Best Calisthenics Program for Total Body Fitness 

The best calisthenics program will help you achieve total body fitness through a series of carefully crafted body weight exercises. Whether you’re a beginner who is looking to build muscle and lose weight or an experienced athlete who is looking for some new options, keep reading for several tips on improving strength, endurance, flexibility, and overall physical health. 

What Is the Best Calisthenics Program?

The best calisthenics workout will help you reach your goals while limiting your likelihood of an injury. It should be challenging enough that it pushes the muscles to get stronger and grow without being so difficult that it’s difficult to remain consistent. The program should contain exercises that improve strength, mobility, and cardiovascular fitness, and you should perform the exercises for at least 30 minutes, three or more times per week(1). 

Is Calisthenics Better than the Gym?

The question of whether calisthenics or the gym is better will depend on your goals and circumstances. Calisthenics doesn’t require any equipment and you can do it anywhere. The gym offers access to machines, free weights, and specialized equipment for diverse workouts. It’s also easier to target individual muscles and increase resistance progressively to promote muscle growth and strength(2). 

What Are the Big 3 Calisthenics?

The big 3 calisthenics are a set of three exercises that provide a whole-body workout, effectively targeting many different muscle groups. You can also modify the difficulty of these exercises, which makes them suitable for various fitness levels(3). 

Pull-up

The pull-up is for building the back and overall upper-body strength as it targets the latissimus dorsi (lats), biceps, shoulder, and forearm muscles. Variations of the pull-up include the chin-up (underhand grip), wide-grip pull-up, and commando pull-up. 

To perform a traditional pull-up:

1. Grip the pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from you.
2. Hang from the bar with your arms fully extended.
3. Begin to bend your elbows and pull your body upward until your chin clears the bar.
4. Lower yourself back to the starting position in a controlled manner.

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Push-up

A push-up is an exercise that also works the upper body, but focuses on pushing, whereas a pull-up focuses on pulling. Push-ups target the chest, triceps, shoulders, and core. Variations of the standard push-up include wide push-ups, diamond push-ups, and incline/decline push-ups. 

1. Start in a plank position with your elbows extended and your hands placed slightly wider than shoulder-width apart.
2. Lower your body by bending your elbows until your chest nearly touches the floor. Your elbows should be at a 45-degree angle from your body.
3. Push through your hands to extend your elbows and return to the starting position.

Squats

Squats target the quadriceps, hamstrings, glutes, calves, and core. Performing this exercise regularly can improve balance, flexibility, and mobility. Variations include jump squats, pistol squats, and Bulgarian split squats. 

1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Bend your knees and start to lower your body as if about to sit on an invisible chair. Continue to lower until your thighs are at least parallel to the ground.
3. Press through your heels, extend your knees, and stand back up to the starting position.
4. Aim for 3 sets of 10-15 repetitions.

What Is the Best Calisthenic Exercise?

Much like the best calisthenic program, the best calisthenic movement depends on your goals and fitness level. Someone who is on a weight loss program may benefit more from exercises that increase their heart rate, such as jumping jacks and burpees, while someone who is looking to add muscle mass may get better results by adding pull-ups and squats to their routine. 

Read more: The Simplest Lower Back Calisthenics Guide for Beginners

How to Create the Best Calisthenics Program

To create an effective calisthenics workout, you need to first determine your goals and consult your physician to ensure you’re healthy enough to participate in these exercises. Then create a well-rounded routine that aligns with what you’re trying to accomplish(2). 

1. If your goal is strength, focus on exercises that build muscle and strength, such as pull-ups and push-ups.
2. If you want to improve your endurance, include more repetitions and longer sets in your routine.
3. Incorporate stretches and mobility exercises to improve your flexibility and balance.
4. Emphasize high-intensity and cardiovascular exercises if your goal is weight loss.

Is 3 Sets Enough for Calisthenics?

The effectiveness of doing three sets in a calisthenics routine depends on several factors, including your fitness goals, the intensity of the exercises, and your current fitness level. For beginners, three sets can be enough to build foundational strength. However, as you progress, you may need to increase the number of sets or the difficulty of the exercises to continue making gains(4). 

30-Day Calisthenics Workout Plan for Beginners

When developing a calisthenics program for beginners, it can be helpful to set goals to help you stay motivated. A 30-day calisthenics challenge is a great way to do exactly that, and staying consistent will help you see positive gains. There are many challenges to choose from to help you reach any goal(4). 

Calisthenics List of Exercises

Chair Squats

Chair squats are a great beginner-friendly calisthenic exercise that helps build lower-body strength and improve balance(4).  

1. Stand in front of the chair with your feet hip-width apart and your toes pointed slightly outward.
2. Bend your hips and knees to lower your body toward the chair until your buttocks lightly touch it.
3. Press through your heels to stand back up to the starting position.
4. Perform 3 sets of 10-15 repetitions.

