Micky Lal is a Health Educator, Health Coach, Personal Trainer, and Yoga Teacher. As the owner of Happy Heart Yoga in Davis, California, Micky Lal wears many hats. Passionate about healthy living, Micky has been on a lifelong journey to…
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!
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:
You can do this on a wall-mounted or a doorway pull-up bar. To perform the pull-ups:
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.
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:
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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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:
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.
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:
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).
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:
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.
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:
You should focus on your core muscles as you pull yourself up. Repeat this movement 50 times to complete a set.
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).
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
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:
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:
| 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 |
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:
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.
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:
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.
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.
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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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.
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.
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.
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!
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 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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