Quick Calisthenics Workout for Beginners (Exercise Steps and FAQ Included)

We all know that regular exercise is good for our health, but sometimes it can be quite difficult to find the time or the motivation to go to the gym. Are you struggling to fit an exercise routine into your busy schedule? Perhaps you would rather work out in the comfort of your own home?

If so, our quick calisthenics workout for beginners is perfect for you! Calisthenics, also known as bodyweight training, is a form of exercise that uses your own body weight to build strength and endurance. It can be modified to fit your fitness level and can be done anywhere, anytime. Plus, it’s completely free!

Let’s guide you through a quick calisthenics workout that will target all major muscle groups and leave you feeling energized and accomplished.

What Is The Quickest Calisthenics Workout?

The quickest calisthenics workout can be however short you’d like it to be. Keep in mind that with shorter workouts, it is more difficult to incorporate proper training volume to stimulate growth. However, this does not mean you can’t experience excellent results with fast workouts.. 

For beginners, the threshold for a volume of training that stimulates muscle growth and cardiovascular improvements will be notably less than for an individual with considerable training experience. Therefore, a beginner can (and may prefer to) keep their workouts very brief to gradually ease themselves into this form of exercise without risking overuse injury.

For more experienced calisthenics practitioners who are on a time crunch, structuring your workouts with high intensity and relatively short rest breaks will allow you to fit a lot of training volume into a short amount of time. 

This style of training is known as high intensity interval training, more commonly referred to as ‘HIIT.’ HIIT training has been shown to be highly effective for improving aerobic capacity, muscle strength and hypertrophy, mental health, and cardiovascular health (12).

With that being said, if your only goal is to get an energy boost in your day and break up long periods of sitting, you can achieve this with 10 minutes or less of calisthenics. If your goal is more long-term than that and includes improvements for the other items listed above, then it is ultimately more about your training volume and intensity than the time on the clock.

Read more: Calisthenics Vs Weights: Which Road Should You Go Down?

How Many Minutes of Calisthenics Should I Do?

According to the American College of Sports Medicine, an ideal amount of physical activity for adults is at least 150 minutes per week (1). This means that you can aim to do a 30-minute calisthenics workout five days a week. However, if this seems like too much, start with 10-15 minutes and gradually increase the duration as you build strength and endurance.

When deciding how long to do calisthenics, consider:

• Your fitness level: If you are new to calisthenics or exercising in general, start with shorter durations and gradually increase as your body adapts.
• Your goals: If you want to build strength, aim for longer workouts with more challenging exercises. If endurance is your goal, focus on higher repetitions and shorter rest periods.
• Intensity: A shorter high-intensity workout can be just as effective as a longer low-intensity one. Make sure to listen to your body and take breaks when needed.
• Time availability: The beauty of calisthenics is that it can be done quickly and efficiently. Find a duration that fits into your schedule without feeling rushed or stressed.
• Other physical activities you may be doing: It’s important to listen to your body and not overdo it. If you are also doing other forms of exercise, adjust the duration of your calisthenics accordingly.

We discussed exercises you can do at your work desk to make sure you get some exercise in our previous blog, Workouts At Your Desk.

Is a 2 Hour Calisthenics Workout Too Long?

A 2 hour workout may be too long for most people, especially beginners. The Association of American Medical Colleges recommends that adults engage in at least 30 minutes of physical activity per day, which can be broken into shorter sessions (1). It’s important to find a balance and not push your body beyond its limits.

That said, this 2 hours doesn’t look the same for everyone. If you are an experienced calisthenics athlete, a 2-hour workout may be just what your body needs to see progress. However, even in this case, it’s important to listen to your body and avoid overtraining.

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Before deciding to workout for 2 hours, take the following precautions:

• Make sure you have a solid foundation: It’s important to have proper form and technique before attempting longer, more intense workouts.
• Warm-up properly: A thorough warm-up is crucial for preventing injuries and preparing your body for the workout ahead. Take at least 10 minutes to warm up all muscle groups (2).
• Stay hydrated: Drink plenty of water before, during, and after your workout to avoid dehydration (3).
• Take breaks when needed: If you start feeling fatigued or experience pain, take a break or modify the exercise. Pushing through can lead to injury.

