30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels

A 30-day Calisthenics workout plan sounds daunting and exciting at the same time. It can seem quite confusing when you notice everyone recommending entirely different plans. Factors such as which workout plan will suit you, as a beginner or advanced trainer and can you change things if you don’t like something?

Yes, and yes! Our plans are custom, easy to follow, and won’t bore you with the same daily workouts. But first, let’s discover the basic elements each fitness level should follow.

Can You Stay Fit With Calisthenics?

Maintaining your fitness level can certainly be achieved through calisthenics-style workouts. (23). What can these incredible, customizable workout plans do for you?

• 30-day calisthenics workout plan at home for beginners
• 30-day calisthenics workout plan (no equipment) for intermediate trainers
• 30-day calisthenics workout plan for mass in intermediate trainers
• 30-day calisthenics transformation plan for advanced trainers

A 30-day calisthenics workout plan will not enhance your fitness level, but It is also one of the best exercise plans for whole-body, multi-disciplinary workouts. Research conducted in Albuquerque, NM displayed that high-intensity bodyweight calisthenics exercises could result in similar cardiometabolic benefits as high-intensity interval running (23). 

Calisthenics is a body-weight resistance exercise with the additional benefit of cardio if you incorporate exercises into moderate to high-intensity circuits. By performing more repetitions, sets, faster transitions, and less rest time, you can enable an aerobic focus, which improves endurance and fitness. 

Further to this, A North Dakota study showed that calisthenics exercises can increase  muscle strength and thickness if structured in a well-planned training program (10). Ultimately, calisthenics training can provide an effective strength, and aerobic training method (14).

How Many Days A Week Should I Train Calisthenics?

This can depend on your fitness level. Current resistance training recommendations state at least 2 days per week, this could be an appropriate starting point for beginners. (24). Intermediate individuals can increase this to 3-5 days weekly for moderate-intensity workouts. 

Advanced individuals could train for 5 days or more, following a well-planned program (14). For advanced individuals to gain the most benefit, they should incorporate 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity, in conjunction with at least two strength training days.

Further research states that in order for muscle hypertrophy to occur, muscle protein synthesis needs to surpass muscle breakdown over time (20). This can be achieved through a combination of a progressive resistance training program, adequate recovery, and optimal nutrition intake. You could start with two to three days as a beginner, up to four days as an intermediate individual, and settle for no less than four days as an advanced individual looking to progress continually.

Read More: Master Bodyweight Training With Different Types Of Calisthenics

Do You Need Rest Days From Calisthenics?

Yes, it is just as important to prioritize your rest days in order to allow for optimal muscle recovery and growth. Beginners should allow a  48-hour period between workout sessions  (24). The same principle applies to intermediate and advanced individuals, regardless of the emphasis on hypertrophy and mass. 

Western Kentucky University researchers highlighted that muscular recovery can be influenced by many variables including total volume completed and individual age. This raises the fact that recovery time is also dependent on the amount of work completed in a training session (5).

Results from this research displayed that 48 hours is an adequate amount of time for optimal recovery, whereas 24 hours may be too short depending on total volume. This reinforces the importance of recovery in order to maintain performance and support continual progression.

Is 30 Minutes Of Calisthenics Enough?

WebMD states that 30 minutes can be an effective amount of time to burn calories (8). Someone who weighs 125 pounds can burn 135 calories with moderate intensity or 240 calories with high-intensity calisthenics. Moreover, someone who weighs around 200 pounds could burn, 200 or 355 calories for the respective intensities above.

How Long Should You Warm Up Before Calisthenics?

The University of Rochester highlighted the importance of a proper warm-up before exercise. A warm-up can increase body temperature, blow flow, and range of motion as well as promote mental preparations (25). Furthermore, a warm-up enables muscles to absorb force more effectively. A warm-up is an important part of any training routine as it can help prepare you for the work ahead while reducing the risk of injury.  Recommended general warm-ups can include (25):  

• Beginners-Intermediate: 5-minute warm-up circuit & 5 minutes of stationary jogging.
• Advanced: 5-10 minutes of the warm-up circuit & 5-10 minutes of stationary jogging.

How To Use Our 30-Day Calisthenics Workout Plans

Follow these steps to use any calisthenics exercise plan: 

1. Choose a 30-day plan,
2. Follow each day’s rest or circuit numbers suggestions, 
3. Find the corresponding circuits for beginners to advanced athletes,
4. Follow each circuit’s suggested reps, sets, or time,
5. Swap any circuits within the same level if one doesn’t suit you (highlighted exercises are exciting choices).

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Circuits To Use In The 30-Day Calisthenics Exercise Plans

Using 30-day calisthenics workout plans requires some planning. Let’s first discuss warm-ups and cool-downs and jump into the various circuits for each level.

