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Whether you realize it or not, you're probably already familiar with calisthenics. Put simply, calisthenics is just bodyweight exercises. Calisthenics is great for beginners because it builds full-body strength and requires no equipment. You can also easily modify exercises for different levels of difficulty.

People have been doing bodyweight training since ancient Greece, and for good reason. It does more than build muscle.

Experts at Harvard Health Publishing say calisthenics can also boost your endurance, flexibility and coordination. Research also links it to better aerobic fitness and a stronger core.

You don't need a big time commitment to see results. Harvard points to one study in which eight basic lower-body exercises (think squats, knee lifts and heel raises) raised muscle strength and power by 15% over 10 months.

It's also free, and you can do calisthenics whenever and wherever it suits you. As you get stronger, you can make the moves harder by adding reps, small pulses or holds.

If you want to try calisthenics, here are my five favorite calisthenics exercises. Even with no equipment, these moves still give you a great workout.

I love this move because it trains a movement pattern we use daily: sitting and standing. It works your core and most of your lower-body muscles.

Lower your hips as if you're about to sit in a chair. Go as low as you can, or until your thighs are parallel with the ground.

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