Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.
Trying to work out factors such as which workout plan will suit you as a beginner or advanced trainer, whether you can change things if you don’t like something, and how often to work out can seem like a lot when you don’t have prior experience.
To help you on this journey, we’ve come up with easy-to-follow custom plans with a range of different workouts to help you with your goals while also keeping things fun so you don’t get bored with the same daily workouts.
Read on to discover the basic elements people of each fitness level should follow, in addition to important calisthenic facts everyone should know going into this.
As the name suggests, this is a 30-day workout plan that outlines which calisthenics exercises to do (and when to rest) for an entire month.
Yes, it is, for the following reasons:
1. It shows you what to do – It’s one thing to pick a type of workout, but an entirely different thing to actually know what to do once you start in order to reach your set goals.
An intro to calisthenics for beginners plan will tell you which exercises you should do, but it will also:
Basically, it’s a step-by-step guide to help you work out well and reach your goals without injuring yourself.
2. It teaches patience/sets realistic expectations – Put your hand up if you’ve fallen for the ‘do this for 2 weeks and see insane results’ trend that seems to have taken over the fitness world.
Such videos or plans are used as clickbait and lure people into the false belief that their bodies will change drastically in just 14 days. Unless you’re already rather fit and have very low body fat, exercising for 2 weeks will not give you miraculous results.
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When it comes to weight loss, results happen in 2 stages (12):
3. Initial rapid weight loss – Once you start exercising and burn a lot more calories than your body is used to burning, you can initially lose weight quite quickly. The results from this stage don’t become visible in just 2 weeks and may take 4 to 6 weeks to become noticeable.
If you diligently follow through with the 30-day calisthenics workout plan, you’ll certainly see results, which is better than placing all your bets on a ‘miraculous’ 2-week plan.
4. Slow, sustained weight loss – This is from the 6-week mark and beyond. From here, you can reach your ideal weight/goals in 6 months, a year, 2 years, etc. It all depends on your initial weight, genetics, diet, how well you exercise, and which exercises you do.
You’ll need to alter your exercise strategy and diet in order to avoid a plateau the longer you do the same workout. Here, you may need to upgrade from the 30-day beginner calisthenics workout plan to an intermediate plan.
Yes, you can. Maintaining your fitness level is certainly achievable through calisthenics-style workouts. (25).
A 30-day calisthenics workout plan can enhance your fitness level as it’s one of the best exercise plans for whole-body, multi-disciplinary workouts. Research conducted in Albuquerque, NM showed that high-intensity bodyweight calisthenics exercises can provide similar cardiometabolic benefits to high-intensity interval running (25).
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 and sets, having faster transitions, and taking less rest time, you can enable an aerobic focus, which improves endurance and fitness.
Furthermore, calisthenics exercises can increase muscle strength and thickness if they’re structured in a well-planned training program (11). Ultimately, calisthenics training can provide an effective strength and aerobic training method if it is performed at an appropriate intensity. (16).
This is dependent on your fitness level. Current resistance training recommendations state at least 2 days per week, and this could be an appropriate starting point for beginners (23). Intermediate individuals should increase this to 3-5 days a week for moderate-intensity workouts.
Advanced individuals can train for 5 days or more, following a well-planned program (16). For advanced individuals to gain the most benefit, they should combine 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity with at least two strength training days each week.
Further research has found that in order for muscle hypertrophy to occur, muscle protein synthesis must surpass muscle breakdown over time (22). This can be achieved through a combination of a progressive resistance training program, adequate recovery, and optimal protein intake.
Basically,
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Yes, you do. It’s important to prioritize your rest days to allow for optimal muscle recovery and growth.
A 48-hour rest period between workout sessions is generally recommended for beginners but can vary depending on the individual, including intermediate and advanced trainers (23).
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 that is completed in a training session (6).
Results from this research indicated that 48 hours is an adequate amount of time for optimal recovery, while 24 hours may be too short depending on total volume. This reinforces the importance of recovery for, maintaining performance and supporting continual progression.
Active rest days are the opposite of passive rest days where you do absolutely nothing, which allows total rest for your body and muscles from exercise.
Also known as active recovery, these are days where you’re technically resting, but you still do some kind of exercise, albeit at a lower intensity than on regular workout days. Doing active recovery exercises helps (27, 28):
All these factors help reduce muscle damage and fatigue and enable the muscles to repair themselves quickly and effectively, thereby becoming bigger/more toned and stronger.
