Calisthenics Exercise Routine To Elevate Your Fitness Level

Consistently doing any workout plan is essential to seeing results. This fact is also true for calisthenics, where consistently doing it will improve strength, flexibility, and overall fitness.

A well-structured and progressively challenging calisthenics routine will go a long way in realizing your fitness goals. Furthermore, a good routine makes your workout plan more enjoyable, prevents injuries, and helps you properly master each exercise.

Let’s walk you through everything you need to know to make the proper self-care routine.

What Is a Calisthenics Exercise Routine?

A calisthenics exercise routine is a set of exercises that involve using your body weight to build strength and improve flexibility and overall fitness. These exercises can range from simple ones like push-ups and squats to more advanced moves like muscle-ups and handstand push-ups.

In the routine, you do the exercises in a specific order and with a set number of repetitions, like 3 sets of 10 push-ups. 

The goal of a calisthenics routine is to challenge your body in different ways while gradually increasing the difficulty level. This increase helps to create a structured and progressive workout that targets all muscle groups in the body.

What Is a Good Calisthenics Exercise Routine?

A good calisthenics exercise routine should be well-rounded and target all major muscle groups. It should also be challenging enough to push your limits and gradually progress over time.

A common mistake people make when creating their calisthenics routine is focusing on only a few exercises and neglecting others. Avoiding challenging exercises can lead to imbalances in the body, which may result in injuries or hinder overall fitness progression.

A good routine should also include rest days to allow your muscles to recover and strengthen. With proper rest, you may avoid overtraining and seeing desired results. The Journal of Applied Physiology found that resting one or two days a week can improve muscle growth and strength (1).

Before you decide on a calisthenics routine, you should:

• Determine your fitness goals: Are you aiming for the best calisthenics exercise routine to build muscle, lose fat, improve overall fitness, or a combination of these? Your goals will determine the types of exercises and intensity levels in your routine.
• Assess your fitness level: Start at an appropriate level based on your current strength and flexibility. Starting with too much too soon can lead to injury and demotivation.
• Include compound exercises: These exercises work out multiple muscle groups, such as push-ups, pull-ups, and lunges. Compound exercises help to burn more calories and strengthen muscles simultaneously (2).
• Incorporate progressive overload: This means gradually increasing the difficulty level of your exercises over time, whether through increasing reps or trying more challenging variations (3).
• Include rest days: As mentioned earlier, rest days are crucial for muscle recovery and growth (4). Include at least one or two rest days in your routine.

Sample 4 Week Calisthenics Exercise Routine 

Weeks 1-2: Basic Calisthenics Exercises 

Warm-Up (Before Each Workout): 

1. Arm Circles: 2 sets of 10 reps (forward and backward) 
2. High Knees: 2 sets of 30 seconds 
3. Leg Swings: 10 reps per leg 

Cool Down (After Each Workout): 

1. Seated Hamstring Stretch: Hold for 20-30 seconds
2. Forward Bend: Hold for 20-30 seconds 
3. Chest Stretch: Hold for 20-30 seconds 

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Week 1: 

Monday: Upper Body Focus 

1. Push-ups: 3 sets of 8-10 reps 
2. Dips (using a chair or bench): 3 sets of 6-8 reps 
3. Plank: 3 sets of 20 seconds 

Wednesday: Lower Body Focus 

1. Bodyweight Squats: 3 sets of 10-12 reps 
2. Lunges: 3 sets of 10 reps per leg 
3. Calf Raises: 3 sets of 12 reps 

Friday: Full Body 

1. Jumping Jacks: 3 sets of 20 reps 
2. Pull-ups (assisted if necessary): 3 sets of 4-6 reps 
3. Bicycle Crunches: 3 sets of 12 reps 

Week 2: 

Monday: Upper Body Focus 

1. Push-ups: 3 sets of 8-10 reps 
2. Dips (using a chair or bench): 3 sets of 6-8 reps 
3. Plank: 3 sets of 30 seconds 

Wednesday: Lower Body Focus 

1. Bodyweight Squats: 3 sets of 12-15 reps 
2. Lunges: 3 sets of 10 reps per leg 
3. Calf Raises: 3 sets of 15 reps 

Friday: Full Body 

1. Jumping Jacks: 3 sets of 25 reps 
2. Pull-ups (assisted if necessary): 3 sets of 5-7 reps 
3. Bicycle Crunches: 3 sets of 15 reps 

Weeks 3-4: Advanced Calisthenics Exercises 

Warm-Up (Before Each Workout): 

1. Leg Swings: 10 reps per leg 
2. Bodyweight Lunges: 2 sets of 5 reps per leg 
3. Arm Circles: 2 sets of 10 reps (forward and backward) 

Cool Down (After Each Workout): 

1. Quad Stretch: Hold for 20 seconds per leg 
2. Seated Hamstring Stretch: Hold for 20-30 seconds
3. Chest Stretch: Hold for 20-30 seconds 

Week 3: 

Monday: Upper Body Focus 

1. Push-ups: 3 sets of 10-12 reps 
2. Dips (using a chair or bench): 3 sets of 8-10 reps 
3. Plank: 3 sets of 40 seconds 
4. Pike Push-ups: 3 sets of 8-10 reps 

Wednesday: Lower Body Focus 

1. Bodyweight Squats: 3 sets of 15-20 reps 
2. Lunges: 3 sets of 12 reps per leg 
3. Calf Raises: 3 sets of 15-20 reps 
4. Glute Bridges: 3 sets of 15-20 reps 

Friday: Full Body 

1. Jumping Jacks: 3 sets of 30 reps 
2. Pull-ups (assisted if necessary): 3 sets of 6-8 reps 
3. Bicycle Crunches: 3 sets of 15-20 reps 
4. Mountain Climbers: 3 sets of 30 seconds 

Week 4: 

Monday: Upper Body Focus 

1. Push-ups: 3 sets of 12-15 reps 
2. Dips (using a chair or bench): 3 sets of 10-12 reps 
3. Plank: 3 sets of 1 minute 
4. Archer Push-ups: 3 sets of 6-8 reps 

Wednesday: Lower Body Focus 

1. Bodyweight Squats: 3 sets of 20 reps 
2. Lunges: 3 sets of 12-15 reps per leg 
3. Calf Raises: 3 sets of 20 reps 
4. Step-ups (using a sturdy platform): 3 sets of 12 reps per leg 

Friday: Full Body 

1. Jumping Jacks: 3 sets of 35 reps 
2. Pull-ups (assisted if necessary): 3 sets of 8-10 reps 
3. Bicycle Crunches: 3 sets of 20 reps 
4. Burpees: 3 sets of 10-12 reps

Remember, this is a sample routine and can be adjusted to fit your goals and fitness level, as it’s essential to listen to your body and make changes as needed.

If you prefer to have the best calisthenics exercise routine at home, just do these same workouts on a yoga mat. 

For the pull-up exercises at home, purchase a pull-up bar for your door frame or choose other interval training movements that fit your home better.

Pair this routine with a healthy and balanced diet for optimal results. With consistency, a calisthenics routine can help you achieve overall fitness, strength, and flexibility.

Read more: Plant Based Diet Recipes For Beginners.

Is Calisthenics Enough to Stay Fit?

Health experts define being “Fit” as having a balance of cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition (5).

Calisthenics can help you achieve some of these components, such as muscular strength and endurance. However, more research is needed to cover all aspects of calisthenics and fitness.

You can stay fit by incorporating other forms of exercise into your routine, such as cardiovascular activities like running or cycling, for improved cardiorespiratory endurance. Additionally, incorporating stretching exercises into your routine can improve flexibility (5).

Nutrition also plays a crucial role in maintaining overall fitness. Don’t forget to properly hydrate and eat a balanced diet with enough protein, carbohydrates, and healthy fats (6).

Customize your calisthenics routine to enhance all aspects of physical health. Here’s how;

• Strength and Muscle Building

Calisthenics exercises utilize your body weight as resistance, making them practical for building muscle and enhancing overall strength. By incorporating progressive overload and challenging variations, calisthenics provides the necessary resistance for significant muscle growth (7).

• Weight Loss

Calisthenics routines consist of full-body movements that effectively burn calories and boost metabolism. A calisthenics routine and a healthy diet can facilitate weight loss by promoting fat-burning and developing lean muscle mass (8).

• Flexibility and Mobility

Many calisthenics exercises focus on stretching and improving flexibility, which are crucial for preventing injuries and enhancing mobility (9). Movements such as lunges, squats, and planks significantly improve hip, hamstring, and core muscle flexibility.

• Cardiovascular Health

Calisthenics workout plans often incorporate high-intensity intervals that elevate heart rate, offering valuable cardiovascular benefits (10). This exercise contributes to better heart health and increased endurance over time.

• Mental Health

Engaging in exercise has been shown to influence mental health by reducing stress and enhancing mood positively. With calisthenics, the challenge of mastering new movements further boosts self-confidence and provides a gratifying sense of accomplishment (11).

Can I Get Ripped with Calisthenics?

