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Easy Calisthenics for Beginners: Building Foundations of Strength

It doesn’t matter if you are a seasoned gym goer or someone just starting out; calisthenics should be included in a workout routine at every level. It has been around for centuries as it can impact one’s physical and mental health.

Exercise, in itself, has a unique ability to uplift one’s morale. When you are feeling down, you can spend some time in the gym, work out, and feel more satisfaction in your heart. When you begin with calisthenics, you may feel that you aren’t doing it right. However, some experimenting that is coupled with research should help you learn the correct form and witness a positive impact in all aspects of your life.

This is the beauty of making calisthenics an integral part of your life. It can trigger a domino effect of change that can spread to all areas of your life. You don’t have to subscribe to a fancy gym or invest in top-notch equipment to start your fitness journey. Instead, you can easily learn how to do a calisthenics workout at home, create a routine, and watch your physical health taking a nice flip.

This article is the guide you need to start this endeavor. It covers easy calisthenics for beginners at home, followed by the time you should devote to the exercises.

Dive in!

How Do Beginners Start Calisthenics?

As mentioned, you don’t need expensive equipment to start working out. All you need is a plan that covers your entire body and doesn’t drain you out. Opting for intense exercises is unnecessary as they could discourage you after a few practices. Start with the basics. The CDC says only about 21.7% of grown-ups do enough exercise. Many workouts focus on either cardio or strength, but calisthenics mix both (5).

Keep reading to find out about an exercise routine of easy calisthenics for beginners at home. You would be surprised to learn how a well-rounded routine like this can help you recover your physical health without so much hassle!

Start with:

10 Dead Hangs

You can do this on a wall-mounted or a doorway pull-up bar. To perform the pull-ups:

  1. Find a box or step that’s just high enough so you can use it to almost reach the pull-up bar. Step up onto the box.
  2. Lift yourself on your toes and grab the bar with your hands a little wider than your shoulders. Your palms should face away from you.
  3. Let your legs hang down and keep your body straight. Tighten your tummy muscles.
  4. Hold this position for 10 seconds. Try not to swing.
  5. Let go of the bar and step back on the box.
See also
A Good Calisthenics Workout Has These 9 Exercises

Try to keep your core slightly engaged. This can prevent your body from swinging. Hold the position for 5 to 10 seconds. Do this 3 times. Rest for 30 seconds to a minute between each hold.

10 Bent-over Rows

Bent-over rows are a compound movement. This means multiple muscle groups are involved when you perform this exercise. 

To perform it right, you have to:

  1. Stand with your feet about as wide as your hips and hold a dumbbell in each hand. 
  2. Bend your knees a little bit and lean forward from your hips until your body is almost flat, like a table. 
  3. Keep your eyes looking down and your chin slightly in. 
  4. Pinch your shoulder blades together and bend your elbows to pull the weights up towards your waist. 
  5. Slowly lower the weights back down and repeat.

You may be able to do only a few rows if you are a beginner. Aim to increase the number as you progress, but don’t give up if you feel tired after this.

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10 Burpees

Burpees are necessary if you want to do a beginner calisthenics workout with no equipment version. They mesh strength training and cardio in a high-intensity package. A burpee targets your chest, shoulders, and arms (10). Below, we have broken down a burpee into small, simple steps:

  1. Stand with feet apart, back straight, chest out, and arms at sides.
  2. Squat down, keeping knees bent and butt low, with hands on the floor in front of feet.
  3. Kick legs back to plank position, body straight from shoulders to heels.
  4. Lower your body toward the ground by bending elbows, like a push-up.
  5. Return to the plank position, keeping the body straight.
  6. Jump legs forward to squat position, ensuring feet are flat on the floor.
  7. Explosively jump up, reaching arms toward the ceiling.
  8. Land back in the original standing position and repeat.

You don’t need to rely on any equipment when doing a burpee. That means, even if you have a tiny apartment or are working out in your office cabin, you can perform this exercise easily.

easy calisthenics for beginners  

25 Jump Squats

Jump squat is a dynamic bodybuilding exercise that is simple but powerful. It drives the upper and lower body muscles to work together at their total capacity (6). Here is how you can do the jump squats:

  1. Stand with your feet apart, toes pointing a bit out.
  2. Bend your knees and push your hips back like sitting on a chair.
  3. Jump up by pressing the feet down and then off the ground.
  4. When you land, keep your knees slightly bent, like squatting.
  5. Keep doing this until you finish the set.
See also
Master Hamstring Calisthenics for Stronger Legs!

Don’t extend your knees over your toes. This can put the strain of the squat onto the knee joints and injure your knee joints (8).

20 Dips

Dips are an exercise you can’t skip if you perform calisthenics for strength. These compound exercises work your chest, shoulders, arms, and back muscles (1). Here is a step-by-step way to do dips:

  1. Stand between the dip bars and use your arms to lift yourself.
  2. Lean a bit forward once you’re lifted.
  3. Bend your elbows to move yourself up and down using your triceps.

