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

What the heck is Calisthenics? You’re intrigued about this and that it’s something you’ve never done before. 

The reality is if you have ever gotten into bodyweight workouts, like burpees, squats, or push-ups, then congrats, you’re not the complete calisthenics newbie. This is a form of whole-body training that uses body weight, with little or no equipment whatsoever. 

Bodyweight workouts always win among other types of training, as they can be easily done at home giving you a great array of benefits: better posture, a more powerful physique, and impeccable coordination. 

Historically speaking, calisthenics originated in Ancient Greece and in modern times it is booming. So what does this mean? Are you thinking about mastering a well-rounded fitness program featuring many centuries ago? In fact, yes. 

Yet, not only does this make calisthenics amazing but also it’s very adaptable to different fitness levels. 

The Internet is filled with 30-day calisthenics workout plans for beginners as well as plans for advanced masters. 

If you’re not a seasoned gym-goer and are just starting out, you can get the hang of a home calisthenics routine that suits your personalized strength and endurance. Besides this, hitting the gym is not the only way to build strength and increase flexibility. 

Following a program with the proper form and technique helps you enhance your range of motion, promote overall performance, and simply feel proud of yourself. So, what are you waiting for? 

Read the article for starter calisthenics: shape yourself up with beginner full-body training. 

How Do Beginners Start Calisthenics? 

Starting out on your calisthenics journey? Then shoot for simpler exercises and later dive into advanced workouts. A beginner calisthenics workout with no equipment is your perfect starting point. 

Later, once you feel more powerful you can ramp up to much more difficult exercises with weights. 

How To Start Calisthenics At Home

This is the most common question, as many individuals doubt that mastering this activity is possible without a trainer. 

See also
Tricep Calisthenics: The Best Workouts for Arm Strength and Definition

We got you covered. Today, we’re offering you the 10 award-winning exercises of calisthenics for beginners. No need for any special gym equipment, your body is almost the only “load” you’ll be experimenting with. Besides this, you may include some equipment substitutions on your own. Stay creative. 

Prepare comfy leggings, a mat, and supportive shoes, and get down to business. 

  1. Push-ups
  2. Squats
  3. Crunches
  4. Burpees
  5. Plank
  6. Pullups
  7. Lunges
  8. Chin-ups
  9. Jump rope
  10. Dips


  • Get in the push-up position on the floor.
  • Place the hands flat on the floor keeping them slightly wider than the shoulders.
  • Extend your legs backward, placing your toes on the ground.
  • Tighten the core muscles to create a straight line with your body.
  • Bend your arms and lower the body until the chest almost touches the floor.
  • Straighten the arms and push the ground away from you to raise the body (6).

starter calisthenics  


  • Stand with your feet shoulder-width apart.
  • Bend the knees and push the hips back, as if sitting down on a chair.
  • Squat down as far as possible.
  • Push back up to the starting position (6).


  • Lie on your back with feet flat on the floor and knees bent at a 90-degree angle.
  • Cross your hands over the chest.
  • Engaging the core muscles curl the upper body toward the knees.
  • Hold the position for a moment and return to the floor (6).

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  • Stand with your feet shoulder-width apart.
  • Bend your knees and get into a squat position until your palms can touch the floor.
  • At the bottom of the squat position, jump your feet down into a plank, landing on the balls of the feet.
  • From the plank position, jump to swing the legs forward, so that your feet reach the hands.
  • Jump upward with the hands up, returning to the original position (6).
See also
Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout


  1. Start from the pushup position but with your forearms flat on the ground.
  2. Engage your core muscles to create a straight line with your body. 
  3. Hold the position for as long as possible without letting the hips drop downward (6).


For this exercise, you need to find a pullup bar. 

  • Stand facing the pullup bar.
  • Grip the bar in an overhand grip and hands at shoulder-width apart.
  • Use both arm and shoulder muscles to pull the body up until your chin is over the bar.
  • Slowly drop your body back down under the bar (6).


  • Stand up straight with the feet in a neutral position.
  • Step the left foot in front of the body and bend your knee at a left angle as you drop into the lunge.
  • The right knee should almost touch the floor.
  • With the heel of the left foot push back up to a standing position, bringing both feet together.
  • Repeat for the right leg (6).

starter calisthenics  


For this exercise, you also need to find a pullup bar. 

  • Stand facing the pullup bar.
  • Grip the bar in an underhand grip and hands at the shoulder-width apart or slightly narrower.
  • With your bicep and lat muscles pull the body up until the chin is over the bar.
  • Lower yourself down to the starting position in a controlled manner (6).

Jump Rope

You need a jump rope for this exercise

  • Grasp the jump rope with each hand by its handle.
  • Rotate the rope with the wrists and swing the rope over and under the body.
  • Jump over the rope, letting it get beneath the feet.
  • Keep your knees slightly bent to protect the ankle and knee joints (6).
See also
A Good Calisthenics Workout Has These 9 Exercises


This activity requires a dip bar. 

  • Stand inside the dip bar.
  • Grip both sides with your hands.
  • Bend your elbows and lower yourself down until your elbows reach a 90-degree angle. 
  • Press through your hands and extend at the elbow to return to the starting position. (6).

Read more: The Simplest Lower Back Calisthenics Guide for Beginners

Should Beginners Do Calisthenics?

Yes, of course, beginners can complement their lifestyle with calisthenics exercises. A special beginner calisthenics workout plan will help you master each activity smoothly. Calisthenics newbies should consider two things before entering this workout:

  1. Get a health check-up. Older adults or people with past physical traumas should check in with a doctor before beginning a new exercise routine. Here’s why – a health checkup can help you pick the right type of exercise along with the right intensity. 
  2. Set attainable goals and progress slowly. Setting measurable and realistic goals is your effective way to stay motivated and keep tabs on your progress. We recommend keeping an exercise journal or calendar to not skip the calisthenics workouts at home. Start slow and gradually build up the intensity of your exercises. Starting with more challenging moves may reduce your motivation and increase your risk of getting an injury. 

