Best At-Home Calisthenics Workout: 10 Exercises and How to Structure Your Routine

We can struggle to exercise consistently for many reasons. We don’t have enough time, the commute to work is too long, the gym is too expensive, or we just don’t have the motivation to get out of the house.

When we settle on home workouts, we tend to stick with what’s comfortable and easy, such as running around the block or doing crunches on the living room floor. Not that these exercises are bad, but if you want to see real progress and challenge yourself, it’s time to incorporate calisthenics into your home workout routine.

Calisthenics is a form of exercise that uses body weight movements to build strength, flexibility, and endurance. It requires no equipment or gym membership, which makes it the perfect option for at-home workouts. Plus, with the right structure and exercises, you can create a challenging and effective full-body workout.

Is Calisthenics at Home Possible?

Calisthenics at home is possible because:

1. It requires minimal space
2. No equipment is necessary (and if you choose to use equipment, portable options such as resistance bands and parallettes are inexpensive and don’t take up much room)
3. There are modifications for all fitness levels
4. It can be done indoors or outdoors
5. It saves time and money compared to going to the gym

For a well-rounded calisthenics workout at home, you don’t need any equipment, but a few key items can enhance your routine. Here are some recommendations:

• Pull-Up Bar: Ideal for upper-body exercises such as pull-ups and chin-ups. You can get a doorway pull-up bar or a free-standing one.
• Parallettes: Great for exercises such as dips, L-sits, and handstand push-ups. They’re compact and easy to store.
• Resistance Bands: Useful for adding resistance to exercises or assisting with pull-ups and dips.
• Gymnastic Rings: Versatile for a variety of exercises, including rows, dips, and muscle-ups. They can be hung from a pull-up bar or a sturdy overhead structure.
• Yoga Mat: Provides cushioning for floor exercises and stretches.
• Jump Rope: Excellent for cardio and warming up.

These items are relatively inexpensive and don’t take up much space, which makes them perfect for at-home calisthenics workouts.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Can You Build Muscle with Calisthenics at Home?

You can build muscle with calisthenics at home; your body weight provides the resistance needed to break down and repair muscle tissue. However, building muscle with calisthenics requires a slightly different approach to traditional weightlifting.

Progressive Overload

With weightlifting, the amount of weight lifted increases over time to build muscle. With calisthenics, you can’t add more weight, so you need to find other ways to progress, such as increasing reps or difficulty of exercises (1). Some equipment, such as resistance bands, can also add resistance to exercises.

Isolation vs. Compound Exercises

For most individuals with an effective strength training program, compound exercises will be the focal point of each workout, regardless of training style. However, traditional weight training lends itself more easily to isolation exercises, which focus on a single muscle or joint. Many new weight training trainees fall into the trap of using a variety of isolation exercises in lieu of a compound-based program as they’re simpler and less physically demanding, giving a false sense of adequate volume. 

While there’s nothing inherently wrong with isolation exercises, they are far less functional than compound movements, and should typically be utilized as accessory exercises for most people. Calisthenics makes focusing on compound exercises easy as such a large percentage of its exercises involve functional compound movement patterns.

Isometric Holds

These are an essential component of calisthenics, where you hold a position for a specific amount of time. Isometric holds challenge your muscles in ways traditional isotonic exercises don’t, which leads to a unique training stimulus.

Full Range of Motion

Calisthenics focuses on using your whole body to perform exercises, often involving a large range of motion for multiple joints. This full range of motion allows for increased muscle activation and growth (2).

Proper Form

As with traditional weightlifting, using proper form is essential in calisthenics to target specific muscles and prevent injury (3). Don’t be too eager to get to feats such as one-arm pull-ups and handstand push-ups; focus on mastering proper form in the basic movement patterns first.

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

10 Calisthenics Exercises for a Full-Body Workout

Here are 10 key exercises that target all the major muscle groups and challenge your body in different ways:

1. Close Grip Push-up

The close grip push-up primarily engages the triceps, chest, and shoulders. By bringing your hands closer together, you’ll activate more of the triceps than with a standard push-up. This exercise translates well to everyday movements such as pushing open doors or lifting objects overhead.

