Calisthenics is such a fun form of exercise that can be done anywhere by anyone.
But can you do 2 calisthenics workouts in a day?
Here’s whether you can do calisthenics twice a day:
You can do calisthenics twice a day as long as your calisthenics workouts aren’t too intense. If your calisthenics workouts are strenuous, then you shouldn’t do calisthenics twice a day.
In this article, we cover the pros and cons of doing calisthenics twice a day, whether you should do calisthenics twice a day, how to do calisthenics twice a day, and much more!
Benefits Of Doing Calisthenics Twice A Day
More Fat Loss
The number one factor when it comes to fat loss is a calorie deficit.
(With keto pills a close second lol 😉)
A calorie deficit is the process of burning more calories than you’re consuming.
So there are 2 ways you can increase a calorie deficit.
You can either consume less calories or burn more calories.
By doing calisthenics twice a day, you’ll burn more calories which will help you lose more fat.
More Muscle Building
When you do calisthenics twice a day, your muscles will experience more micro-damage due to an increase in training volume.
Our body’s response to this micro-damage is to repair the muscle tissue and make it larger in a process called hypertrophy.
So in theory, you should build more muscle by doing calisthenics twice a day.
Improved Mental Health
I feel like I can take on any challenge in the world after working out.
I’m more happy, outgoing and vitalized.
So by doing calisthenics twice a day, I can experience this feeling not just once, but twice in a day!
(Even research shows that exercise improves mood and mental health!)
Drawbacks Of Doing Calisthenics Twice A Day
Less Intense Workouts
There are 3 main variables you can tweak when working out:
The volume of your workout describes how many sets and reps you do when exercising.
So if you usually do 3 sets of 10 push ups, then you could increase the volume by doing 5 sets of 10 push ups. Or even 3 sets of 20 push ups.
The intensity of your workout describes how challenging your workouts are.
So if you usually do sets of 10 push ups, but your body is capable of doing 12 (albeit being a huge challenge), then you could increase the intensity by aiming for 12. Alternatively, you could increase the intensity by slowing down your reps so muscles are under tension for longer.
The frequency of your workout describes how often you work out.
So if you usually do calisthenics 3 times a week, you could increase the frequency by doing calisthenics every day.
As a rule of thumb, it’s wise to have only 2 of the 3 variables at a high level, otherwise your workouts will suffer, and your body won’t perform optimally.
And since doing calisthenics twice a day means high frequency and volume, then you must sacrifice the intensity of your workouts.
Higher Risk of Injury
A common cause of injury is overtraining your muscles.
Well, when you overtrain, you’re putting a lot of stress on your muscle tissue before it’s had the time to fully recover.
As a result, you’re much more likely to damage your muscle tissue.
When you train twice a day with calisthenics, your muscles may not have the time to recover between your workouts which increases the chance of injury,
Should You Do Calisthenics Twice A Day?
There isn’t a right or wrong answer to this one.
It all comes down to personal preference.
If you want to build more muscle and burn more fat in a short period of time (i.e. to prepare for a vacation), then doing calisthenics twice a day would be a sensible decision.
Whereas if you really enjoy vigorous calisthenics workouts, then you shouldn’t do it twice a day, as you’d need to sacrifice the intensity.
How To Do Calisthenics Twice A Day
So you’re convinced that doing calisthenics twice a day is the right thing for you.
But how do you go about it?
Well, you ought to spread your workouts out as long as possible.
This way, you’re giving your muscles as much time as they need to recover.
Another thing to consider is the intensity of your workouts – ideally your workouts should be of moderate intensity at most.
Here’s a sample moderate intensity calisthenics workout to spark some ideas.
Once you’ve done each exercise, take a 90 second break to complete the circuit, and then repeat the circuit a further 4 times.
Exercise 1: Standard Pull Ups (for 60 seconds)
Exercise 2: Standard Push Ups (for 60 seconds)
Exercise 3: Slow Bodyweight Squats (for 120 seconds)
Exercise 4: Standard Chin Ups (for 60 seconds)
Exercise 5: Standard Push Ups (for 60 seconds)
Exercise 6: Slow Bodyweight Squats (for 120 seconds)
A Typical Day With 2 Calisthenics Workouts
As mentioned earlier, you ideally want to spread out your calisthenics workouts as much as possible, to give your body time to rest and recover in between.
So to give you further clarity of how this would work in practice, here’s a sample day that includes 2 calisthenics workouts.
- 07:00 Wake Up
- 07:30 Breakfast
- 09:30 Pre Workout Snack
- 10:00 Calisthenics Workout 1
- 12:00 Lunch
- 17:00 Dinner
- 19:30 Pre Workout Snack
- 20:00 Calisthenics Workout 2
- 10:30 Bed
As you can see, the workouts have a nice 9-hour gap in between to allow recovery.
Wrapping things up, it’s clear that 2 calisthenics workouts in a day is possible if you give your body plenty of rest in between, and if you work out at a moderate intensity.
This will do the world of good at preventing injury and you getting the most out of your workouts.
And whether or not you should train calisthenics twice a day depends totally on your goals.
Some people may benefit from it, whereas others may be best doing more intense workouts but only once a day.
Well, that’s all I have for today’s article guys!
I hope I’ve answered all your questions on this topic, but if not, then please fire them in the comments below.
I’ll get back to you in a flash.
See you soon.
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.