Calisthenics is a big word for a simple concept: it means working out using your own body weight as resistance. In other words, you exercise without needing any dumbbells, barbells, or machines – just you. If you've ever done a push-up or a sit-up, you've already tried calisthenics – it's basically any exercise where your body is the "gym equipment". It helps you build strength, flexibility, and endurance without any special equipment.
Think of common moves like squats, push-ups, or pull ups – these are all calisthenics exercises. You're using gravity and your own body to challenge your muscles. For example, a push-up uses the weight of your body to strengthen your arms and chest, while a squat uses your body weight to work your legs. Calisthenics can be made harder or easier, but it's for everyone.
What is a Calisthenics Workout?
For instance, you might start with push-ups or a simpler version like knee push-ups, and do 4–8 reps. Then rest for 1.5 to 2 minutes, and repeat this 2 or 3 more times before moving on to the next exercise. This kind of routine lets you focus on one exercise at a time and really concentrate on doing it as well as possible. For many people, this focused approach helps them progress faster.
Some workouts also include practicing a specific skill or move. For example, maybe you’ve seen people doing handstands on social media and want to learn how to do one too. You might then spend 15–30 minutes doing exercises like wall walks, handstands against a wall, or box handstands to build the strength and balance needed. (Don’t worry – as a beginner, you won’t be doing anything crazy. You’ll start with simple progressions that match your level.)
The key is that it’s beginner-friendly – you can always adjust the exercises to suit your current ability. For example, do push-ups on your knees, swap pull-ups for jackknife pull-ups, or start handstand practice with box handstands.
Why Do People Choose Calisthenics?
There are many reasons people decide to do calisthenics instead of hitting the weights at a gym. For starters, it’s simple and accessible—you don’t need any equipment or a gym membership to get started. You can work out at home, in a park, or anywhere you have a bit of space. It’s also less intimidating than walking into a gym full of machines and heavy weights, especially if you’re new to fitness. Calisthenics focuses on building real-world strength using movements that feel natural, and the progress feels more personal—like doing your first full push-up or doing your first pull up.
No Gym or Expensive Equipment Needed
You don’t need a gym membership or any equipment – just a bit of floor space. That means you can work out at home, in a park, or even a hotel room if you're traveling. This convenience (and zero cost) is a big reason people love calisthenics.
Full-Body Training
Bodyweight exercises engage multiple muscle groups at once, giving you a full-body workout. Doing calisthenics regularly helps build strength and endurance and improves your overall health. Whether you want to get in better shape, get stronger, or learn new skills, this training can help.
Beginner Friendly and For Everyone
You can adjust each exercise to your ability. Beginners start with easier versions (like knee push-ups or, assisted pull ups) and do fewer reps; as you get stronger, you switch to the full versions or add reps to keep challenging yourself. You can also tweak workouts to fit your goals – do slower, add weights with a dip belt or backpack to build strength, or do more reps with shorter rest for endurance.
Fun Bodyweight Challenges and Cool Skills
There are cool moves you can eventually learn as you get stronger – like your first pull-up or a handstand – and working toward these goals is really motivating. These "tricks" make exercise more interesting and give you clear milestones. Then you will be able to start learning skin the cat, muscle ups, and maybe planche, who knows.
How to Start Calisthenics
Starting calisthenics is totally beginner-friendly, even if you have no workout experience. Here are some simple tips to begin from scratch:
- Start Small and Simple: You don't need a long, complicated routine on day one – just begin with a few basic exercises. For example, you could start with wall push-ups, a few squats, and a Plank. Do what you can – even if that's only 3-5 reps or a 10-second hold. The goal is to get your body used to moving, and it's best to focus on quality (good form) over quantity.
- Use Easier Variations: Some exercises might feel too hard at first – and that's okay because there are always easier versions. If a standard push-up is too tough, do them against a wall or on your knees. If a full pull up is hard, try a jackknife pull ups or australian pull ups or even scapula pull ups. Everyone begins with the easier variations as they build strength, so there's no shame in that.
- Be Consistent and Patient: Try to do a calisthenics workout a few times a week – consistency is key. Aim for 2-3 sessions per week to start, around 20-40 minutes each. Over time, as you get fitter, you can add more days or a bit more challenge. Remember, progress takes time, so don't get discouraged by slow results – every little improvement counts.
Common Calisthenics Exercises You Might See
Calisthenics is packed with hundreds of bodyweight exercises that train strength, control, and mobility. If you’re curious to explore the full range, check out our Exercise Bank for detailed breakdowns. To give you a taste, here are 4 exercises that are commonly practiced in calisthenics as you progress over time.
Free Calisthenics Workout Plan
To help you get started, we’ve put together a free 2-week beginner calisthenics workout plan. It gives you a simple day-by-day schedule to follow, so you don’t have to worry about what exercises to do. The plan includes video demos for each exercise (to show you proper form) and a list of exercises that work your whole body. We’ve also included access to a beginner-friendly community – a place where you can ask questions, share progress, and get support from others starting out too.
This free Calisthencis workout plan lays out two weeks of workouts – which exercises to do, how many times per week, how many reps or how long to do them, and tips for each move – so you can follow along easily and see if you enjoy calisthenics. By the end, you’ll know what these workouts feel like and what you can achieve. And since it’s completely free, why not give it a go and find out if calisthenics is the right fit for you.
Daniel Flefil is a globally recognized calisthenics coach, athlete, and competition organizer with over 15 years of experience in fitness and 10+ years in calisthenics. As the founder of Beast of the Barz, one of the world’s biggest calisthenics competitions, and co-founder of Calixpert, he has played a major role in shaping the sport.