For those who are looking for the best at-home calisthenics workout with no equipment, this exercise is a fantastic addition.

Steps to Execute:

1. Start in a plank position with your hands placed close together, directly under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Lower your body until your chest almost touches the floor.
4. Push through your palms to return to the starting position.

2. Decline Push-up

Decline push-ups shift a bit more focus onto your upper chest and shoulders, while also working your triceps. Positioning your feet on an elevated surface increases the challenge and engages more muscle fibers. This translates into greater strength for pushing movements in your daily life.

It’s one of the best at-home calisthenics workouts for beginners as it allows for progressive challenge. 

Steps to Execute:

1. Find a sturdy surface to elevate your feet, such as a bench or step.
2. Get into a push-up position with your feet on the elevated surface and hands on the ground.
3. Lower your body, keeping your elbows close to your sides.
4. Push back up to the starting position.

3. Chin-up

Chin-ups target your biceps, back, and shoulders. They’re fantastic for building upper-body strength and enhancing your grip, which is essential for activities such as lifting boxes or climbing. Including chin-ups in your calisthenics workout plan can significantly boost your pulling strength.

Steps to Execute:

1. Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
2. Hang from the bar, letting your arms fully extend.
3. Engage your core and pull yourself up until your chin is above the bar.
4. Lower yourself back to the starting position with control.

4. Pull-up

Pull-ups are another great upper-body exercise that primarily engages the back, biceps, and shoulders. They’re excellent for improving postural control and overall upper-body strength, which translates to lifting tasks in daily situations. They are also nearly the same as the chin-up, but with a pronated (overhand) hand position, which will target the lats more and shift some focus away from the biceps. They’re a staple in any 30-day calisthenics workout plan for beginners who are looking to build muscle.

Steps to Execute:

1. Hang from a pull-up bar using an overhand grip, hands slightly wider than shoulder-width.
2. Pull yourself up until your chin clears the bar.
3. Lower yourself back down slowly to fully extend your arms.

BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

5. Band Overhead Press

The band overhead press engages the shoulders and triceps while also activating the core for stabilization. This movement closely mimics the motion of lifting objects overhead in real life. It’s perfect for anyone who is looking to incorporate resistance in their calisthenics workout at home without equipment.

Steps to Execute:

1. Place a resistance band under your feet and hold the ends with both hands at shoulder height.
2. Stand tall with your core engaged.
3. Press the band upward until your arms are fully extended.
4. Slowly return to the starting position.

6. Band Lat Pulldown

This exercise works the latissimus dorsi, biceps, and shoulders, mimicking the motion of pulling something down from above. Improved strength in these muscle groups is important for daily activities such as pulling yourself up to standing or pulling open a heavy door. 

Steps to Execute:

1. Anchor a resistance band overhead, such as a pull-up bar.
2. Grab the ends with both hands and sit or kneel down.
3. Pull the band down to your chest while squeezing your shoulder blades together.
4. Return to the starting position with control.

7. Hollow Body Hold

The hollow body hold mainly targets the core, including the abdominals and hip flexors. This exercise helps develop core stability, which is essential for many everyday movements such as bending or lifting. It’s an effective addition to any calisthenics workout routine.

Steps to Execute:

1. Lie on your back with your arms extended overhead and legs straight.
2. Lift your arms, head, and legs off the ground, keeping your lower back pressed into the floor.
3. Hold this position while engaging your core for 20-30 seconds.

8. Glute Bridge

The glute bridge primarily targets the glutes and hamstrings, while also working the core. Strengthening these muscle groups translates to improved stability during daily activities such as walking, running, and climbing stairs. It’s a simple yet effective exercise for a beginner calisthenics workout routine.

Steps to Execute:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Press through your heels and lift your hips toward the ceiling.
3. Squeeze your glutes at the top, then lower back down.

9. Band Resisted Squat

This exercise works the quadriceps, hamstrings, and glutes, which makes it essential for lower-body strength. Incorporating band resistance increases the challenge and helps with everyday actions such as squatting down to pick something up or standing up from a low couch or chair. It’s a fantastic option for a best at-home calisthenics workout for beginners.