Some examples of active rest days workouts/activities you can add to your routine include:
Yes, it is. 30 minutes of this exercise can be an effective amount of time to burn calories (9).
Someone who weighs 125 pounds can burn 135 calories with moderate intensity or 240 calories with high-intensity calisthenics, while someone who weighs 200 pounds could burn 200 or 355 calories for the same intensities.
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A warm-up is an important part of any training routine as it can help prepare you for the work ahead while also reducing the risk of injury. The University of Rochester highlighted the importance of a proper warm-up before exercising.
This activity can increase body temperature, blood flow, and range of motion, while also promoting mental preparations (26). Furthermore, a warm-up enables muscles to absorb force more effectively. Recommended general warm-ups include (26):
Follow these steps to use any calisthenics exercise plan:
Using 30-day calisthenics workout plans requires some planning. Let’s first discuss warm-ups and cool-downs and look at the various circuits for each level.
It is well established that dynamic stretching as part of an appropriate warm-up can increase range of motion and flexibility while reducing the risk of injury (7). You can use the list below as part of your warm-up and cool-down.
Dynamic warm-up stretches: Perform 5-10 repetitions of the relevant movements.
Cool-down stretches: Hold each stretch for 20-30 seconds, following the order and relaxing for 5 seconds between stretches.
It is suggested that an effective calisthenics workout plan should incorporate key movement patterns (8). 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 30-second-1-minute plank 12 step-ups 8 box jumps | Circuit 4: 2-3 sets 8 ring rows 10 wall push-ups 10 leg raises 10 reverse lunges 1-minute jump rope | Circuit 7: 3-4 sets 12 ring rows 10 modified push-ups 10 windshield wipers (30) 8 curtsy lunges 8 split squats |
| Circuit 2: 2-3 sets 8 ring rows 10 dips 8 crunches 8 lunges 6 jump squats (20) | Circuit 5: 2-3 sets 10 inverted rows 8 elevated push-ups 10 reverse crunches 12 mountain climbers 8 jump squats | Circuit 8: 3-4 sets 12 shoulder taps 10 squats 15-second side plank holds 8 lateral lunges (21) 1-minute jump rope |
| Circuit 3: 2-3 sets 8 assisted chin-ups 1-minute wall sit 8 butterfly sit-ups 8 leg flutters 12 jumping jacks | Circuit 6: 3-4 sets 10 Superman pulls (13) 8 wall push-ups 10 glute bridges 10 squats 12 jumping jacks | Circuit 9: 3-4 sets 10 close-grip inverted rows 12 chair dips 10 hollow body crunches 10 Bulgarian split squats 10 half burpees |
Intermediate trainers have three additional circuits – one workout plan includes the use of bars and the other is without equipment. The circuits have the same progressive push, pull, core, leg, and explosive elements (8). Rest for 2-3 minutes between sets.
| Circuit 1: 2-3 sets 10 butterfly pull-ups 10 dips 30-second plank holds 10 curtsy lunges 12 jumping jacks (3) | Circuit 5: 2-3 sets 10 inclined inverted rows 10 pike push-ups 10 double crunches 12 prisoner squats 1-minute jump rope | Circuit 9: 3-4 sets 4 chin-ups 12 decline push-ups 12 oblique crunches 12 box jumps 12 jump squats |
| Circuit 2: 2-3 sets 10 close-grip inverted rows 10 pike push-ups 8 elevated glute bridges 10 split squats 10 box jumps | Circuit 6: 2-3 sets 10 wide-grip inverted rows 10 wide-grip push-ups (29) 12 double crunches 10 3-limb planks 10 explosive sprinter’s lunges | Circuit 10: 3-4 sets 10-second L sit hold 10 ring or bench dips 12 crunches 10 deficit reverse lunges 10 candlestick rolls |
| Circuit 3: 2-3 sets 10 burpees 8 dumbbell dips 8 bird-dog planks 8 pyramid calf raises 12 jump squats | Circuit 7: 3-4 sets 10 hanging knee raises 10 parallette push-ups 8 unstable planks 12 mountain climbers 1-minute jump rope | Circuit 11: 3-4 sets 10 pull-ups 12 bench dips (18) 12 dumbbell crunches 12 close stance squats 12 jumping lunges |
| Circuit 4: 2-3 sets 10 weighted ring rows 10 uneven push-ups 12 side planks (5) 10 2-limb planks 10 clap push-ups | Circuit 8: 3-4 sets 5 pull-up negatives 8 pseudo planche push-ups 10 oblique crunches 12 lateral lunges 10 pistol squats | Circuit 12: 3-4 sets 6 chin ups 12 half-lever push-ups 10 planks to pikes 12 knee-tuck jumps 12 burpees |
Advanced trainers should follow a different program that incorporates more sets, reps, and challenging progressions throughout the circuits (8). The Calisthenics Nerd, an expert on advanced progressions, claims that levers are some of the most challenging options to incorporate (17).