Planks

The plank is a core-strengthening exercise that engages multiple muscle groups and can improve overall stability and endurance. It’s beginner-friendly and you can modify it to make it a little easier if required(4). 

1. Lay face down on the floor, then raise your body off the ground so it rests on your forearms and toes, similar to a push-up.
2. Breathe in through your chest and out through your stomach. As you breathe out, tighten your abdominal muscles.
3. This exercise is all about holding that tightness in your abdomen.
4. While holding this position, try to keep your back flat and avoid any sagging of the hips for 20-30 seconds or for as long as possible.
5. It’s more important to use perfect form than it is to stretch this out for a specific duration of time. Form is crucial for this exercise.
6. Gradually increase the duration to 1-2 minutes once you feel confident in your form.

Reverse Lunges

Reverse lunges are an effective lower-body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. They’re also a little easier on the knees than a standard lunge(4). 

1. Stand with your feet hip-width apart.
2. Step one foot backward, landing on the ball of your foot
3. As you start to lower your hips, your back heel will raise so that you’re on your tiptoes on the back foot.
4. Make sure both knees are at approximately a 90-degree angle. Your front thigh should be parallel to the ground and your back knee should be just above the floor.
5. Push through the heel of your front foot to return to the starting position, and repeat with the other leg.
6. Aim for 3 sets of 10-15 repetitions per leg.

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Bird Dogs

Bird dogs are good for improving core stability, balance, and coordination. They target multiple muscle groups, including the core, lower back, glutes, and shoulders, and are good for all skill levels(4). 

1. Start on your hands and knees in a tabletop position.
2. Keep your back flat and your neck in a neutral position as you extend your right arm forward and your left leg backward, keeping both parallel to the floor.
3. Reach with your arm and leg as far as possible and hold the position for a few seconds before slowly returning to the starting position.
4. Repeat with the opposite arm and leg.
5. Aim for 3 sets of 10-15 repetitions per side.

Trunk Twists

Trunk twists are a great exercise for most skill levels and can help improve core strength, flexibility, and rotational movement. They target the oblique muscles and the abs(9). 

1. Sit on the floor with your knees bent and feet flat on the ground.
2. Lean back slightly to engage your core, but keep your back straight.
3. Clasp your hands together and rotate your torso to the right, bringing your hands toward the floor beside your hip.
4. Twist as far as you can and pause briefly before returning to the starting position.
5. Repeat turning to the left side.
6. Aim for 3 sets of 10-15 repetitions per side.

Read more: Calisthenics Shoulder Exercises: Techniques and Workouts

Jumping Jacks

Jumping jacks are an excellent choice for calisthenics programs that are focused on increasing the heart rate to improve cardiovascular endurance and burn calories. They provide a full-body workout that engages the legs, core, shoulders, and arms and also help improve coordination and balance(9). 

• Stand straight with your feet together and your arms at your sides.

• Jump and spread your legs shoulder-width apart while raising your arms from the side above your head to form the letter X.

• Jump again to return to the starting position.

• Aim for 20-30 reps.

FAQs

• Is calisthenics twice a week enough?

When developing a calisthenics workout plan, one of the most common questions is how often to work out. While most experts will agree that any activity is better than none, The U.S. Department of Health and Human Services recommends at least 150 minutes (two and a half hours) of moderate-intensity physical activity per week. Therefore, unless you get a lot of activity in other ways during the week, you will likely want to try to do calisthenics more than twice a week. Many experts recommend aiming for three 30-minute workout sessions per week to see the best results(5).

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

When you first start your calisthenics training program, most experts recommend aiming for two sets of 5-6 repetitions. Gradually increase the number of reps and sets as you become stronger and are able to do so(6). 

• Does calisthenics increase testosterone?

There is some evidence that a calisthenics workout can increase testosterone levels immediately after exercise, lasting for an hour post-workout. However, it returns to normal after a few hours. The increase in testosterone can also vary from one individual to the next, as can their reaction to it(7). 

• Do reps matter in calisthenics?

The number of reps you do is essential for creating progressive overload, which is important for strength gains, particularly in calisthenics, where you don’t have the luxury of increasing weight. Increasing the number of reps can also help you get more cardiovascular activity, which can help improve your cardiovascular health, and is needed for people on a weight loss plan(8). 

The Bottom Line

The best calisthenics program will help you reach your fitness goals safely and effectively. Before you get started, take some time to consider what these goals are and talk them over with your physician. Then you should choose exercises that will help you reach those goals by targeting the muscles you’re trying to grow or strengthen. Continuously add reps and sets as the exercises become easier and stay consistent for the best results.