It’s possible to build muscles without weights or a trip to the
gym by doing a variety of calisthenics at home. With these
familiar exercises, you can improve your shape, burn calories
and improve your heart health. Performing the exercises at
different intensity levels will help you create intense,
effective, full-body cardio and muscle-building exercise
routines.  Calisthenics are exercises you perform with little or
no equipment, using your body weight to provide resistance.
Performing them quickly makes them easier to do, helping you
prevent muscle fatigue so you can perform longer cardio
workouts. Performing them slowly requires you to use more
muscular effort, resulting in more muscle building. Using a
variety of exercises, you can target not only your upper body,
lower body and core, but also specific muscles as well, letting
you create full-body exercise routines.  To build muscle, raise
and lower yourself slowly during exercises, pausing for two
seconds between each repetition. This prevents you from