest, which can help you lose weight over time.

The bonus is you can do it almost anywhere. A park, your living room or a local gym with a pull-up bar is enough to get started.

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Cardio for Weight Loss

Cardio burns calories while you are doing it. If your goal is quick calorie burn, longer cardio sessions can help. For example, running for 30 minutes might burn 300–400 calories depending on your weight and speed.

The challenge with cardio is that results depend on keeping the habit going. If you stop, you lose the calorie burn. Also, too much cardio without strength work can lead to losing muscle, which slows down your metabolism.

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Calisthenics for Weight Loss

Calisthenics works differently. It may not burn as many calories per session as a long run, but it builds muscle that helps your body burn more energy even when you are resting. It also changes your shape by toning muscles, which many people find motivating.

If you combine calisthenics with some cardio and good nutrition, you get the best of both worlds. You burn calories during training and keep your metabolism high afterwards.

Which Should You Choose?

The best choice is the one you will stick with. If you enjoy running, cycling or swimming, keep doing it. If you prefer learning skills, building strength and seeing your body change in the mirror, calisthenics might be more rewarding. Many of my clients do a mix. They train calisthenics three times a week and add a short cardio session twice a week.

Real Example

One of my online clients, Ben, wanted to lose fat but hated running. We set him up with a calisthenics plan and added short skipping sessions at the end of two workouts each week. In three months, he lost 7 kg and could do his first pull-up. The key was finding something he enjoyed enough to keep doing.

FAQs

Can cardio and calisthenics be done together?
Yes. Mixing them gives you the benefits of both calorie burn and muscle building.

Do I need a gym for calisthenics?
No. You can start at home with no equipment. A pull-up bar is useful later.

Will calisthenics make me bulky?
No. Most people get stronger and more toned, not bulky.

Is cardio better for quick weight loss?
It can be, but pairing it with strength training helps you keep the weight off.

Ready to Start?

If you want a plan that combines calisthenics and cardio for weight loss, I offer free beginner workouts and personalised coaching. Whether you want to train in person in the UK or online, I can help you set up a plan that works for your life.