Steps to Execute:

1. Stand on the center of a resistance band with your feet shoulder-width apart.
2. Hold the ends of the band at shoulder height.
3. Lower your body into a squat, keeping your chest up and knees in line with your toes.
4. Push through your heels to return to standing.

Read more: Best Calisthenics Program for Total Body Fitness

10. Nordic Curl

The Nordic curl is one of the best exercises that target the hamstrings. It can help prevent injuries and improve functional strength, which translates to better performance in activities that require knee flexion. This makes it a worthy inclusion in any calisthenics workout plan.

Steps to Execute:

1. Kneel on a soft surface and anchor your feet under something sturdy.
2. Keep your body straight from your knees to your head.
3. Slowly lower your body forward as far as you can while keeping control.
4. Use your arms to push yourself back up to the starting position.

These exercises create a solid framework for a 30-day calisthenics workout plan for beginners that is designed to build strength and endurance in the comfort of your home. By integrating these movements into your routine, you’ll enhance your fitness and improve your functional strength for daily activities.

What Is the Best At-Home Calisthenics Workout Routine?

The best at-home calisthenics workout routine is one that incorporates a mix of exercises that target all major muscle groups, including the upper body, lower body, and core.

Here are some tips to help you create the best at-home calisthenics workout routine for yourself:

• Start with a dynamic warm-up to prepare your body and prevent injuries.
• Choose a mix of exercises that target different muscle groups and movements.
• Incorporate both body weight and resistance band exercises to add variety and challenge your muscles in different ways.
• Don’t forget rest days as they allow your muscles time to recover and repair.
• Gradually increase the difficulty and intensity of your workouts, but listen to your body and don’t push yourself too hard.

This Calisthenics Workout Routine may be just what you need.

How Long Should I Do Calisthenics?

The duration of your calisthenics workout depends on your fitness level and goals. If you’re a beginner, start with 2-3 times a week for at least 20-30 minutes. As you progress, aim to increase the frequency and duration gradually. Remember to listen to your body and take rest days when required.

BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

Does Calisthenics Need Rest Days?

Rest days are essential in any workout plan, including calisthenics. They allow your muscles to recover and grow, reduce the risk of injury, and help prevent burnout (4). Even the best calisthenics workout plans incorporate rest days to ensure you can perform at your best and make consistent progress.

FAQs

• Is calisthenics twice a week enough?

Calisthenics twice a week can be enough for beginners, particularly if you’re just starting. As you progress and your fitness improves, you can consider adding more frequency and volume to your workouts.

• How many push-ups should I do a day?

The number of push-ups you should do a day depends on your fitness level and goals. If you have specific goals to increase the number of push-ups you can do, start with an achievable number and increase it gradually. You may also choose to start with a modified push-up variation such as kneeling push-ups or incline push-ups. 

That being said, there’s no need to set a specific “push-ups per day” goal, as doing push-ups daily isn’t necessary for a well-structured program. Some may find that daily push-ups lead to overuse injury, while others won’t have a problem with it. Determine what your goals are, listen to your body, and base your program on what you hope to achieve.

• Is it OK to only do calisthenics?

While calisthenics is an effective form of exercise, it’s also beneficial to incorporate other types of workouts and physical activities into your routine. This will help prevent boredom, target different muscle groups, and improve overall fitness. However, if calisthenics is the only form of exercise you enjoy or have access to, it can still provide significant health benefits.

• Do people who do calisthenics live longer?

There’s not currently adequate research that links the consistent performance of calisthenics with increased longevity specifically. However, regular exercise, including calisthenics, can improve overall health and reduce the risk of chronic diseases, which may contribute to a longer lifespan (5).

Try Calisthenics for Beginners at Home for a beginner-friendly workout.

The Bottom Line

Calisthenics is an excellent option for anyone who is looking to improve their overall strength and fitness without relying on equipment or gym memberships. With a little creativity, these 10 exercises can be combined into a personalized calisthenics workout routine that meets your specific needs and goals. It’s important to bear in mind that a balanced workout plan should also include rest days and proper nutrition for optimal results.