Fat Loss,  Health and Fitness Knowledge,  Muscle Building

Calisthenics Workout For Beginners

As more and more people are getting inspired to live a healthy lifestyle and trying to gain maximum knowledge in the field of health and fitness their arises new terminologies such as calisthenics. So here I will provide you with brief info about what is it ? what you can do in it and How it will benefit you? . So lets start with our article Calisthenics workout for beginners.

What is Calisthenics?

calisthenics workout for beginners

Calisthenics are workouts that can be performed without using any exercise apparatus. It is done using your body weight to boost muscle buildup and strength. The best thing about this type of workout is that it meets all types of goals whether it is to build Muscle, fat loss or building strength and stamina. These are repetitive exercises that uses your own body to gain flexibility ,build muscle and loose body fat. Here I will discuss with you the best Calisthenics workout for beginners.

Calisthenics workout for beginners:-

10 chin ups

  • Chin ups are ultimate exercise for beginners whether he is opting for weight training or Calisthenics . It works Using an exercise bar, grab the bar from underneath with your arms performing a slightly closer than shoulder-width grip, then pull yourself up using your biceps, making your head reach above the bar.

10 pull ups

  • Using an exercise bar, grab the bar from the top using your arms performing a slightly more than shoulder-width apart, then pull yourself up using your shoulder muscles, making your head reach above the bar. The best part of both chin ups and pull ups is that these are compound movements and work on multiple muscle groups at the same time. Another added advantage is that they can be done anywhere . You can install a bar at home , just use some tree branch etc. These exercise are great for your lats ,biceps ,shoulders etc.

20 Dips

  • Also called as parallel bar dips is one of the best exercise which strengthens your arms ,shoulders and triceps .  While holding a dip bar, lift yourself from the ground using your arms and shoulders, elbows bend using triceps muscles and move up and down. It also works on Chest muscles if you go half way up (not locking it up all the way) while if you completely open up your arms these will work on your triceps.

25 jump squats

  •  I have always mentioned about importance of compound movements vs isolation movements in my earlier articles. Squats are no different , to have strength ,stamina and flexibility ,squats are a number one go to exercises. It works on your quads , glutes and multiple muscle groups which increases your strength and stamina besides improving your look and posture. Adding jump along with your squats lets you burn good number of calories which aids in fat loss. You can say it works as High Intensity Interval training (HIIT ). You just have to Go in a deep squat position and do a forceful upward jump and repeating it at least 25 times in the beginning.

20 push ups

  • Push ups are the first exercise which any of the fitness trainer would suggest. Its because of its multiple benefits like working on chest ,shoulder, core ,biceps and triceps muscles. The old school gym brats use to rely heavily on these magical exercise for fat loos, muscle building and gaining arm strength. However you have to keep in mind that while doing push ups, make sure that your abdomen or core is flexed at all times, do not let your back sag or your backside to stick up.

50 crunches

  • Calisthenics is all about using your body in best possible way . However after your pass the beginners stage you will need most of your core strength . Therefore doing crunches , planks, Russian twist, bicycle crunches etc improves your core muscle which will definitely help you while you do calisthenics at advance level. Lay flat on your back with the feet on the ground, bend your knees at 90-degrees angling your body. Cross the hands on the chest then sit up, allow elbows or chest to come in contact with the knees.

Just remember that this workout is of beginners level . If you want to advance try increasing the repetitions of these exercise week by week . try and add more variations to it to get maximum advantages like types of push ups ( Diamond push ups , wide grip , spider man push ups etc). Try to be innovative while you are performing calisthenics . However its important to do it under the guidance of expert trainers to remain risk free and injury free.

Benefits of calisthenics

Can be done anywhere, anytime

  • Recently shifted to new location ? Don’t have money for the gym ? Don’t have much time to travel to gym? If you are looking for the fastest method to loose fat, then calisthenics are the best exercises. Convenient to do at home or in the park, or wherever there is space to do a calisthenics exercise. You can also install a pull up bar at home , bring a mat for planks and start performing it wherever and whatever time you wish. Just try and spend atleat 40 -45 minutes on your health daily and to master the exercises.

Requires minimal to none workout equipment

  • The main tool is the human body, and if there is no dip bar, a bench can be used, or if there is no exercise bar, a tree branch is a good substitute. It only requires your body strength to do the exercises.

Most of the country army uses it

  • The basic training in the army is based on calisthenics. Mostly they use bars, ropes, hurdles and their body strength to train themselves. Many times calisthenics exercises used for the army recruiting process.

Great Workout for beginners

  • As we are talking about calisthenics workout for beginners I must highlight that these are flexible exercises that is easy for new bloods in the workout society. There is always an easier version of calisthenics exercises for the beginners. For instance, if you are having trouble while doing full push ups, then you can do it on your knees or with your hands on an elevated surface. Don’t loose hope if you are unable to perform full push ups or other exercises perfectly. Keep patience and keep trying with the easier version, try to make the correct posture while doing exercise. It will help you in long run and give the best results according to your need.

Low risk of getting injured

  •  There are no equipment used that can possible create an accident or injury. Mostly deadlifts and squats with heavy weights are the exercises          where chances of injuries is high. However, calisthenics exercises helps in making strong the lower back part of your body. The good part is that you can keep doing it till late 50’s of your age.

You can show your best moves

  • Exercises like the pistol squat, front lever, dragon flag, plank and many others are mainly calisthenics which helps in building strength and muscles. If you are a dancer or party lover, then you will get chance to show off your party trick.

Increases the stamina

  • Calisthenics workout for beginners are the best for developing the stamina. These are the mostly body weight exercises in which you need more strength an power to perform better which ultimately increases the stamina.

Calisthenics is a great compound exercise that involves the whole body at the same time. It seems like a simple exercise but it’s not as easy as it seems. They are good for the body and definitely will keep you fit and healthy. So this was all about calisthenics workout for beginners , Stay Fit and stay Healthy.


I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *