Ultimate Beginner Friendly Calisthenics Workout Plan

person doing pull up using a pull up bar during his calisthenic beginner workout

Ready to start your journey doing a great beginner calisthenics workout? If so, then get some water and your sneakers ready.

This article will show you all you need to know about getting into calisthenics and basic movements you can do that will have you feeling good about yourself and your body. And, you will be getting stronger and fitter, too.

What Is Calisthenics?

This is bodyweight fitness. Any movement that makes use of ONLY your bodyweight can be considered calisthenics. Many fitness activities that adults partake in today like running, weightlifting, or even sports lean toward providing anaerobic or aerobic exercise. Calisthenics gives you the best of both worlds.

With that being said, why should anybody do calisthenics?

  • You get lean and strong
  • It feels really good
  • It costs nothing to do it
  • You don’t need any equipment to clutter your home
  • You can do it anywhere

If you’re just starting out on your fitness journey, you probably haven’t worked out in a really long time. And, if you feel a bit ashamed of your fitness level, you perhaps avoid the gym. The great thing about calisthenics is that it’s very easy to learn. Don’t mistake “easy to learn” as being “easy” because…well, it’s not!

How Should A Beginner Get Going?

Utilizing some resources from around the internet, we’ve put together a great workout you can follow this very week. Our routine starts on Monday but start yours TODAY! After all, there’s no time like the present to feel good about yourself.

Monday Workout

This uses no equipment, and it is recommended you do 4 circuits of this workout as best you can.


  • Max Plank-Go as long as you can. Shoot for 30 seconds if you are a newbie.
  • 8 Squats
  • 8 lunges per leg
  • 8 push-ups (You can even do them off the knees if you are a beginner).
  • 8 Lay-Down Leg Raises
  • Max Mtn. Climbers-Go and do as many as you can before you can do no more. Beginners try to do 20 per leg.
  • 8 Pike Push Ups

Do these 4 times through. You got this! Put on some music and make it happen. You need zero equipment, and you can do this right in your house with no embarrassment. If it is nice outside, go to the park and do it. These are the foundational movements you need to perform even more advanced moves in the future.

Rest of Week Basic Beginner Circuit

Tuesday Plan:

Once again, we ask that you do 4 cycles of this workout. Yes, you can do it.

  • 7 Close Hands Chin Ups
  • 5 Pull Ups
  • 6 Dips
  • 15 Push Ups
  • 5 Leg Raises
  • 9 Jump Squats (You can do regular squats if your knees are bad).
  • 15 Australian Pull Ups

This will require that you have some sort of bar to hang from. You can do this by going to a park and using a playground bar while your kids get some exercise, or even hang a pull up bar from your door frame. Bars do exist that will not cause damage to the door frame.

Now, on Wednesday comes the day we all wish for…Rest Day! Take today off and get ready to work hard again tomorrow.

Thursday Plan: Go, Go, Go Day

You guessed it-we need 4 Cycles from you once more.

  • 20 Wide Push Ups
  • 20 Mtn. Climbers
  • 60 Second Wall Sit
  • 15 Clap Pushups (You can do it!)
  • 30 Second Superman Hold
  • 30 Squats
  • 60 Second Plank

With all those squats, planks and pushups, you are sculpting a strong body for little to no money. It’s hard but so, so worth it.

Fat Removal

We all want to see that stubborn fat go away, and this beginner calisthenics workoutwill do just that. Friday is called Fri-YAY because it’s our day to help you get that fat off your body.

Do 4 cycles of this workout and feel the burn:

  • 100 Meter Run
  • 5 Dips
  • 45 Second Jumping Jacks
  • 8 Push Ups
  • 30 Seconds High Knees-Alternate Each Side
  • 30 Second Mtn. Climbers
  • 15 Seconds Plank

Once again, the best thing to do is put on some music, and just train like you are Rocky Balboa. You can even use the Rocky music, if you like.

Saturday is HIIT Day

HIIT stands for high intensity interval training, and you should get ready to work! It may be your day off work at the office, but in the fitness world, we are heating up.

Do 4 cycles of the following:

  • 15 Second Sprint-run like The Flash!
  • 45 Second Walk-just keep on walking.

1 Cycle of this:

  • 30 Second Sprint-quick like a bunny!
  • 1 min, 30 second walk

4 More cycles:

  • 15 Second Sprint-run like heck!
  • 45 Second Walk-just keep on walking.

1 Cycle of this again:

  • 30 Second Sprint-quick like you’re being chased!
  • 1 min, 30 second recovery walk

Sunday is Rest Day

Ah, here is the day you have wished for since Wednesday. It is now Sunday, which is your rest day. You can still do an active and fun activity-play with the kids outside, go for a walk, or do a weather activity-swim if it’s hot, go sledding if you live in a snowy climate.

If it’s raining, hold a dance party with the family.  Getting in your daily exercise is not drudgery if you know how to do it in a fun and relaxing way.

Closing Words

If you are in the market for a workout that is beginner friendly, fun, and tones and strengthens all of your muscles, calisthenics is the way to go.

The benefits of this type of workout are numerous, and the fact that you can do this beginner calisthenics workout anywhere is one of the greatest “pros” to this type of workout routine.

It takes only a little bit of your time and if you have kids, they might jump in and do it with you! Enjoy being your best self and getting healthy.

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