You can perform the dips with a bench if you don’t have a dip bar. Keep your feet on the floor and your knees bent at 90 degrees.

50 Crunches

Crunches target and isolate the abs. This means they can help strengthen your mind-muscle interaction (10). Although there are many crunch variations, here is how you can perform the original crunch:

  1. Lie on the floor with your knees bent and feet flat, not too close together.
  2. Cross your hands over your chest or put your elbows wide with your hands behind your head, touching your ears.
  3. Relax your shoulders, keep your eyes looking straight ahead, tuck your chin in a bit.
  4. Breathe in, pulling your belly towards your spine.
  5. Breathe and lift your head, neck, and shoulder blades off the floor, curling inward.
  6. Breathe in again and slowly go back to the starting position.

You should focus on your core muscles as you pull yourself up. Repeat this movement 50 times to complete a set.

Jump Rope – 30 Seconds

Calisthenics requires a person to use their bodyweight for strength-training moves. Weight exercises, on the other hand, demand the use of equipment like dumbbells and weighted apparatus. According to the experts, both exercises produce more or less the same outcomes.

For instance, in one study, researchers followed 15 men doing the weight-based training workout, and 17 followed the US Army’s calisthenics-based Standard Physical Training Program. They performed this for 1.5 hours, 5 days per week, for 8 weeks. At the end of the research period, both groups’ fitness reached the same degree (4).

See also
Does Calisthenics Build Muscle? A Dive Into Scientific Evidence

Some of the exercises discussed in the plan might be challenging for beginners. It is vital to have a clear insight into the calisthenics basics before you curate an exercise plan for yourself. It is always recommended to seek help from a certified trainer about the workouts that fit your physique.

Read more: Wall Pilates for Butt: A Quick Guide for Beginners

Is 20 Minutes of Calisthenics Enough?

Yes, a 20-minute session of calisthenics can be enough to boost your physical fitness. When trying calisthenics for beginners at home, you should focus more on the form than the duration. Once you learn to do the exercises correctly, you can increase the duration according to your stamina.

Here is a glance at how the 20-minute calisthenics session should look like:

The Warm-up

  • Arm Circles: First, swing your arms in big circles. Walk forward while doing this for 15 seconds. Then, change direction and walk backward while swinging your arms in circles for another 15 seconds. Do this in both directions for 15 seconds each and 30 seconds.
  • Banded High Row: Tie two stretchy bands to something sturdy. Sit down and hold one band in each hand. Pull the bands towards you, keeping your elbows higher than your hands. Do this 15 times.
  • Internal and External Hip Rotation: Stand up straight. Lift one leg and bring your knee up toward your chest. Then, rotate your leg outward like opening a door. Do this 10 times. Next, rotate your leg inward, bringing it closer to your body. Again, do this 10 times. Then, switch legs and repeat the same movements.
  • Stationary High Knees: Keep your elbows in front of you. Lift one knee towards the elbow on the same side. When your foot touches the ground, switch quickly to the other leg. Keep rotating, lifting your knees as high as possible, first on the right side, then on the left. Do this for 30 seconds in total.

The Workout

Calisthenics is a street-style workout that can actually have a remarkable impact on the way you look. After warming up, you should learn how to perform the moves correctly.

Earlier, we have mentioned the steps to perform some calisthenics exercises. You can include these exercises in your daily workout sessions and jumble them around as you like. You may also decrease the number of repetitions if you wish to complete the calisthenics within 20 minutes.

Here is a sample of the exercises you can include in your workouts:

See also
Calisthenics Beginner Workout Plan: A Comprehensive Guide
Exercise Repetitions
Squats 10-15 reps
Jumping Jacks 30 seconds
Push-ups 10-15 reps
Mountain Climbers 30 seconds
Plank 30 seconds
Crunches 10-15 reps
Lunges 10-15 reps on each leg

easy calisthenics for beginners  

The Cool Down

Cooling down is as important as warming up before an exercise. This allows the body to return to its pre-workout state and reduce muscle soreness. Perform the following stretches after you have completed the main workout session:

  • Overhead Reach: Raise your arms above your head. Lean sideways, reaching as far as you can. Let your hips move in the opposite direction to your lean. Hold this position for 20 seconds on each side, then switch to the other side and do the same.
  • Quad Stretch: Stand up straight. Take one leg and move it behind you. Hold onto the top of your foot and gently pull it upwards towards your buttocks. Keep holding and stretching for 30 seconds on each leg.
  • Cross-body Arm Stretch: Bring one arm across your chest at chest level. Use your opposite hand to pull that arm towards your body and hold it for 20 seconds. Then, do the same with the opposite arm, pulling it across your chest and holding it for another 20 seconds.