We’ve discussed ways to spread your workout throughout the day and fit it in your busy schedule in our, Mini Workouts Throughout The Day blog.

What Are the Best Exercises for A Quick Calisthenics Workout?

The best exercises for a quick calisthenics workout are ones that engage multiple muscle groups and can be easily modified to fit your fitness level. This is because they allow you to workout several areas of your body in a short amount of time, giving you a full-body workout and maximizing efficiency.

Some great exercises to include in your quick calisthenics workout are:

1. Bodyweight Squat

The bodyweight squat is a foundational exercise that targets the quadriceps, hamstrings, glutes, and core. Its primary benefit lies in building lower body strength, improving balance and flexibility, and enhancing overall functional fitness (4).

Steps to Do It:

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Keep your chest up, back straight, and engage your core.
3. Begin the movement by bending your knees and driving your hips back, as if you were lowering yourself into a chair.
4. Continue to lower yourself until your thighs are parallel to the ground, keeping your knees over your toes.
5. Take a moment to pause at the lowest point of your squat.
6. Push through your heels to return to the starting position, straightening your legs.
7. Continue until you reach your target number of repetitions.

2.Bodyweight Pushups

Pushups are an excellent upper body exercise that targets the chest, shoulders, triceps, and core. This exercise helps in developing upper body strength and improving core stability (5).

Steps to Do It:

1. Begin in a high plank position with your hands slightly wider than shoulder-width apart.
2. Maintain a straight alignment from your head to your heels and your back straight, engaging your core.
3. Engage your core and lower your body by bending your elbows. You may keep your elbows tucked in close to your torso to place more focus on the anterior deltoids, or allow your elbow to come away from your sides (no higher than 70 degrees of shoulder abduction) to focus more on your chest.
4. Continue lowering yourself until your chest nearly touches the floor.
5. Pause briefly and then push through your hands to return to the starting position.
6. Continue until you reach your target number of repetitions.

3. Tricep Dips

Dips primarily target the triceps, chest, and shoulders, making them a highly effective compound exercise. By utilizing your body weight, this movement engages multiple muscle groups, contributing to overall upper body development (6).

Steps to Do It:

1. Position yourself in front of a sturdy chair or bench.
2. Place your hands on the edge, shoulder-width apart, fingers facing forward.
3. Extend your legs out straight in front of you, keeping your heels on the ground.
4. Lower your body by bending your elbows, keeping them close to your sides.
5. Continue lowering until your upper arms are parallel to the ground.
6. Push through your palms to return to the starting position.
7. Continue until you reach your targeted number of repetitions

Read more: Calisthenics Split: Transform Your Fitness Routine

4. Pike Pushup

Pike push ups target the shoulders, upper chest, and triceps. This exercise mimics the overhead press movement and is great for building shoulder strength and stability (5).

Steps to Do It:

1. Begin in a plank position with your hands shoulder-width apart.
2. Walk your feet towards your hands, raising your hips towards the ceiling to form an inverted ‘V’ shape.
3. Keep your head between your arms and engage your core.
4. Bend your elbows and lower your head towards the ground, keeping the hips high.
5. Continue lowering until your head nearly touches the floor.
6. Push through your hands to return to the starting position.
7. Continue until you reach your target number of repetitions.

5. Straight Leg Raises.

Straight leg calf raises effectively target the calf muscles, specifically the gastrocnemius and soleus. This exercise is important for strengthening the lower legs and enhancing balance

(7).

Steps to Do It:

1. Stand with your feet hip-width apart near a wall or sturdy surface for balance.
2. Engage your core and keep your body upright.
3. Push through the balls of your feet to lift your heels off the ground.
4. Raise your heels as high as possible while keeping your knees straight.
5. Pause briefly at the top of the movement.
6. Lower your heels back down to the starting position in a controlled manner.
7. Continue until you reach your target number of repetitions.

6. Walking Lunges

Walking Lunges target the quadriceps, hamstrings, glutes, and calves. This exercise enhances lower body strength, balance, and coordination (8).