Levers defy gravity and include the human flag, which has a Guinness World Record of a 1-minute 5.71-second hold (2) 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 and you hold progressions for 30 seconds.
| Circuit 1: 2-3 sets 12 L pull-ups 12 Hindu push-ups 8 planches (1) 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 Straddle back lever Back lever |
| Circuit 2: 2-3 sets 12 bar dips 12 decline pike push-ups 12 burpees (15) 12 hanging straight leg raises 12 shuttle runs (14) | 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 15 typewriter pull-ups (24) 12 one-hand push-ups 12 side plank abductions 15 ring dips 15 burpee jumps | Circuit 9: 3-4 progression sets 45° hanging hold Hanging side pull Flag plank Straddle flag plank Double leg drops Full human flag |
It’s time to see the four 30-day calisthenics exercise plans for each level. The customization potential is up to you and we’ll provide guidance on how you can swap the circuits.
A 30-day calisthenics workout plan for beginners requires you to follow the 48-hour rest periods to allow for adequate recovery between sessions (23). You should only swap circuits 1-5 for the same numerical range, and the same for circuits 6-9.
| 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 |
Circuit progression can be a simple way to promote hypertrophy without using equipment (22). To ensure continual progress, you’ll need to increase the intensity, which can be done by increasing the number of reps or sets you perform. So, only swap circuits 1-3 or 7-9 for the same progression levels.
| 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 |
Remember that adequate recovery is approximately 48 hours between sessions (6). Be sure to follow the recommended rest schedule, which will support optimal recovery and promote physical progression (22). The circuit progression helps. Only swap circuits 4-6 and 10-12 with progression levels in the same 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 |
Please feel free to customize the plan as required if you can’t perform lever progressions in circuits 7, 8, or 9. The Calisthenic Nerd confirms that they’re incredibly challenging (17, 19, 2).
| 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 |
Read more: Calisthenics Shoulder Exercises: Techniques and Workouts
Calisthenics training can certainly support positive long-term health. The Cleveland Clinic states that calisthenics exercise can improve strength and posture, while also supporting a healthy body mass index (4). In addition, it can improve mobility, balance, and coordination, and injury risks remain low.
Yes, beginners and intermediate individuals can start with three days per week (23). Make sure you allow for 48 hours of rest to support optimal recovery and growth.
Calisthenics can be harder than bodybuilding due to the nature of having to lift your own body weight (10). Calisthenics can build lean muscle and improve muscular endurance, in addition to aerobic conditioning. However, bodybuilding typically focuses more on developing an aesthetic body composition (11).
No, it’s not. While calisthenics is a great workout with numerous benefits, it’s not okay to work out every day.
As previously mentioned, rest is essential to every workout plan. It keeps you in great health and prevents overtraining – a condition that occurs when a person exceeds the ability of their body to recover from strenuous exercise.
Always make sure to rest from working out for a full 48 hours every week. You can also rest for 1 day a week, but this is not generally recommended as it doesn’t give your muscles enough repair and recovery time.
The best part about calisthenics is that it doesn’t require any kind of equipment, just your body weight. However, to add some resistance to your workout, you may consider investing in some small equipment, such as:
A calisthenics diet isn’t a diet per se. Instead, it’s any healthy diet that supports your calisthenics workout and goals. For example, a person who uses calisthenics for weight loss should eat a healthy calorie-deficit diet that includes adequate protein, carbohydrates, and healthy fats, in addition to drinking lots of water.
A person who uses these workouts for muscle gain and weight gain should follow the same rules, but instead of a calorie deficit, they should be in a caloric surplus.
The best 30-day calisthenic workout plan is dependent on your individual training status and goals. The workout plans are designed to enable you to customize them to better suit your unique requirements.
By following a calisthenics program, you can effectively enhance your fitness, strength, and endurance. In addition, you should make sure to eat well, drink more water, and rest.
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