Check out the example of the proper starter routine:

  • pushups, 5 to 20 reps
  • rest 30-40 seconds, or more if needed
  • squats, 5 to 20 reps
  • rest 30-40 seconds or more if needed
  • plank, hold for 30 to 45 seconds
  • rest 30-40 seconds, or more if desired
  • lunges, 10 to 15 on each leg
  • rest 30-40 seconds, or more if desired
  • jump rope for 30 seconds (6).

starter calisthenics  

What Is The First Skill In Calisthenics?

Calisthenics is an awesome activity to gain strength and build a lean muscular physique. There is a large pool of calisthenics skills for beginners and advanced practitioners. Yet, the most basic skill is a push-up. They are beneficial for building upper-body strength, including your triceps, chest, and shoulders. 

See also
Calisthenics Shoulder Exercises: Techniques and Workouts

As a push-up newbie, you should master this workout on your knees first, until you can do at least 10 reps. Only then you may start working towards full-range pushups on your toes. 

You can’t underestimate the benefits of upper-body strength:

  1. You improve your posture
  2. You promote your metabolism
  3. You improve your heart health
  4. You prevent injuries
  5. You challenge your workouts (1).

How Do I Start Calisthenics From Nothing?

It’s simple. Whether it’s Morning Calisthenics, a starter calisthenics at home, or the gym, you should begin with easy moves. 

Stave off your fears and excuses, find a spacious place in your house, and jump right into the aforementioned no-equipment calisthenics workout. 

Yes, it’s easier to say “Just do it” but in reality, this is how everything works: you simply take action. Your additional tips for gathering all your powers to start a new calisthenics weekly habit are: 

  • creating a detailed plan of workouts
  • keeping the plan visual
  • keeping your sportive garment and mat in your sight
  • working out to your favorite music

Last but not least, always warm up and cool down before and after the calisthenics movements. By doing this, you’ll promote your muscle recovery and decrease the risks of getting an injury. 

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How Often Should I Do Calisthenics A Week? 

It depends on your fitness level and overall goals. If you’re a beginner practitioner opt for 2-3 times of beginner calisthenics moves per week. 

After hitting enough exercises and empowering your technique, increase the frequency to 4-5 times a week. You’ll need to track your progress and focus on your body’s feelings during each calisthenics session. 

See also
Calisthenics Workout For Weight Loss: Does It Work?

Be sure you implement the rest days essential for preventing an injury, promoting muscle growth, boosting recovery, and encouraging better sleep (7).

What Is The Advantage Of Calisthenics? 

The advantages of calisthenics do not narrow down to only one. There are a couple of them backed by science. 

A study in 2019 found that calisthenics and strength training are beneficial for both mental and physical health (5).

Additionally, bodyweight workouts are linked to promoting muscular strength and endurance (3).

The 2017 study found that calisthenics is an excellent bodyweight routine for your posture, strength, and body composition (4).

A big study in 2015 explored the effects of calisthenic strength exercises in Physical Education classes in school children. It concluded that the bodyweight calisthenics exercises (such as squats, push-ups, and lunges) increased their strength, compared to recreational sports activities alone (2).

The benefits of calisthenics on your overall well-being prove this activity to be an impeccable addition to your home workout regime. 

Read more: Calisthenics Shoulder Exercises: Techniques and Workout

starter calisthenics  


  • What Should I Master First In Calisthenics?

It doesn’t really matter what you’ll master first in the calisthenics workout. Most importantly you have to choose the exercise suitable for your fitness level. Some people start with push-ups while others decide to engage in squats or lunges. It’s up to you. Make sure you’re following the right technique, stay hydrated, and have enough rest between workouts. 

  • In What Order Should I Learn Calisthenics?

Being a beginner, you should start with easy versions of calisthenics moves. Choose the order from the following article, or shuffle the movements in any direction suitable for you. We recommend starting with push-ups, squats, lunges, plank, and jump ropes. 

  • What’s The Hardest Calisthenics Skill?

There are versatile advanced calisthenics skills and one of them is a one arm pull-up. It’s difficult to get the hang of it for many people since they may be struggling to perform normal pull-ups. Ergo, a one-arm version is more extreme.

The Bottom Line

You’ve reached the bottom of the article with enough knowledge about the starter calisthenics for beginners. 

Calisthenics is a form of full-body training that uses body weight with little or no equipment. It’s vital for your posture, endurance, flexibility, and muscular strength. On top of that, calisthenics has positive effects on your mental health. 

You have learned the top 10 basic calisthenics exercises, most of them require no equipment. Before starting your calisthenics adventure, check your health at the doctor, create a plan with attainable goals, and follow the proper technique. 

Start with 2-3 times of calisthenics per week, shifting to higher frequencies once you learn to perform all the exercises correctly. Make sure you have enough rest between workouts and incorporate warm-ups and cool-downs in each session. 


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!


  2. Does a Calisthenics-Based Exercise Program Applied in School Improve Morphofunctional Parameters in Youth? (2015,
  3. The advantages of body-weight exercise (2022,
  4. The effects of a calisthenics training intervention on posture, strength and body composition (2017,
  5. The effects of different types of physical exercise on physical and cognitive function in frail institutionalized older adults with mild to moderate cognitive impairment. A randomized controlled trial (2019,
  6. What is calisthenics? (2020,
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