Blog Fitness Workouts Calisthenics Workout This Calisthenics Workout For Women Is Taking Over FitTok, For All The Right Reasons

This Calisthenics Workout For Women Is Taking Over FitTok, For All The Right Reasons

Ladies, it’s time to revolutionize your fitness journey! This calisthenics workout for women is trending, and it’s no surprise why. If you’re not familiar with calisthenics, it’s a form of exercise that utilizes body weight as resistance, helping you build strength, endurance, and flexibility without the need for any equipment. Being perfect for women who are constantly on-the-go or seeking a more natural approach to fitness, calisthenics offers incredible benefits, including improved posture, muscle tone, and even boosted self-confidence. Let’s get into calisthenics for women’s weight loss and uncover why you may want to hop on this trend.

The Benefits Of Calisthenics Workout For Women

Calisthenics workouts have numerous benefits for women, and here are some compelling evidence-based reasons to consider incorporating this type of exercise into your fitness routine:

Improved Muscle Tone And Strength

Calisthenics engages multiple muscle groups, simultaneously leading to a more balanced and functional strength development. Studies have shown that bodyweight exercises can effectively increase muscle mass and strength, even without the use of weights or gym equipment (3).

Enhanced Cardiovascular Health

Combining calisthenics exercises in a circuit-style workout increases your heart rate and improves cardiovascular endurance. Research indicates that bodyweight training can improve heart health and reduce the risk of heart-related diseases (3).

See also
A Good Calisthenics Workout Has These 9 Exercises

Increased Flexibility

Calisthenics often incorporates dynamic stretching and functional movements, which promote flexibility and mobility. Improved flexibility has been linked to a reduced risk of injury and better overall physical performance (5).

Weight Loss And Fat Burning

Calisthenics workouts can be modified to create high-intensity interval training (HIIT) sessions, which have been proven to be effective for burning fat and boosting metabolism. Additionally, building lean muscle through bodyweight exercises increases your resting metabolic rate, helping you burn more calories throughout the day.

  calisthenics workout for women

Better Balance And Coordination

Many calisthenics exercises require you to engage your core and stabilize your body, improving balance and coordination over time. Research has shown that improved balance can reduce the risk of falls and injuries, especially as we age (1).

Reduced Risk Of Osteoporosis

Weight-bearing exercises, like calisthenics, have been found to increase bone density and strength, reducing the risk of osteoporosis and fractures for women (4).

See also
Calisthenics for Beginners at Home: Your Path to Get Fit!

Mental Health Benefits

Engaging in calisthenics workouts releases endorphins, which can boost mood and alleviate stress. Studies have demonstrated that regular physical activity is associated with improved mental health and well-being (3).

Read More: Calisthenics Chest Workout: Chisel Your Upper Body With Bodyweight Exercises

The Calisthenics Workout Plan For Women

This calisthenics workout plan for women includes exercises that are suitable for all levels. Each exercise has a beginner variation for those just starting their calisthenics journey and an advanced version for those looking to challenge themselves further.

Warm-Up (5-10 minutes)

Begin with a dynamic warm-up to increase blood flow and prepare your muscles and joints for the workout. Incorporate exercises like jumping jacks, high knees, leg swings, arm circles, and hip rotations.

  calisthenics workout for women


Push-Ups (Chest and Triceps)

  • Beginner: Incline push-ups or knee push-ups
  • Advanced: Regular push-ups or decline push-ups

Perform 3 sets of 8-12 reps, with 60 seconds rest between sets

Squats (Lower Body)

  • Beginner: Assisted squats using a chair or wall
  • Advanced: Bodyweight squats or jump squats

Perform 3 sets of 10-15 reps, with 60 seconds rest between sets

See also
Calisthenics Workout App: The Ultimate Bodyweight Training Companion

Plank (Core)

  • Beginner: Modified plank on knees
  • Advanced: Full plank or side plank

Hold for 30-60 seconds, perform 3 sets, with 60 seconds rest between sets

Lunges (Lower Body)

  • Beginner: Stationary lunges
  • Advanced: Alternating lunges or jump lunges

Perform 3 sets of 10-12 reps per leg, with 60 seconds rest between sets

Tricep Dips (Triceps and Shoulders)