Medicine Net states that 20 minutes of calisthenics is good enough for beginners (7). If you exercise for one more minute, you’ll reach the recommended 21 minutes of moderate-intensity exercise daily (12). But if you’re doing high-intensity cardio exercises, you only need to do them for 15 minutes daily.

Is 1 Hour of Calisthenics Enough?

The question of whether one hour of calisthenics is enough depends on an individual’s goals and exercise type. If you are doing the easy calisthenics for beginners no equipment version, you should look for exercises that won’t put you under too much strain. Your aim at the start should be to learn proper form and build your strength.

Two factors that should be considered when working out are:

  • Intensity: The intensity of your calisthenics routine should be according to your fitness level. High-intensity workouts are usually effective for a shorter time frame. Meanwhile, low-intensity workouts could be performed for an hour.
  • Consistency: Persistence is the key to any exercise regimen. It is better to perform shorter workouts more often than a more extended session once a week.

Remember, doing less can often give better results. Spending too much time in the gym or training too many days in a row won’t necessarily bring results. If you are just starting, going to the gym 2 to 4 days a week for about an hour each time is enough. This gives you enough time to do good, quality exercises while letting your body rest and recover.

See also
Home Calisthenics Workout: Achieve Fitness Goals with Minimal Equipment

Start listening to your body. Adjust your workout intensity and duration according to your body’s signals. Some movements, like the chin-up exercise, must be performed with the correct form. If not, you may do it incorrectly and injure yourself (3). It is also beneficial to consult a fitness professional to create an exercise plan that aligns with your objectives.

Is 17 Too Late to Start Calisthenics?

No, there is no age limit when it comes to calisthenics, and this is the best part of this workout. You are never too old to kickstart your calisthenics journey. It doesn’t matter if you are 17 or even 70. You can always modify the exercises to work for your fitness level.

In fact, 17 is pretty young to start calisthenics. You would have plenty of time to learn and move to the advanced exercises. You could develop your skills, build your strength, and maximize the rewards you gain from the routine.

When you start at a young age, you can prepare yourself for a healthier lifestyle in the long run. Some experts say the ideal age to join a gym is 17-18 (9). That said, even if you start being consistent with a calisthenics routine at home at 17, you will find your fitness taking a whole new leap within a few months of practice.

Apart from age, there is no gender restriction when it comes to calisthenics. You can find easy calisthenics for beginners female and male both. This means we can conclude that calisthenics is a versatile exercise. You should give it a shot and follow the routine consistently to witness miraculous results on your physical and mental health!

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easy calisthenics for beginners  


  • At what age can you start calisthenics?

There is no defined age at which to start calisthenics. It is a versatile workout that people of all age groups can perform. Some experts say the ideal age to hit the gym is 17-18 (9). So, this may be a perfect age bracket to start calisthenics.

  • Is the arm pump real?

Yes, arm pump is a phenomenon experienced by many athletes, especially in sports like mountain biking and rock climbing (2). When you do things like holding onto handlebars or climbing, your forearm muscles can fill up with too much blood because of this. The extra blood can squish the nerves and blood vessels in your muscles. Your arms may feel hurt and weak, and it is hard to hold onto things.

Even though an arm pump isn’t a significant medical problem, it can make you uncomfortable and cause you to not do as well in your activities.

  • How to get bigger?

A combination of proper training, nutrition, and adequate rest can help you to get bigger. You can opt for strength training exercises, progressive overload, and supplement your diet with nutritious elements to be sure you get the gains you are looking for.

  • At what age should I start calisthenics?

You can start calisthenics at any age. Start calisthenics right now if you are in your 20s, 30s, 40s, or 50s. Get help from a certified trainer, and you will be good to go!

The Bottom Line

Calisthenics is a fruitful exercise for beginners and experts. They can be adjusted according to the individual’s age and fitness, which makes them quite flexible. You should remember the basic rules like being consistent, leading a healthy lifestyle, and following instructions from a certified trainer. Ask them about easy calisthenics for beginners, then slowly increase the reps and duration of these exercises.

Initially, you may feel like your weight is stuck and you are tired after each workout. But it really is worth the effort. Your body may start craving a healthier routine once you adhere to it after the first few months.


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. 5 Reasons You Should Be Doing Dips (2019,
  2. Braking and performance characteristics of experienced and inexperienced mountain bikers navigating an isolated off-road turn using a brake power meter (2018,
  3. Chin Up Exercise (n.d.,
  4. Effects of Two Different Eight-Week Training Programs on Military Physical Performance (2008,
  5. Exercise or Physical Activity (n.d.,
  6. How to Do Jump Squats (2022,
  7. Is Working Out 20 Minutes a Day Enough? (n.d.,
  8. Knee Pain When Squatting: Causes and Exercises for Pain Relief (2024,
  9. Physical Activity for Different Groups (n.d.,
  11. The Benefits of Burpees and How to Do Them (2019,
  12. Your lungs and exercise (2016,
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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.

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