“Being ripped” refers to having a low body fat percentage and defined muscles. Calisthenics will help you achieve this by:

• Promoting muscle growth: As mentioned earlier, calisthenics can provide enough resistance for muscle growth through progressive overload and challenging variations (7).
• Burning fat: Calisthenics routines involve full-body movements and high-intensity intervals that can help burn calories and promote fat loss (8).
• Developing overall strength and definition: With a combination of compound exercises targeting multiple muscle groups, calisthenics can help to create overall strength and muscular definition (12).

Remember that getting “ripped” also requires a disciplined diet with the right balance of macronutrients (protein, carbohydrates, and fats) to support your fitness goals. Your body may require additional resistance training or high-intensity workouts to continue challenging your muscles and promoting muscle growth.

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How Many Days a Week Should I Do Calisthenics?

The American  Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week for overall health and well-being (13). 

This duration is about 30 minutes of activity 5 times a week.

However, the specific frequency of calisthenics workouts may vary depending on individual goals and fitness levels.

• For Beginners: It’s recommended to start with 2-3 days a week, focusing on proper form and gradually building strength and endurance.
• For Intermediate: Workouts can be increased to 3-4 days a week, with more challenging variations and rep ranges.
• For Advanced: Those looking for maximum results may do calisthenics workouts 5-6 days a week, incorporating different muscle groups each workout day and allowing for proper rest and recovery.

Read more: 90 Day Calisthenics Workout for Beginners (Exercise Steps Included)

Is 1 Hour of Calisthenics Enough?

Engaging in just 1 hour of calisthenics can deliver a comprehensive full-body workout, effectively targeting all major muscle groups and ensuring a well-rounded fitness routine. This timeframe is typically sufficient to incorporate exercises that strengthen the upper body, lower body, and core while promoting flexibility and balance.

However, remember that several factors influence your workout’s intensity and overall effectiveness. Your fitness level is vital, and the rep range you choose—higher reps may improve endurance, while lower reps with added resistance can build strength.

The best calisthenics exercise routine for beginners starts with shorter workouts, perhaps around 20 to 30 minutes, gradually increasing the duration as your fitness improves. This approach helps prevent fatigue and minimizes the risk of injury.

Pay attention to how your body feels during and after exercise; adjust your routine accordingly if you experience discomfort or excessive fatigue. Consistently listening to your body will enhance your performance and foster a sustainable fitness journey.

Try our Beginner Calisthenics Exercises for a comprehensive workout routine.

Frequently Asked Questions

• Is calisthenics stronger than gym strength?

Calisthenics can build impressive strength by primarily using your body weight for resistance. It’s excellent for developing functional strength and overall fitness.

However, traditional gym equipment remains unmatched for those aiming to lift heavier weights to build significant muscle mass.

The gym offers machines and free weights that allow you to isolate muscle groups and push heavier loads. Both systems have their merits, and choosing one depends on personal goals and preferences.

• How many push-ups a day?

There is no strict number of push-ups one should do each day; it dramatically depends on individual fitness levels and goals.

Beginners might start with 10–20 daily push-ups, gradually increasing as they build endurance and strength.

More seasoned athletes can aim for 50–100 daily push-ups. 

Focusing on proper form rather than just quantity is vital to prevent injury and ensure you’re effectively working the target muscle groups.

• Can I do calisthenics if I’m fat?

Calisthenics is a versatile and accessible exercise for people of all body types. Starting with basic movements and gradually increasing the difficulty can help improve strength, mobility, and endurance.

Calisthenics is fantastic for promoting weight loss (8), as it engages multiple muscle groups and can elevate your heart rate. Just listen to your body and progress at your own pace.

Age is just a number and these Pilates For Beginners Over 60 are perfect for seniors looking to stay active.

• Are Calisthenics the Healthiest Forms of Exercise?

Calisthenics is one of the best ways to achieve a balanced and healthy lifestyle. It promotes strength, flexibility, endurance, and cardiovascular fitness, all while using your body weight.

Its low barrier to entry—requiring minimal equipment—makes it accessible for nearly everyone. While no exercise is universally the “healthiest,” calisthenics comes close by offering a comprehensive fitness approach that can suit various personal goals.

The Bottom Line

A well-structured calisthenics routine can significantly enhance overall health, strength, and fitness. This exercise utilizes your body weight for resistance; you or a coach can tailor it to fit any fitness level.

Whether you’re just starting as a beginner or an advanced athlete looking to push your limits, calisthenics always allows for growth and improvement.

Remember to listen to your body and understand its signals. Gradually increasing the intensity and frequency of your workouts will help you avoid injury and promote sustainable progress.

Complementing your training with a balanced diet rich in nutrients will provide the energy and support your body needs to achieve your fitness goals.