  • Beginner: Bench dips with bent knees
  • Advanced: Bench dips with straight legs or elevated feet

Perform 3 sets of 8-12 reps, with 60 seconds rest between sets

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  calisthenics workout for women

Inverted Rows (Back and Biceps)

  • Beginner: Inverted rows using a low bar or TRX straps with bent knees
  • Advanced: Inverted rows using a low bar or TRX straps with straight legs

Perform 3 sets of 8-12 reps, with 60 seconds rest between sets

Glute Bridges (Glutes and Hamstrings)

  • Beginner: Single-leg glute bridge
  • Advanced: Elevated single-leg glute bridge
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Perform 3 sets of 10-12 reps per leg, with 60 seconds rest between sets

Cool Down (5-10 minutes)

Finish your calisthenics workout for women with static stretching to help prevent muscle soreness and improve flexibility. Focus on all major muscle groups, holding each stretch for 20-30 seconds.

This female calisthenics beginners program can be done 2-3 times per week, allowing for at least one day of rest between workouts. As you progress, adjust the intensity, volume, or complexity of the exercises to continue challenging your body.

Remember, consistency is key to achieving the best results, whether your goal is calisthenics for women’s weight loss, strength, or overall fitness.

Tips For Success On The Calisthenics Workout Plan For Beginner Women 

Progress And Regress Exercises As Needed

For example, you might start with incline push-ups and eventually work your way up to full push-ups or even one-arm push-ups. Conversely, if you find an exercise too difficult, don’t be afraid to downgrade to an easier variation to maintain proper form and prevent injuries.

See also
Starter Calisthenics: Shape Yourself Up With Beginner Full-Body Training

Listen To Your Body And Avoid Pushing Through Pain

If you feel pain or discomfort during a particular exercise, stop and assess whether you need to modify the movement or take a break.

Other tips include:

  • Maintain a balanced diet and stay hydrated.
  • Prioritize rest and recovery between workouts.
  • Set realistic, achievable goals for motivation.
  • Stay consistent with your workout routine. Establish a routine that fits your schedule and preferences, and commit to showing up for yourself regularly.

Read More: The Ultimate Calisthenics Leg Workout For Sculpting Chiseled Legs Without Weights

calisthenics workout for women  

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  • Can Calisthenics Build Muscle For Women?

Yes, calisthenics can effectively build muscle for women. By using bodyweight exercises that target multiple muscle groups, women can develop strength, muscle tone, and functional fitness.

  • How Can A Woman Start Calisthenics At Home?

To start calisthenics at home, begin with basic bodyweight exercises like squats, push-ups, lunges, and planks. Focus on proper form and gradually progress to more challenging variations as your strength improves. No special equipment is needed, making it easy to start at home.

  • Is Calisthenics Good For Losing Weight?

Calisthenics can be an effective tool for weight loss when combined with a healthy diet and consistent workout routine. High-intensity exercises or circuit-style workouts can help burn calories and increase metabolism, promoting weight loss.

  • Is Calisthenics Good For Belly Fat?

While it’s not possible to target fat loss in specific areas, calisthenics can help reduce overall body fat, including belly fat. Incorporating core-strengthening exercises and high-intensity workouts can contribute to a leaner, more toned physique.

The Bottom Line

A calisthenics workout for women is an effective, versatile, and accessible way to improve overall fitness, build strength, and promote weight loss. By incorporating bodyweight exercises that target multiple muscle groups, women can develop a functional and balanced physique.


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!


  1. Physical activity programs for balance and fall prevention in elderly (2019, 
  2. Role of Physical Activity on Mental Health and Well-Being: A Review (2023, 
  3. The advantages of body-weight exercise (2022, 
  4. The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis (2020, 
  5. The role of flexibility in injury prevention and athletic performance: have we stretched the truth? (2003, 
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Sets up work outs that you can do…

John M.
Sets up work outs that you can do anywhere any time. Completed two thirty day series of calistetics and am now moving on to other work outs.

Being able to workout without the…

Jack P.
Being able to workout without the feeling of judgment. But also to feel freedom and flexibility at the same time was amazing.

Simple and no equipment needed

Nazim M.
Simple and no equipment needed. Long enough with brakes to achieve my daily workout. I like it when I feel the burn and sweat.