Calisthenics Workout Routine for Beginners.

Calisthenics is a form of exercise that uses bodyweight movements to build strength, flexibility, and endurance.

It is a great way for beginners to get started with fitness journey, as it requires minimal equipment and can be done anywhere.

In this article, we will outline a calisthenics workout routine specifically designed for beginners.

Benefits of Calisthenics

Before diving into the workout routine, let’s first understand the benefits of calisthenics.

1. Strength Building: Calisthenics exercises such as push-ups, squats, and lunges target multiple muscle groups, helping you build overall strength.

2. Flexibility: Many calisthenics movements require a good range of motion, which helps improve flexibility and mobility.

3. Endurance: Performing high-repetition exercises in calisthenics helps improve cardiovascular endurance and stamina.

4. Convenience: Calisthenics can be done anywhere, without the need for expensive equipment or a gym membership.

Getting Started

Before starting any new workout routine, it’s important to warm up properly to prevent injuries.

Spend 5-10 minutes performing dynamic stretches and light cardio exercises such as jogging or jumping jacks.

Once you’re warmed up, you can begin the calisthenics workout routine for beginners.

Remember to start with exercises that match your fitness level and gradually progress as you get stronger and more comfortable.

Calisthenics Workout Routine

1. Push-ups:


This calisthenics workout routine for beginners starts with push-ups, a great exercise for building upper body strength.

Begin in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest nearly touches the ground, and then push back up to the starting position.

Aim for 3 sets of 10-12 repetitions.

2. Squats:

girl doing squat with dumbbell
source: gymguider

Squats are an excellent exercise for targeting the lower body, including the quadriceps, hamstrings, and glutes.

Stand with your feet shoulder-width apart, and lower your body by bending your knees and pushing your hips back.

Keep your chest up and your weight on your heels.

Aim for 3 sets of 10-12 repetitions.

3. Lunges:

lung exercise
image by: znikolaevna

This calisthenics workout routine includes lunges, a fantastic exercise to strengthen your legs and improve balance.

Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground.

Push back up to the starting position and repeat on the other side.

Aim for 3 sets of 10-12 repetitions on each leg.

4. Plank:

women doing plank

Planks are a core-strengthening exercise that also engage the shoulders, arms, and glutes.

Start in a push-up position, with your hands directly under your shoulders. Lower your forearms to the ground, keeping your body in a straight line from head to toe.

Hold this position for 30-60 seconds, and then rest for 30 seconds.

Repeat for 3 sets.

5. Mountain Climbers:

mountain climbers exercise for cardio health

Mountain climbers are a dynamic exercise that effectively targets the core, shoulders, and legs, making them a great addition to this calisthenics workout routine.

Start in a push-up position, and bring one knee towards your chest, then quickly switch legs, as if you’re running in place.

Aim for 3 sets of 10-12 repetitions on each leg.

6. Jumping Jacks:

man doing jumping jack

Jumping jacks are a great way to get your heart rate up and improve cardiovascular endurance.

Stand with your feet together and your arms by your sides. Jump your feet out wide as you raise your arms overhead, and then quickly jump back to the starting position.

Aim for 3 sets of 20-30 repetitions.

Cooldown and Stretching

After completing the calisthenics workout routine, it’s important to cool down and stretch to prevent muscle soreness and promote flexibility.

Spend 5-10 minutes performing static stretches for all major muscle groups, holding each stretch for 15-30 seconds.

Remember to listen to your body and modify exercises as needed.

If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.


A calisthenics workout routine is an excellent way for beginners to start their fitness journey. It provides numerous benefits such as strength building, flexibility, endurance, and convenience.

By following the outlined exercises and gradually progressing, you can improve your overall fitness level and achieve your goals.

Remember to warm up, start with exercises that match your fitness level, and cool down with stretching. Stay consistent and enjoy the journey towards a healthier and stronger body.

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Last Update: May 14, 2024