Steps to Do It:

1. Stand with your feet hip-width apart and hands on your hips or by your sides.
2. Take a step forward with your right leg, keeping your torso upright.
3. Lower your body by bending both knees to create a 90-degree angle.
4. Make sure your right knee stops directly above your ankle, and your left knee hovers just above the ground.
5. Push through your right foot to return to the starting position.
6. Repeat the movement with your left leg.
7. Continue alternating legs for the desired number of repetitions.

By incorporating these exercises into your quick calisthenics workout plan, you can efficiently target multiple muscle groups, enhance overall fitness, and adapt the routine to fit your individual needs and available resources.

Remember, to see results consistency and proper nutrition is key, so be sure to consume a balanced diet and stay hydrated. Keep challenging yourself by gradually increasing the difficulty or adding more sets and repetitions.

Our, Home Calisthenics Workout has more challenging calisthenics workouts you can try.

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Can You Overdo Calisthenics?

You can overdo any exercise, and calisthenics is no exception. Overtraining can lead to muscle fatigue, injury, and burnout. Some warning signs to look for are:

• Persistent muscle soreness
• Decreased performance and progress
• Chronic fatigue
• Difficulty sleeping or disrupted sleep patterns

If you experience any of these symptoms, it may be time to dial back your workout intensity, take a rest day, or consult with a healthcare professional. Listen to your body and give yourself adequate rest and recovery time to avoid overdoing it.

Frequently Asked Questions

• How Long Should a Calisthenics Workout Be for Beginners?

For beginners, a calisthenics workout should typically range from 20 to 30 minutes. This duration allows for an engaging and effective session without overwhelming the body. Start slow, focus on form, and progressively increase the intensity as your strength and endurance improve.

• How Long Should a Calisthenics Workout Be for Weight Loss?

When targeting weight loss, it’s effective to aim for 30 to 45-minute calisthenics sessions. Combining high-intensity exercises with short rest periods can maximize calorie burn and fat loss (9). 

Consistency and intensity are key factors in achieving your weight loss goals through calisthenics. However, remember that the most important factor for achieving your weight loss goals is your diet. No amount of training can make up for an overindulgent diet.

• How Long Should a Calisthenics Workout Be at Home?

A home calisthenics workout can be highly flexible, typically lasting between 20 to 45 minutes. The duration may vary based on your fitness level and the specific goals you aim to achieve. Make use of available resources and adjust the routine to fit your schedule and personal preferences.

• How Often Should I Do Calisthenics to Build Muscle?

To build muscle effectively, it’s recommended to perform calisthenics three to five times per week (1). Make sure to include rest days to allow your muscles to recover and grow. Consistent training combined with a balanced diet will help in achieving noticeable muscle gain over time.

• Does Calisthenics Build Mass?

Calisthenics can build mass when performed with the proper techniques and progressive overload. By gradually increasing the resistance, either through exercise variations or adding weights, you can stimulate muscle hypertrophy. Maintaining a high protein diet also aids in building muscle mass through calisthenics (10).

• Do Calisthenics Burn Fat?

Calisthenics can be highly effective in burning fat. High-intensity calisthenics workouts, involving large muscle groups and compound movements, boost metabolism and enhance calorie burn. Incorporating cardiovascular exercises within your routine can further increase fat loss (11).

• Is 30 Minutes of Calisthenics Good?

A 30-minute calisthenics session can be highly efficient in improving overall fitness, building strength, and burning calories. This duration allows for a focused and balanced workout, making it a practical choice for those with time constraints.

• Is It OK to Workout Calisthenics Every Day?

While it’s possible to do calisthenics every day, it’s important to allow for adequate muscle recovery. To avoid overtraining, consider alternating between different muscle groups or integrating lighter, recovery-focused sessions. Listen to your body and be sure you’re not compromising recovery.

The Bottom Line

Calisthenics provides a versatile and effective route to fitness, making it accessible to beginners without the need for specialized gym equipment. By following the outlined exercises and steps, and staying mindful of the signs of overtraining, you can achieve a balanced routine that enhances your overall strength, endurance, and well-being. Remember to prioritize consistency, listen to your body, and adjust the intensity as needed to support your fitness journey safely and sustainably.