7 calisthenics workouts|How To Start Calisthenics for Beginners? 2023

Last Updated on February 2, 2023 by Dr Bucho

Calisthenics Workouts originated in ancient Greece and resurfaced in the early nineteenth century, Now Getting More Attention In the Fitness world due to its flexibility and Versatility

calisthenics workouts
Photo by Anush Gorak

Calisthenics is a type of physical exercise that focuses on improving strength, flexibility, and endurance through bodyweight movements. Calisthenics, as opposed to traditional weightlifting, which relies on equipment such as barbells and dumbbells, uses movements such as push-ups, squats, and pull-ups to provide a full-body workout. Because of its simplicity, versatility, and effectiveness, this approach to exercise has grown in popularity in recent years.

Calisthenics is suitable for people of all fitness levels because the exercises can be modified to suit a variety of skill levels. This means that you can begin with simple movements and gradually progress to more difficult exercises as your fitness improves. Furthermore, calisthenics requires little to no equipment, making it an ideal form of exercise for those who want to exercise at home, outside, or anywhere a person wants You

Calisthenics Workouts Vs. Weightlifting Workouts

Calisthenics and weight training are two popular forms of exercise that are often compared for their effectiveness and suitability to different fitness goals. In this article, we’ll compare both methods and highlight their key differences and similarities.

Calisthenics Training:

  • Calisthenics is more difficult than weightlifting because you must use smaller muscles to stabilize yourself during the movements.
  • Uses primarily bodyweight exercises to develop strength, endurance, mobility, and coordination.
  • Suited for improving athletic ability and control over one’s body.
  • Good for those who want to become strong relative to their body weight.
  • Develops muscle mass as a byproduct, rather than the primary goal.

Weight Training:

  • Weight training often focuses on bigger muscle groups, so smaller ones are often ignored or forgotten about.
  • Uses external loads, such as free weights, cables, and machines, to strengthen the body.
  • Ideal for building maximum muscle mass, power, and absolute strength.
  • Suited for athletes in sports like football, baseball, and track and field.
  • A person who lifts heavy weights can move more overall load and will have a bigger and stronger appearance.

Overall Each method is superior to one another, The best form of exercise will depend on your individual goals and preferences. If you’re looking to improve athletic ability, control, and body stability, the calisthenics workouts would make a great impact on your body. And if You want to build maximum muscle mass and power, there is a Weightlifting training method that can help you achieve your goals. In the end, it depends on the individual’s target goal, if You want to go for Calisthenics training this article is for you. Before discussing the workouts, we would like to Put forth the queries that most people have related to calisthenics training.

How Long Should You Train For In a Calisthenics Workout?

As a beginner or intermediate, you should aim to do calisthenics workouts for about 20-30 minutes, 3-4 times per week. The Advanced exercise session could last up to 45 minutes.

You may progressively increase your strength and endurance without running the risk of being hurt by starting out with shorter sessions. You can adjust your workouts as you advance by lengthening their duration and frequency. Give yourself enough time to recuperate so you can finish your exercises safely and correctly. As your fitness level increases, you can try to cut down on rest periods.

How Long Should You Recover After A Calisthenics Workout?

it’s recommended to wait at least 24-48 hours before doing another intense workout in the same muscle group. This allows time for your muscles to repair and rebuild, reducing the risk of injury and promoting better results.

These exercises can all be done up to four times a week on different days. You only need three to four workouts per week. Additionally, it’s important to hydrate, eat well, and get enough rest to support recovery and optimize performance. If you experience pain or discomfort, wait longer to recover or seek medical advice if necessary.

Is calisthenics harder than gym?

Generally No as in calisthenics training, a person has to focus on athletic performance and body stability, which is done by doing squats, chin-ups, etc While Technically it is harder than weight lifting as you have to focus working on smaller muscles, which gives more load to the body

Can I mix calisthenics and weightlifting?

