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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).

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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. 

See also
The Simplest Lower Back Calisthenics Guide for Beginners

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.

30 day calisthenics workout plan

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.

See also
Calisthenics Vs Bodybuilding: Which One Is Right For You?

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. 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. 

Circuit 1: 2-3 sets

  • 8 inverted rows
  • 8 push-ups
  • 1-minute plank
  • 12 step-ups
  • 8 box jumps
Circuit 4: 2-3 sets

  • 8 chest high pull-ups
  • 10 wall push-ups
  • 10 leg raises
  • 10 reverse lunges
  • 1-minute jump rope
Circuit 7: 3-4 sets

Circuit 2: 2-3 sets

  • 8 regular pull-ups
  • 10 dips
  • 8 crunches
  • 8 lunges
  • 6 jump squats (18)
Circuit 5: 2-3 sets

  • 10 inverted rows
  • 8 diamond push-ups
  • 10 reverse crunches
  • 12 mountain climbers
  • 8 jump squats
Circuit 8: 3-4 sets

  • 12 close-grip pull-ups
  • 10 pike push-ups
  • 8 side planks
  • 8 lateral lunges (19)
  • 1-minute jump rope
Circuit 3: 2-3 sets

  • 8 chin-ups
  • 1-minute wall handstand
  • 8 butterfly sit-ups
  • 8 leg flutters
  • 12 jumping jacks
Circuit 6: 3-4 sets

  • 10 Superman pulls (11)
  • 8 wall handstand push-ups
  • 10 glute bridges
  • 10 squats
  • 12 jumping jacks
Circuit 9: 3-4 sets

  • 10 close-grip chin-ups
  • 12 chair dips
  • 10 hollow body crunches
  • 10 Bulgarian split squats
  • 10 half burpees

30 day calisthenics workout plan

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.

Circuit 1: 2-3 sets

  • 10 butterfly pull-ups
  • 10 dips
  • 12 planks with holds
  • 10 cursty lunges
  • 12 jumping jacks (3)
Circuit 5: 2-3 sets

  • 10 inclined inverted rows
  • 10 decline pike push-ups
  • 10 double crunches
  • 12 prisoner squats
  • 1-minute jump rope
Circuit 9: 3-4 sets

  • 12 kipping pull-ups
  • 12 decline push-ups
  • 12 oblique crunches
  • 12 box jumps
  • 12 jump squats
Circuit 2: 2-3 sets

  • 10 close-grip pull-ups
  • 10 pike push-ups
  • 8 elevated glute bridges
  • 10 split squats
  • 10 box jumps
Circuit 6: 2-3 sets

  • 10 wide-grip pull-ups
  • 10 wide-grip push-ups (26)
  • 12 double crunches
  • 10 3-limb planks
  • 10 explosive sprinter’s lunges
Circuit 10: 3-4 sets

  • 10 L pull-ups
  • 10 ring dips
  • 12  crunches
  • 10 deficit reverse lunges
  • 10 candlestick rolls
Circuit 3: 2-3 sets

  • 10 muscle-ups
  • 8 dumbbell dips
  • 8 bird-dog planks
  • 8 pyramid calf raises
  • 12 jump squats
Circuit 7: 3-4 sets

  • 10 hanging knee raises
  • 10 paralette push-ups
  • 8 unstable planks
  • 12 mountain climbers
  • 1-minute jump rope
Circuit 11: 3-4 sets

  • 10 one-hand pull-ups
  • 12 bench dips (16)
  • 12 dumbbell crunches
  • 12 close stance squats
  • 12 jumping lunges
Circuit 4: 2-3 sets

  • 10 weighted pull-ups
  • 10 uneven push-ups
  • 12 side planks (4)
  • 10 2-limb planks
  • 10 clap push-ups
Circuit 8: 3-4 sets

  • 10 pull-up negatives
  • 8 pseudo planche push-ups
  • 10 oblique crunches
  • 12 lateral lunges
  • 10 pistol squats
Circuit 12: 3-4 sets

  • 12 muscle ups
  • 12 half-lever push-ups
  • 10 planks to pikes
  • 12 knee-tuck jumps
  • 12 burpees
See also
Basic Calisthenics Workout: A Comprehensive Guide for Beginners

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

30 day calisthenics workout plan

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.

Circuit 1: 2-3 sets

  • 12 L pull-ups
  • 12 Hindu push-ups
  • 8 planches (21)
  • 12 jumping lunges
  • 12 jump squats with rotations
Circuit 4: 3-4 sets

  • 15 strict pull-ups
  • 15 clap push-ups
  • 12 3-limb planks
  • 15 Explosive sprinter’s lunges
  • 20 jumping jacks
Circuit 7: 3-4 progression sets

  • Dead hang
  • Inverted hang
  • Skin the cat
  • Tuck-back lever
  • Single-leg back lever
  • Straddled back lever
  • Back lever
Circuit 2: 2-3 sets

Circuit 5: 3-4 sets

  • 12 wide-grip pull-ups
  • 12 handstand push-ups
  • 12 2-limb planks
  • 15 pistol squats
  • 15 burpees high jumps 
Circuit 8: 3-4 progression sets

  • Dead hang
  • Inverted row
  • Inverted hang
  • Tuck-front lever
  • Tuck lever raise
  • Single-leg front lever
  • Skin the cat
  • Straddled front lever
  • Front lever
Circuit 3: 2-3 sets

  • 12 muscle ups
  • 12 uneven push-ups
  • 12 decline planks
  • 12 Bulgarian split squats
  • 2-minute jump rope
Circuit 6: 3-4 sets

Circuit 9: 3-4 progression sets

  • 45° hanging hold
  • Hanging side pull
  • Flag plank
  • Straddle flag plank
  • Double leg drops
  • Full human flag

BetterMe

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.

See also
Calisthenics Workout App: The Ultimate Bodyweight Training Companion
Day 1:

Circuit 2

Day 7:

Rest

Day 13: 

Rest

Day 19: 

Rest

Day 25: 

Rest

Day 2: 

Rest

Day 8:

Circuit 2

Day 14: 

Circuit 6

Day 20: 

Rest

Day 26: 

Circuit 7

Day 3: 

Circuit 1

Day 9: 

Rest

Day 15: 

Rest

Day 21: 

Circuit 5

Day 27: 

Rest

Day 4:

Rest

Day 10: 

Circuit 1

Day 16: 

Circuit 4

Day 22: 

Rest

Day 28: 

Circuit 8

Day 5: 

Circuit 3

Day 11: 

Rest

Day 17:

Rest

Day 23: 

Circuit 8

Day 29:

Rest

Day 6: 

Rest

Day 12: 

Circuit 5

Day 18: 

Circuit 6

Day 24: 

Rest

Day 30:

Circuit 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.

Day 1:

Circuit 2

Day 7:

Circuit 2

Day 13: 

Rest

Day 19: 

Circuit 3

Day 25: 

Circuit 9

Day 2: 

Rest

Day 8:

Rest

Day 14: 

Circuit 2

Day 20: 

Rest

Day 26: 

Rest

Day 3: 

Circuit 1

Day 9: 

Circuit 1

Day 15: 

Circuit 7

Day 21: 

Circuit 8

Day 27: 

Circuit 8

Day 4:

Rest

Day 10: 

Rest

Day 16: 

Rest

Day 22: 

Circuit 7

Day 28: 

Rest

Day 5: 

Circuit 3

Day 11: 

Circuit 3

Day 17:

Circuit 9

Day 23: 

Rest

Day 29:

Circuit 7

Day 6: 

Rest

Day 12: 

Circuit 1

Day 18: 

Rest

Day 24: 

Rest

Day 30:

Circuit 9

30 day calisthenics workout plan

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.

Day 1:

Circuit 5

Day 7:

Rest

Day 13: 

Rest

Day 19: 

Circuit 10

Day 25: 

Circuit 12

Day 2: 

Rest

Day 8:

Circuit 6

Day 14: 

Rest

Day 20: 

Rest

Day 26: 

Rest

Day 3: 

Circuit 6

Day 9: 

Circuit 5

Day 15: 

Circuit 4

Day 21: 

Circuit 11

Day 27: 

Circuit 11

Day 4:

Rest

Day 10: 

Rest

Day 16: 

Circuit 5

Day 22: 

Rest

Day 28: 

Circuit 10

Day 5: 

Circuit 4

Day 11: 

Circuit 4

Day 17:

Rest

Day 23: 

Circuit 10

Day 29:

Rest

Day 6: 

Rest

Day 12: 

Circuit 6

Day 18: 

Circuit 11

Day 24: 

Rest

Day 30:

Circuit 12

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).

