All calisthenics exercises share one thing in common: they appear easy but they’re quite difficult to do. For example, if you’re a complete beginner, you may feel like giving up on your fitness goals the first time you try a pull-up. That’s exactly why having a calisthenics beginner workout plan at home is essential—it offers a structured path to progress, builds foundational strength, and keeps you motivated as you master bodyweight movements one step at a time
However, a calisthenic home workout doesn’t have to be hard. With a beginner calisthenics workout plan, you’ll understand how to start calisthenics training and develop the required strength and endurance to continue. In this article, you’ll find an easy yet challenging calisthenics workout plan for beginners.
What Is a Calisthenics Workout?
“Calisthenics” comes from the Greek words “kállos”, which means beauty, and “sthenos,” meaning strength. A calisthenics workout is an exercise program consisting of bodyweight exercises or exercises that involve minimal to no equipment. The beauty of calisthenics lies in the fact that instead of creating resistance to gravity by using weight equipment, you utilize your own body mass. The plank, push-up, squat, and handstand are all examples of basic callisthenics exercises.
Why Should You Engage in Calisthenics Exercises?
The thing about calisthenics is that it secures the following advantages for you, and more:
Calisthenics Training Decreases Depressive Symptoms
Like most exercises, calisthenics reduce your chances of slipping into depression. In a study on the relationship between sedentary behavior and mental health, it was concluded that adults who live sedentary lifestyles are more likely to be depressed.
If the nature of your job demands that you work long hours seated, or you’re at a point in life where you watch television all day long, you’re living a sedentary lifestyle. And we’re willing to bet that you’ve felt down for no obvious reason from time to time.
Through Calisthenics, You Can Build Muscle and Build Strength
Strength training programs often incorporate bodyweight training such as push-ups. “Why is that a big deal,” you wonder. It’s a big deal because in a randomized controlled trial, participants who did pushups three days a week for four consecutive week had greater muscular strength in their upper body than those that did bench presses for the same period.
Calisthenics Assist with Weight and Fat Loss
The findings of an experiment on how calisthenics affect body composition in football players were published in 2017. In the experiment, players that consistently did calisthenics exercises for 8 weeks lost a healthy amount of weight. Their body fat mass, right and left leg fat percentage, and body free fat mass reduced to a notable degree. The take-home from this experiment is that participating in calisthenics is one way to safely lose weight and fat.
8-week Beginner Calisthenics Workout Plan
In the 2018 Physical Activity Guidelines for Americans, it’s recommended that adults should do moderate-intensity exercises for 150 to 300 minutes per week. If the exercises are of high intensity, adults should limit their workout durations to somewhere between 75 and 150 minutes every week.
However , if you’re completely new to calisthenics, your workout days should be at least 48 hours apart. You won’t hit the 150-minute mark recommended by the American Physical Activity Guidelines Committee but you’ll allow your muscles and joints to adapt to calisthenics without increasing your risk of injury.
Also, research findings on efficient training programs highlight that the total number of sets you do over a week is more important than how many days you train. To maximize gains, you should aim for at least 4 sets per muscle group using a weight that challenges you within the 6-15 rep range.
Additional scientific evidence suggests that consecutive and non-consecutive resistance training cause similar improvements in strength, red blood cell parameters, and bone mineral density.
Based on this data, and considering that you’re new to calisthenics, our calisthenics workout plan for beginners will include rest days. On workout days, you’ll train different muscle groups. The plan will incorporate stretching exercises as well, so that at the end of it, you’ll have boosted your strength and flexibility.
