Calisthenics is a versatile and accessible way to improve overall fitness of your body and it does not even need expensive equipment or gym memberships. Calisthenics, derived from the Greek words "kalos" (meaning beauty) and "sthenos" (meaning strength), is a form of exercise that utilises bodyweight movements to build strength, flexibility, and endurance. In this guide, we'll delve into a detailed calisthenics workout routine for beginners at home.
Table Of Contents
1. Understanding Calisthenics
2. How Do Beginners Start Calisthenics?
3. Can I Do Calisthenics Everyday As A Beginner?
4. Benefits Of Calisthenics Workout Routine At Home
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Understanding Calisthenics
Unlike traditional weightlifting, which focuses on isolated muscle groups, basic calisthenics routine emphasises compound movements that engage multiple muscle groups simultaneously. Before diving into the workout routine, it's essential to understand the principles of calisthenics. This comprehensive approach not only builds strength but also enhances balance, coordination, and agility.
How Do Beginners Start Calisthenics?
Scheduled training sessions are important for everyone, be it a beginner or someone who is still active in their day-to-day life. Being a beginner, you can start slow and gradually increase your sets and reps. Here’s how you can start your fitness journey with the best calisthenics workout program for beginners:
1. Warm-Up
A dynamic warm-up consisting of light cardio (such as jumping jacks or jogging) is a must before starting calisthenics workouts for beginners at home. It's crucial to warm up the muscles to prevent injury and optimise performance, followed by dynamic stretches (leg swings, arm circles, etc.)
2. Push-Ups
How to do it?
- Hands slightly wider than shoulder-width apart and assume a plank position.
- Keep your core engaged and your back flat and lower your body until your chest nearly touches the ground.
- To return to the starting position, push through your palms.
- Follow 3 sets of 8-12 repetitions.
3. Bodyweight Squats
How to do it?
- Stand with toes slightly turned out and feet shoulder-width apart.
- Keep your chest upright and lower your body by bending your knees and pushing your hips back.
- Lower until your thighs are parallel to the ground by keeping your knees aligned with your toes.
- To return to the starting position, push through your heels.
- Follow for about 3 sets of 10-15 repetitions.
4. Pull-Ups
How to do it?
- By keeping hands slightly wider than shoulder-width apart, grip an overhead bar with palms facing away from you.
- By engaging your core, hang with arms fully extended.
- Keep your elbows close to your body and pull your body upwards until your chin clears the bar.
- With control, lower yourself back down.
- Aim for 3 sets of 5-10 repetitions.
5. Plank
How to do it?
- Come to a plank position with elbows directly beneath your shoulders and body, forming a straight line from head to heels.
- Focusing on maintaining proper form engages your core and holds this position for 30-60 seconds.
- Gradually increase the duration as you progress for 3 sets.
6. Lunges
How to do it?
- Stand with feet hip-width apart.
- Lower your body until both knees. Both knees must form from 90-degree angles and take a step forward with your right foot.
- To return to the starting position, push through your right heel.
- By alternating legs with each repetition, repeat on the other side.
- Per leg, aim for 3 sets of 10-12 repetitions.
7. Cooldown Stretches
Static stretches targeting major muscle groups should be held for 15-30 seconds each. After completing the workout, take time to cool down and stretch the muscles to improve flexibility and reduce post-exercise soreness.
Can I Do Calisthenics Everyday As A Beginner?
You can do calisthenics as a beginner every day because moving your body is essential to stay fit and healthy. Here is a free calisthenics workout routine for beginners you can follow:
Week 1- 2: Foundation Building | ||
Day 1 | Warm up and dramatic stretches and light cardio. | 20-30 minutes |
Jumping jacks and jogging. | ||
Push-ups: Focus for 3 sets of 8-10 reps | 3 sets of 8-10 reps | |
Bodyweight squats | 3 sets of 10-12 reps | |
Australian pull-ups | 3 sets of 8-10 reps | |
Plank | 3 sets for 20-30 seconds each | |
Cooldown | 5-10 minutes of static stretching | |
Day 2 | Rest or Active Recovery |
|
Day 3 | Warm-up | 10-15 minutes |
Reverse lunges | 3 sets of 10-12 reps per leg | |
Assisted pull-ups | 3 sets of 6-8 reps | |
Dips | 3 sets of 6-8 reps | |
Side plank | 3 sets for 15-20 seconds per side | |
Cooldown | 5-10 minutes of static stretching | |
Day 4 | Rest or Active Recovery |
|
Day 5 | Warm-up | 10-15 minutes |
Pike push-ups | 3 sets of 6-8 reps | |
Assisted pistol squats | 3 sets of 6-8 reps per leg | |
Bodyweight rows | 3 sets of 8-10 reps | |
Russian twists | 3 sets of 10-12 reps per side | |
Cooldown | 5-10 minutes of static stretching | |
Day 6-7 | Rest or Active Recovery |
|
Weeks 3- 4: Progression and Strength Building |
During Weeks 3-4, aim to increase the intensity by adding more repetitions and sets or progressing to more challenging variations of exercises. Also, the focus should be on improving the form and technique of each movement. |
Weeks 5-6: Advanced Progression and Skill Development |
In Weeks 5-6, incorporate advanced variations of calisthenics exercises such as one-arm push-ups, pistol squats, strict pull-ups, and handstand progressions. Additionally, focus on skill development by practicing exercises like handstand holds, L-sits, and muscle-up progressions. |
Benefits Of Calisthenics Workout Routine At Home
Calisthenics may not be something everyone would be familiar with. Although historically it has been quite popular, and it is making a comeback in various forms of exercises. Here are some benefits you would endure if you are willing to begin your calisthenics journey:
1. Accessibility
Beginners can perform calisthenics routines virtually anywhere. It is one of the most accessible forms of exercise as it requires minimal equipment like in a park, whether at home or while traveling. Making it an ideal choice for those who may not have access to a gym or specialised equipment, this accessibility eliminates barriers to entry.