Day 1:

Circuit 3

Day 7:

Rest

Day 13: 

Rest

Day 19: 

Circuit 4

Day 25: 

Circuit 7

Day 2: 

Circuit 1

Day 8:

Circuit 1

Day 14: 

Rest

Day 20: 

Rest 

Day 26: 

Circuit 8

Day 3: 

Rest 

Day 9: 

Circuit 3

Day 15: 

Circuit 4

Day 21: 

Rest

Day 27: 

Rest

Day 4:

Circuit 2

Day 10: 

Rest

Day 16: 

Circuit 6

Day 22: 

Circuit 5

Day 28: 

Rest

Day 5: 

Circuit 3

Day 11: 

Circuit 5

Day 17:

Rest

Day 23: 

Circuit 8

Day 29:

Circuit 7

Day 6: 

Rest

Day 12: 

Circuit 6

Day 18: 

Circuit 5

Day 24: 

Rest

Day 30:

Circuit 9

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30 day calisthenics workout plan

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.

See also
Is Radio Calisthenics For Everyone? Here's What You Need To Know

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 11 of the Most Hardcore Fitness Records Ever (2021, guinessworldrecords.com)
  2. 5 Calisthenics To Try – Cleveland Clinic (2022, health.clevelandclinic.org)
  3. 3 Major Health Benefits of Jumping Jacks and How to Do Them (2020, insider.com)
  4. Are Planks Good For Abs? The Truth About This Popular Workout – Better Me (2022, betterme.world)
  5. A Series of Studies-A Practical Protocol for Testing Muscular Endurance Recovery (2003, pubmed.ncbi.nlm.nih.gov)
  6. Benefits of Dynamic Stretching (2015, nebh.org) 
  7. Calisthenics: Benefits, Types, and Getting Started (2023, verywellfit.com)
  8. Calisthenics: Benefits, Types of Exercises, and More (2021, webmd.com)
  9. Calisthenics Vs Weights: Which Road Should You Go Down? – Better Me (2023, betterme.world)
  10. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness (2018, pubmed.ncbi.nlm.nih.gov)
  11. Got Back Pain? How the Superman Exercise Can Help (2021, health.clevelandclinic.org)
  12. How a Shuttle Run Tests Speed, Agility, and Cardio Fitness (2022, verywellfit.com)
  13. How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained – Better Me (2022, betterme.world)
  14. How Much Physical Activity Do Adults Need? (2022, cdc.gov)
  15. How to Back Lever – The Complete Guide (2020, calisthenicsnerd.com)
  16. How to Do Triceps Dips: Techniques, Benefits, and Variations (2022, verywellfit.com) 
  17. How to Front Lever – Step-By-Step Guide (2020, calisthenicsnerd.com)
  18. Jump Squats Benefits: How Exploding Skyward Can Power Pack Your Muscles – Better Me (2022, betterme.world)
  19. Lunges Muscles Worked, Variations, And Benefits – Better Me (2022, betterme.world)
  20. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods (2019, ncbi.nlm.nih.gov)
  21. (PDF) The Effects of a Calisthenics Training Intervention on Posture, Strength, and Body Composition (2017, researchgate.net)
  22. Pull-Up Bar Workout: 20 Exercises for All Your Muscle Groups (2020, calisthenicsnerd.com)
  23. The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises (2022, frontiersin.org)
  24. The Best Calisthenics Workout Plan for All Fitness Levels (2021, medicalnewstoday.com) 
  25. The Warm-Up: UR Medicine – University of Rochester Medical (n.d., urmc.rochester.edu) 
  26. Wide Grip Push Ups Muscles Worked And Proper Technique – Better Me (2022, betterme.world)
  27. Windshield Wipers Exercise: Tone Your Core With This Ab Workout (2021, today.com)
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