Week 1
Day 1 (Full Body)
Session 1:
- Wall Push-ups: 3 sets of 12 reps (45 seconds rest)
- Bodyweight Squats: 3 sets of 10 reps (1-minute rest)
- Plank: 3 sets of 20 reps (30 seconds rest)
Session 2:
- Glute Bridges: 3 sets of 10 reps (45 seconds rest)
- Plank Shoulder Taps: 3 sets of 16 reps (45 seconds rest)
- Calf Raises: 3 sets of 12 reps (30 seconds rest)
Day 2 (Core + Lower Body)
Session 1:
- Lunges: 3 sets of 10 reps per leg (1-minute rest)
- Mountain Climbers: 3 sets of 20 reps (30 seconds rest)
- Russian Twists: 3 sets of 20 reps (45 seconds rest)
Session 2:
- Leg Raises: 3 sets of 12 reps (45 seconds rest)
- Squat Jumps: 3 sets of 8 reps (1-minute rest)
- Superman Hold: 3 sets of 20 seconds (45 seconds rest)
Week 2
Day 1 (Upper Body + Core)
Session 1:
- Incline Push-ups: 3 sets of 10 reps (1-minute rest)
- Plank (with Arm Lift): 3 sets of 16 reps (45 seconds rest)
- Superman Hold: 3 sets of 25 seconds (45 seconds rest)
Session 2:
- Tricep Dips: 3 sets of 10 reps (45 seconds rest)
- Flutter Kicks: 3 sets of 20 reps (45 seconds rest)
- Plank Shoulder Taps: 3 sets of 20 reps (10 per side, 45 seconds rest)
Day 2 (Lower Body)
Session 1:
- Reverse Lunges: 3 sets of 12 reps per leg (45 seconds rest)
- Step-ups (low step): 3 sets of 10 reps per leg (1-minute rest)
- Bodyweight Squats: 3 sets of 15 reps (1-minute rest)
Session 2:
- Wall Sits: 3 sets of 30 seconds (45 seconds rest)
- Curtsy Lunges: 3 sets of 10 reps per leg (45 seconds rest)
- Calf Raises (toes out): 3 sets of 15 reps (30 seconds rest)
Week 3
Day 1 (Full Body)
Session 1:
- Push-ups (Knee or Standard): 3 sets of 12 reps (1-minute rest)
- Squat Jumps: 3 sets of 10 reps (1-minute rest)
- Plank to Push-up Transition: 3 sets of 8 reps (45 seconds rest)
Session 2:
- High Knees: 3 sets of 30 seconds (45 seconds rest)
- Russian Twists: 4 sets of 20 reps (10 per side, 30 seconds rest)
- Glute Bridge March: 3 sets of 10 reps per leg (45 seconds rest)
Day 2 (Core + Lower Body)
Session 1:
- Bodyweight Squats: 4 sets of 12 reps (1-minute rest)
- Lateral Lunges: 3 sets of 10 reps per leg (1-minute rest)
- Leg Raises: 3 sets of 12 reps (45 seconds rest)
Session 2:
- Side Plank (each side): 3 sets of 20 seconds (45 seconds rest)
- Glute Bridges: 3 sets of 15 reps (45 seconds rest)
- Superman Hold: 4 sets of 25 seconds (45 seconds rest)
Week 4
Day 1 (Upper Body)
Session 1:
- Diamond Push-ups (Knee or Standard): 3 sets of 8 reps (1-minute rest)
- Plank Shoulder Taps: 3 sets of 20 reps (10 per side, 45 seconds rest)
- Burpees: 3 sets of 6 reps (45 seconds rest)
Session 2:
- Tricep Dips: 3 sets of 12 reps (1-minute rest)
- Mountain Climbers: 3 sets of 20 reps (45 seconds rest)
- Superman Plank: 3 sets of 20 seconds (45 seconds rest)
Day 2 (Lower Body + Core)
Session 1:
- Bodyweight Squats (with 5-second hold): 4 sets of 10 reps (1-minute rest)
- Bulgarian Split Squats: 3 sets of 8 reps per leg (45 seconds rest)
- Calf Raises (toes pointed forward): 3 sets of 20 reps (30 seconds rest)
Session 2:
- Side Plank (with Hip Dips): 3 sets of 10 reps per side (45 seconds rest)
- Bicycle Crunches: 4 sets of 20 reps (10 per side, 30 seconds rest)
- Lateral Step-ups: 3 sets of 10 reps per leg (45 seconds rest)
Week 5
Day 1 (Full Body HIIT)
Session 1:
- Jumping Jacks: 4 sets of 30 seconds (30 seconds rest)
- Burpees: 3 sets of 8 reps (45 seconds rest)
- Lunges: 3 sets of 12 reps per leg (45 seconds rest)
Session 2:
- Squat to Calf Raise: 4 sets of 12 reps (45 seconds rest)
- Mountain Climbers: 4 sets of 25 reps (45 seconds rest)
- Russian Twists: 4 sets of 20 reps (10 per side, 45 seconds rest)
Day 2 (Core + Lower Body)
Session 1:
- Bodyweight Squats: 4 sets of 15 reps (1-minute rest)
- Step-ups: 3 sets of 10 reps per leg (45 seconds rest)
- Lateral Lunges: 3 sets of 12 reps per leg (1-minute rest)
Session 2:
- Plank Shoulder Taps: 4 sets of 20 reps (45 seconds rest)
- Leg Raises: 4 sets of 12 reps (45 seconds rest)
- Curtsy Lunges: 3 sets of 10 reps per leg (45 seconds rest)
Weeks 6 to 8
In the last three weeks of your calisthenics workout programme, repeat the exercises that you did in the first five weeks. Focus on hitting higher reps and resting for shorter periods between sets.
Final Thoughts on the Calisthenics Workout Plan for Beginners
Before commencing any of the calisthenics exercises for beginners, do some warm-ups. Starting with basic exercises like the pushup, performed in the plank position with hands shoulder-width apart, or working on pulling movements using a pull-up bar or resistance bands, can develop muscle mass. It’s recommended to do the recommended number of repetitions, but ensure that whatever number of reps you do, you maintain good form on your training days.
