In today’s fast-paced world, setting aside the time to go to the gym can be challenging. Whether you are a parent or simply too busy at work (or both), sometimes you need to find effective ways to stay in shape without the constraints of going to the gym.
Calisthenics is the perfect option for those who want to stay fit and healthy without having to drive to another place. It’s a versatile and empowering form of exercise that uses your own body weight for resistance.
In this article, we are going to explore the role of calisthenics workouts with no equipment. We are going to dive deep into calisthenics to understand what it is, and we will give you a full-body calisthenics workout with no equipment.
What Is Calisthenics?
Before we dive into the benefits of calisthenics, it’s important to understand what calisthenics is. Calisthenics is not a new concept. It dates back to ancient Greece, combining the words “kalos” (meaning beauty) and “sthenos” (meaning strength).
So, calisthenics is a form of exercise that leverages the body’s own weight to build muscle, improve flexibility and agility, and enhance overall fitness (1). The beauty of calisthenics lies in its simplicity. You can eliminate common barriers (such as going to the gym) to be sure that your fitness routine can continue uninterrupted.
Key Benefits of Calisthenics
- Accessibility. There is no need for a gym or any form of equipment to perform calisthenics.
- Functional strength. It enhances daily activities and sports performance.
- Scalability. This type of workout can easily be modified to suit all fitness levels.
- Improved mobility. It can promote better body control and flexibility.
Check out our article on Calisthenics for Strength.
Can I Do Calisthenics Without Equipment?
Absolutely! One of the most attractive aspects of calisthenics is the fact that you don’t rely on any equipment or possibly minimal equipment. All you need is your body and a bit of space. Here are some of the most common exercises used in calisthenics.
- Push-ups. They target your chest, shoulders, and triceps. There are several variations that you can include, such as diamond push-ups, wide-arm push-ups, and archer push-ups, to help target different muscle groups. Additionally, it can help keep your workouts diverse and challenging.
- Squats. They are fundamental for building lower strength. They primarily target the things, hips, buttocks, quads, and hamstrings. You can include several variations, such as jump squats, pistol squats, and wide-stance squats to help enhance balance and flexibility.
- Planks. They are excellent for core conditioning. They also engage your back, arms, shoulders, glutes, and hamstrings. Try experimenting with side planks, forearm planks, and extended planks to add variety to your core workouts.
While these are the main exercises included in a calisthenics workout at home, there are other workouts you can include, such as dips, crunches, leg raises, lunges, calf raises, burpees, , mountain climbers, and jumping jacks.
Check out our other article on Core Calisthenics if you want a core-focused workout.
Additionally, you can mix in yoga poses, such as downward dog, warrior pose, and tree pose, to add more variety and work your flexibility as well.
Is 20 minutes of Calisthenics Enough?
Many people wonder if a brief workout can actually make a difference. The answer is always going to be yes! A focused, high-intensity calisthenics routine can get you significant health benefits in only 20 minutes.
And, if you ever doubt that 20 minutes will be enough, remember that 20 minutes is better than no minutes and just lying on the couch. Your body will thank you after those intense 20 minutes.
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How Do I Start Calisthenics From Zero?
Embarking on a new fitness journey can be overwhelming, but starting a calisthenics workout plan for beginners at home from zero is doable with the right mindset and approach. Here are some tips to help you get started.
- Set clear goals. Define what you want to achieve, whether it’s weight loss, muscle gain, or improved endurance.
- Learn proper form. Prioritize proper technique to prevent injuries and ensure effectiveness. Consider watching instructional videos or consulting with a fitness professional.
- Start slow. Begin with basic exercises and gradually increase intensity as you build strength and confidence.
- Track progress. Keep a workout journal or use fitness apps to monitor your improvements and stay motivated.
- Stay consistent. Commit to a regular workout schedule. Consistency is key to seeing results.
- Find a workout buddy. This can help you stay motivated and keep your spirits high.
- Fighting plateau. Introduce variations of exercises, increase the intensity, or include active rest days to ensure continuous improvement.
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Beginner Calisthenics Workout No Equipment
Creating a personalized calisthenics routine is straightforward. Consider starting with a full-body workout three times a week, focusing on major muscle groups. Begin with two to three sets of each exercise, gradually increasing the number of reps and sets as you become more comfortable.
And, if you want to get started, here is the best calisthenics workout. Don’t worry, this is a beginner-friendly, no-equipment workout you can do anywhere.
Warm-up (5 minutes)
- Jumping jacks: 1 minute
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- High knees: 1 minute
- Bodyweight squats: 1 minute
- Lunger: 1 minute (alternating legs)
Main Workout (20 minutes)
Do 3 rounds of the following circuit, with 1 minute of rest in between each round.
- Push-ups: 10-15 reps
- Bodyweight squats: 15-20 reps
- Plank: hold for 30 seconds
- Reverse lunges: 10 reps for each leg
- Tricep dips: 10-15 reps (use a sturdy surface)
- Mountain climbers: 20 reps for each leg
Cool Down (5 minutes)
- Hamstring stretch: 1 minute for each leg
- Quadriceps stretch: 1 minute for each leg
- Shoulder stretch: 1 minute per side
- Child’s pose: 1 minute
If you find this too challenging (or too long), you can start doing only one round of the main workout and build up until you are comfortable doing 3 rounds. Remember that it’s best to focus on long-term results rather than the immediate ones.
For those who want another workout routine for beginners, check out our other article on Calisthenics for Beginners at Home.
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FAQs
Is it OK to just do calisthenics?
Yes! Calisthenics is a great way to build strength, flexibility, and endurance using just your body weight. Many people achieve their fitness goals through calisthenics alone, as it provides a full-body workout that can be adjusted for all fitness levels.
Is it OK to start calisthenics?
Yes, starting with calisthenics is a great way to get into the fitness world, especially for beginners. This requires no equipment and can be done anywhere, making it highly accessible. Begin with basic movements like push-ups, squats, and planks, and gradually progress to more advanced exercises as you build strength and confidence.
Can you get ripped with calisthenics alone?
Yes, it is possible to get ripped using calisthenics alone. By including a variety of exercises that target different muscle groups and progressively challenging yourself, you can build significant muscle definition. Consistency, proper form, and a balanced diet play key roles in achieving a ripped physique through calisthenics.
Is calisthenics 3x a week enough?
Training three times a week can be effective, especially if you are just starting out or have a busy schedule. Make sure each session is well-rounded, targeting all major muscle groups and including sufficient intensity and variety. As you progress, you may need to adjust the frequency and volume of your workouts to help you achieve your specific fitness goals.
What is the 80/20 rule in calisthenics?
The 80/20 rule in calisthenics, also known as the Pareto Principle, suggests that 80% of the results come from 20% of your efforts. In practice, this means focusing on the most effective exercises (push-ups, pull-ups, and squats) that give you maximum benefit for time and effort. By honing in on these key movements and consistently practicing them, you can achieve significant progress.
The Bottom Line
Calisthenics is a powerful and accessible way to stay fit. It requires no more than your own body and some determination. Whether you are a seasoned fitness enthusiast or a newbie looking to start your journey, calisthenics offers a flexible, effective, and enjoyable workout option you can do anywhere.
Remember, the key to success is consistency and gradual progress. Start slow, focus on your form, and keep pushing your limits (within reason). Before you know it, you’ll see the strength and endurance benefits that calisthenics can offer.
Give this beginner calisthenics workout a try and experience the power of bodyweight training firsthand!
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES
- Protocol for Minute Calisthenics: a randomized controlled study of a daily, habit-based, bodyweight resistance training program. (pubmed, 2020)