Yes, You can if you want to, With various bodily motions, calisthenics aims to improve overall body strength, fitness, and flexibility. However, lifting weights can aid to increase the strength and size of skeletal muscles. You gain both flexibility and strength at the same time when you combine the two techniques in harmony.

7 calisthenics workouts Exercise routine

The following exercise circuit should be completed three times, with a three-minute break in between each circuit repetition and a 30-second break between each exercise set.

1. chin-ups


As many as possible

  • Standing before a bar for a workout.
  • Put your hands in a tight, slightly closer-than-shoulder-width grasp and grab the bar from underneath.
  • Bring your head above the bar by using your biceps to pull yourself up.

2. Dips


As many As Possible

  • Once your upper arms are parallel to the floor, slowly lower your body. If you are unable to complete at least five reps on your own,
  • you should kneel or stand in the open loop while wearing an elastic exercise band attached to the dip bars.
  • You can use the bench or chairs if you don’t have dip bars.

 3. Crunchs


As many as possible

  • Flat on your back, lie on the ground.
  • While keeping your knees at a 90-degree angle to your body, plant your feet firmly on the ground.
  • Keep your head about a fist’s distance from your chest and cross your hands over your chest.
  • Sit up till your elbows or chest touch your knees while maintaining a strong core.
  • Think about pulling yourself up with your core muscles, exhaling as you sit up and inhaling as you lie down.

4. jump squats


As many as, it is possible for you but keep in mind to take a break from every exercise

  • Standing straight and with your feet parallel and directly beneath your shoulders, face ahead.
  • With your toes pointing slightly outside, space your feet a few inches apart.
  • As you lower yourself into the squat, bend your knees and bring your hips back and down.
  • Keep your head and look ahead, and keep your chest high.
  • Squat as deeply as you can before exploding up into a jump with force.

5. Pushups


As many as possible

  • Get down on your knees and position your hands just outside but underneath your shoulders.
  • Set yourself up in the “plank” position by extending your legs and supporting your body up with your arms.
  • Avoid letting your back slump or your bottom poke up into the air.
  • Your chest should almost touch the floor as you lower your body by bending your elbows close to your body.
  • As your upper torso is at the lower pushup position, your upper arms should form a 45-degree angle.
  • When you are in the lower position, pause, and then swiftly push yourself back up to the beginning position.
  • Throughout the entire action, keep your core, or abdominal region, flexed.

 6. Mountain Climbing


For a minute

  • Squat down to put your hands on the ground while standing with your feet shoulder-width apart.
  • Now quickly extend your legs behind you to finish in the pushup posture.
  • Quickly rise up after jumping your legs back up so they land between your hands.

7. 30 seconds of jump rope


For 30 seconds or more based on your ability

  • Hold your hands roughly the same distance from your body’s centre line while holding the jump rope handles in your hands.
  • Jump one to two inches off the ground to clear the rope by rotating it with your wrists rather than your elbows or shoulders.
  • Keep your knees slightly bent and your toes pointed downward as you jump.

In conclusion, both calisthenics and weight training offer unique benefits for fitness and athletic performance, depending on individual goals and preferences. Regardless of which training method you choose, the most important thing is to work at a consistent pace, gradually increasing the intensity and duration of your workouts over time. This will help you achieve your goals while minimizing the risk of injury. Remember to take recovery time seriously, and make sure you eat well, hydrate, and get enough rest to support your training. With dedication and proper planning, you can achieve your fitness goals and feel confident and strong.


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Disclaimer: Don’t do the hard exercise in the beginning as it may hurt you, start with the light exercises as mentioned above. This blog solely contains information that is designed for education and awareness, including but not limited to text, pictures, photographs, and other content. Nothing on this site should be used as a replacement for professional medical advice, diagnosis, or care. Before relying on the information, it is always advisable to speak with a doctor. For any potential risk to any visitor or reader, neither the author nor This Blog accepts any liability.

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