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The Best Calisthenics Workout Plan for Beginners | Get Stronger, Leaner, and Fitter

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A Calisthenics workout is a kind of exercise that majorly relies on a person’s body weight rather than anything else. It is considered to be a form of strength training that consists of a variety of exercises and movements that focus particularly on large muscle groups. The Calisthenics exercises are performed with intensity and rhythm which vary in levels. These exercises are performed without equipment or a minimal amount of them. For people who are unwilling to invest their money in a gym, Calisthenics exercises are exactly what they need. In this blog, we will look at different Calisthenics exercises for beginners, its history, benefits, etc.

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calisthenics exercises/workout plan for beginners | Know its benefits| KreedOn
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What is Calisthenics Workout & its history?

The term Calisthenics is derived from the Greek word Kallos which means beauty and Sthenos which means strength. Calisthenics was developed and practiced in Ancient Greece. Some researchers suggest that Calisthenics was also used in Ancient China as a way to maintain the health of a person. Catharine Beecher, an American educator during the 19th century popularized the idea and the concept of Calisthenics. Catharine along with Dio Lewis used to set up physical education training camps, especially for women. Calisthenics started to take a back seat in American schools after physical education started to gain more prominence.

Calisthenics Workout

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In the present scenario, Calisthenics is associated with a street workout which is a rapidly growing international sport. The WSWCF (World Street Workout and Calisthenics Federation) an organization based in Riga, Latvia organizes the annual National Championships. The Battle of Bars is promoted and orchestrated by WCO (World Calisthenics Organization) which is situated in LA (Los Angeles).

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Street Workout competitions have made space for Freestyle Calisthenics which is a manifestation of Calisthenics where an individual uses their strength and momentum to perform dynamic tricks and skills on the bar or a rod. Each trick or skill is linked with the other which leads to a harmonious flow of movements.

warm up exercise KreedOnAlso Read: Learn warmup exercise | Meaning | Benefits | How to do

Benefits of Calisthenics Workout

calisthenics exercises/workout plan for beginners | Know its benefits| KreedOn
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Calisthenics workout has a lot of benefits, here are some of them:

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  • Burning Calories – Calisthenics exercises involve a lot of movements and use of strength. Muscle groups such as core, chest, arms, legs, and back have a huge involvement in these exercises. It means your major muscle groups will be involved in a single exercise and they will function simultaneously during the workout.
  • Long Term Benefits – Calisthenics has some beneficial traits which prove to be very useful in the long run. As-
  1. Helps you to sleep better
  2. Lose weight
  3. Reducing the high risk of type 2 diabetes
  4. Improves flexibility, balance, and strength
  • Low Cost – Calisthenics does not require any expensive high-quality equipment. One can easily perform Calisthenics exercises with the help of a jump rope or a pull-up bar. Other than these two pieces of equipment nothing else is required. Thu, Calisthenics does not require any significant amount of investment.
  • Increases Mobility – Calisthenics helps in improving the mobility of a person and it also plays a vital role in reducing the risk of injuries. With Calisthenics our ability to perform daily life tasks improves significantly. 

Exercise in Calisthenics Workout

  • Pull-Ups
  • Chin Ups
  • Push-Ups
  • Squats
  • Dip
  • Lunges

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Calisthenics Equipment

  • Calisthenics Gloves: These gloves help to avoid roughening of hands. During pull-ups or chin-ups, calluses may appear due to performing with high intensity.  
  • Pull-up Bar: These bars come in different sizes and shapes. Some bars can easily mount between door frames. One can easily choose a bar according to their needs.
  • Massage Gun: It is used to massage muscles and avoid any tight spots. They are smaller and easy to use. They can easily fit into small areas.  

Push Ups KreedOnAlso Read: How to do Push-Ups: A Complete Step by Step Guide

Calisthenics Workout Plan for Beginners

calisthenics exercises/workout plan for beginners | Know its benefits| KreedOn
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Here is a planned calisthenics workout plan for beginners who are not fully aware of Calisthenics exercises.

10 Pull-ups

  • Stand in a position so that you can face the bar.
  • Hold the bar with both your hands. Place your arms a bit more than the shoulders width apart.
  • Try to pull yourself up by using the strength of your shoulder muscles and bringing four heads over the bar.

10 Chin-ups

  • Stand facing towards the bar.
  • Hold the bar from underneath by using both your arms.
  • Use the strength of your biceps to pull yourself up until your head reaches above the bar.

20 Dips

  • Stand inside a dip bar or use an exercise ball if you don’t have a dip bar.
  • Bend your elbows backward, use your triceps to move up and down.

25 Squats

  • Place your feet wider according to your shoulders width.
  • After that lower your hips to 90 degrees by maintaining a straight body posture.
  • Move up and down and try to go deep as possible.

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20 Push-ups

  • Lay flat on the floor with your face facing down.
  • Place your hands wider and possibly even with your chest.
  • Try to lift yourself until your arms are fully extended.
  • Keep your back straight and core tight.
  • Pause when you reach a lower position and then go upwards by extending your arms.

50 Crunches

With your back flat, lay on the ground.

  • Bend your knees at a 90-degree angle.
  • Cross your hands and lay them on top of your chest.
  • Sit up until your knees touch your elbows and keep your core tight.
  • Breathe out as you sit up and breathe in as you lie down.

These are the Calisthenics exercises you need to perform regularly to keep yourself fit.

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Is calisthenics better than bodybuilding?

When it comes to weight loss, calisthenics workouts are better choice than bodybuilding and when it comes to gain muscles bodybuilding is preferred.

How long should I do calisthenics a day?

Generally, a calisthenics workout only needs 30-40 minutes of effective session in which they train all major categories of calisthenics exercises like push, pull, and leg muscles.

What should I eat when doing calisthenics?

Eggs in breakfast are a good way to start a day then in the afternoon a good protein diet which includes fish, meat, full-fat Greek yogurt, pulses, beans, lentils, seeds, etc. For dinner have some milk and fruits.

What are few calisthenics exercises?

Jumping jacks
Trunk twists
Push ups
Pull ups
Chin ups
Sit ups

What are 5 benefits of calisthenics?

These are the 5 benefits of doing calisthenics workouts:
>Improves Body Strength & Stamina
>Boost Mental Health
>Improves Brain-Body Connection
>Promotes Physical Aesthetics
>Prevent Obesity

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Abhishek Mishra
Abhishek Mishra
Greetings, I'm Abhishek Mishra, a passionate sports writer, and football fanatic. Currently, I'm pursuing Bachelor's in Journalism and Mass Communication from GGSIPU, DELHI. I have a keen interest in sports and I aspire to become a sports journalist. I want to work in the overall development of sports and also work towards the grassroots and athlete recognition of our country.


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