2. Cost-Effectiveness
The exercises primarily utilise body weight, eliminating the need for costly machines or weights. Unlike gym memberships or purchasing expensive fitness equipment, calisthenics requires little to no investment. For beginners looking to improve their fitness without breaking the bank, calisthenics is a budget-friendly option.
3. Functional Strength
By training in functional movements such as pulling, pushing, lunging, and squatting, beginners develop strength that translates directly to everyday tasks and activities. By mimicking real-life activities, calisthenics focuses on compound movements that engage multiple muscle groups simultaneously. This functional strength not only enhances your performance, but it also reduces the risk of injury during daily activities.
4. Improved Body Composition
Unlike isolated strength training exercises, which target specific muscle groups, calisthenics engages multiple muscles at once, leading to a more balanced physique. Calisthenics workouts are highly effective for improving body composition as it results in reduction in body fat percentage and increasing muscle mass. This leads to greater calorie expenditure and fat loss as beginners progress and build muscle through calisthenics, their metabolism increases.
Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
5. Versatility
Beginners can start with basic movements such as push-ups, squats, and lunges and gradually progress to more advanced exercises like dips, pull-ups, and handstands. Calisthenics offers a wide range of exercises and progressions, making it suitable for individuals of all fitness levels. This versatility allows beginners to customise their workouts based on their preferences, goals, and fitness levels, ensuring continued adaptation and progress over time.
6. Enhanced Flexibility and Mobility
Over time, consistent practice of calisthenics can improve range of motion, joint health, and overall flexibility, enhancing athletic performance and reduces the risk of injury. Many calisthenics exercises may require a full range of promoting flexibility, motion, and mobility throughout the body. Additionally, calisthenics movements often incorporate dynamic stretching, further promoting flexibility and mobility gains.
7. Increased Coordination and Balance
As beginners practice calisthenics exercises, they develop spatial awareness, better proprioception, and neuromuscular control. Calisthenics requires coordination and balance to perform various movements effectively. Improved coordination and balance not only enhance athletic performance but also carries over to activities of daily living, injuries, and reducing the risk of falls.
8. Stress Relief and Mental Well-Being
Engaging in regular calisthenics workouts can reduce anxiety, stress, and depression, improving overall mental health and cognitive function. Like any form of exercise, calisthenics releases endorphins and neurotransmitters that promote feelings of happiness and well-being. Helping beginners clear their minds and focus on the present moment, along with the rhythmic, repetitive nature of calisthenic movements, can also serve as a form of meditation.
9. Community and Support
Beginners can find encouragement, motivation, and valuable resources through social media groups, online forums, and local calisthenics meetups. Calisthenics has a vibrant and supportive community of practitioners worldwide. Being a part of the social circle with individuals who share a passion for calisthenics can foster friendships, enhance accountability, and provide valuable guidance and support on the fitness journey.
Also Read: A Complete Workout Routine For Beginners To Kickstart Fitness!
Expert’s Advice
For beginners embarking on a calisthenics workout routine, proper nutrition is crucial for fueling workouts and supporting muscle recovery. Drink enough water and keep yourself hydrated throughout the day, especially before and after workouts. Consider timing your meals to provide energy before exercise and replenish nutrients post-workout. Aim to consume a balanced diet rich in lean protein sources, healthy fats, complex carbohydrates, and plenty of vegetables and fruits. Consulting with a dietitian can provide personalised nutrition guidance tailored to your needs. Listen to your body's hunger and fullness signs and adjust your calorie intake accordingly to support your fitness goals.
Dt. Akshata Gandevikar
The Final Say
By following a structured workout routine like the one outlined above, beginners can develop a solid foundation of fitness while enjoying the countless benefits of this empowering form of exercise. Calisthenics offers a beginner-friendly approach to flexibility, building strength, and longevity, completely using only your body weight. Take it slow and remember to progress at your own pace, listen to your body, and consistently achieve your fitness goals with calisthenics.
FAQs
1. Is 3 days a week enough for calisthenics?
Yes, A 3-day schedule for calisthenics is enough for beginners.
2. Is 30 minutes of calisthenics enough?
Giving 2-3 days for 30-40 minutes a week for calisthenics is good enough for beginners.
3. What can I include in my calisthenics workout no equipment routine?
For a calisthenics workout routine for beginners no equipment, focus on bodyweight exercises like squats, lunges, push-ups, and planks to target different muscle groups. Add variations and progressions as you build strength and endurance and consider adding cardio exercises like jumping jacks or high knees for a full-body workout.
4. Are calisthenics and bodyweight workout plan for beginners different?
No, calisthenics and bodyweight workouts are often used interchangeably and typically involve exercises that use your own body weight for resistance. Both types of workouts are suitable for beginners and can be customised based on fitness level and goals. The focus is on improving strength, flexibility, and overall fitness without the need for equipment.
References
- https://urbanstrength.com.au/blogs/articles/beginners-calisthenics-workout-program
- https://bodyweighttrainingarena.com/beginner-calisthenics-workout/
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