Dynamic Calisthenics Warm-Up Circuit

It is well established that dynamic stretching as part of an appropriate warm-up can increase the range of motion, and flexibility and reduce the risk of injury (6). You can use the list below as part of your warm-up and cool-down. Hold each stretch for 20-30 seconds, following the order while relaxing for 5 seconds between stretches.

Dynamic warm-up stretches: 

1. Arm circles 
2. Shoulder rolls 
3. Inchworms 
4. Leg swings 
5. Dynamic hamstring sweep
6. Cossack squats
7. Torso rotations 

Cool down stretches: 

1. 1. Pec stretch
   2. Lats stretch
   3. Forward-fold
   4. Scorpion stretch
   5. Hip flexor stretch
   6. Glute stretch
   7. Half-frog stretch
   8. Dynamic Child’s Pose

Calisthenics Circuits For Beginners

It is suggested that an effective calisthenics workout plan incorporates key movement patterns (7). These foundational movement patterns include pull, push, core, leg, and plyometric (explosive) exercises. Follow the circuits below in order and rest for 1-2 minutes between sets, depending on your fitness level. 

Calisthenics Circuits For Intermediate Trainers

Intermediate trainers have three additional circuits as one workout plan includes the use of bars and the other without equipment. Meanwhile, the circuits have the same progressive push, pull, core, leg, and explosive elements (7). Rest for 2-3 minutes between sets.

Read More: Calisthenics Push-Ups 101: The Complete Beginner’s Guide

Calisthenics Circuits For Advanced Trainers

Advanced trainers will follow a different program while incorporating more sets, reps, and challenging progressions throughout the circuits (7). The Calisthenics Nerd, an expert on advanced progressions, claims levers are some of the most challenging options to incorporate (15). 

Levers defy gravity, including the human flag, which holds a Guinness World Record for a 1-minute 5.71-second hold (1) You’ll only find gravity-defying calisthenics in the final three circuits. Please use the remaining circuits to customize your plan if you can’t do levers. 

Finally, levers are timed, where you hold progressions for 30 seconds.

Calisthenics Workout 30-Day Plans Beginner-Advanced

It’s time to see the four 30-day calisthenics exercise plans for each level. The customization potential is in your hands. You’ll have guidance on how to swap the circuits.

30-Day Calisthenics Workout Plan At Home For Beginners

A 30-day calisthenics workout plan for beginners requires you to follow the 48-hour rest periods to allow for adequate recovery between sessions (24). Only swap circuits 1-5 for the same numerical range, and do the same with circuits 6-9.

30-Day Calisthenics Workout Plan (No Equipment) For Intermediate Trainers

Circuit progression can be a simple way to promote hypertrophy without using equipment (20). In order to continually progress, you will need to increase the intensity, which can be done by increasing the amount of reps of sets you perform. So, only swap circuits 1-3 or 7-9 for the same progression levels within those three digits.

30-Day Calisthenics Workout Plan For Mass In Intermediate Trainers

Remember that adequate recovery is approximately 48-hours in between sessions (5). Be sure to follow the recommended rest schedule, to support optimal recovery and promote physical progression (20). The circuit progression helps. Only swap circuits 4-6 and 10-12 with the progression levels in the respective number ranges.

30-Day Calisthenics Transformation Plan For Advanced Trainers

Please feel free to customize the plan as necessary if you can’t do lever progressions in circuits 7,8, or 9. The Calisthenic Nerd confirms they’re extremely challenging (15, 17, 1).

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FAQs

• Is Calisthenics Good for Long-Term Health?

Calisthenics training can certainly support positive long-term health. The Cleveland Clinic states that calisthenics exercise can improve strength, and posture, and support a healthy body mass index (2). Additionally, it can improve mobility, balance, and coordination. Meanwhile, injury risks remain low.

• Can I Do Calisthenics 3 Times a Week?

Yes, beginners and intermediate individuals can start with three days per week (24). Make sure to allow for 48 hours of rest to support optimal recovery and growth. Advanced individuals can move to 5 days weekly with 30-45 minute workouts (14). It’s important to start at an appropriate level to your individual training status, and only progress once you have developed a solid foundation.

• Why Is Calisthenics Harder Than Bodybuilding?

Calisthenics can be harder than bodybuilding due to the nature of having to lift your own body weight (9). Calisthenics can build lean muscle and improve muscular endurance as well as aerobic conditioning. Bodybuilding on the other hand typically focuses more on developing an aesthetic body composition (10).

Summary

Utilise the 30-day calisthenic workout plan, depending on your individual training status and goals. The workout plans are designed in a way that enables you to customize them to suit your unique requirements even more. By following a calisthenic program you can effectively enhance your fitness, strength, and endurance.