8 Calisthenics Exercises for Beginners: Calisthenics Exercises


Introduction – How Do Calisthenics Work?

Exercises known as calisthenics rely solely on a person’s body weight. Different intensities and rhythms are used when performing these workouts. These exercises are occasionally performed with small, portable objects like jewels and wands.

Muscle, stamina, adaptability, and coordination can all be developed with these workouts.

The ancient Greeks invented calisthenics, which reemerged in vogue in the early 19th century.

Calisthenics Exercise Routine

Here is an all-body calisthenics exercise routine for beginners that target different body parts:

Note: The accompanying exercise circuit should be completed three times, with a three-minute break throughout each circuit repetition and a 30-second break between every workout set.

  1. Doing 10 Pull-Ups

Pull-Ups offer greater health benefits, which include strengthening of the back muscles and improvement of grip strength, as well as overall body strength.

  • Standing before a bar for exercise
  • With your arms slightly wider than shoulder-width apart, grab the bar from the head.
  • Bring your head above the bar by pulling up with your shoulders.
  1. Chin Ups

Chin-ups can help build muscles that support the vertebrae and can also aid with posture, attractiveness, and physical function. The danger of back pain and injuries can be decreased as a result.

  • Standing before a bar for the workout.
  • Take a firm, somewhat closer-than-shoulder-width grasp on the bar from the bottom.
  • Lift your head over the bars by pulling up with your biceps.
  1. 20 Dips

This is another beneficial calisthenics exercise for beginners. It will only improve the body’s strength to a greater extent.

  • Raise your arms and chest to pull yourself off the ground while standing inside a dip bar.
  • Use your triceps to raise and lower yourself by bending your elbows back.

If you don’t have a dipping bar, you can still do dips by putting your feet on the floor and bending your knees at 90 degrees.


  1. Jump Squats

The Jump Squats are one of the most powerful calisthenics exercises for beginners.

  • Stand with your back to the wall, parallel to the floor, and feet directly under your shoulders.
  • With your toes pointing slightly outside, space your feet a few inches apart.
  • As you drop yourself into the squat, lower your body and bring your hips back and down.
  • Hold your head and look ahead, and keep your chest high.
  • Squat as deeply as you can before exploding up into a jump with force.

Never bend your knees past your toes since doing so transfers squat stress to your hips and knees. Your knees and hips may suffer from this.

  1. Crunches

The exercise helps to build up the core muscles, enhance posture, and make the muscles more mobile and flexible.

  • Lie on your back, straight on your stomach.
  • While keeping your knees at 90 degrees to your torso, plant your feet on the floor.
  • Hold your head about a fist’s width from your breast and cross your hands over your chest.
  • Sit up straight till your arms or shoulders contact your knees while maintaining a strong core.
  1. 10 Burpees

Burpees are an intensive and tiring exercise. You can do as many as you can.

  • Keep your body on your feet and your wrists at your sides as you pose looking forth with your legs shoulder-width apart.
  • With your knees bent, drop yourself into a squat by pushing your hips back.
  • Go into a plank position, and come upwards again.
  1. 30 Seconds of Rope Jumping

Rope jumping is the best exercise to increase stamina and muscular endurance for beginners.

  • Keep your hand approximately the very same distance from your body’s center line while holding the skipping rope grips in your hands.
  • Jump only two inches off the floor to pass the rope by rotating it with your wrists rather than your elbows or shoulders.
  1. Pushups

Pushups are a great calisthenics exercise for beginners with effective results.

  • Place your hands significantly wider than the shoulders and then get on all fours.
  • Your arms and hands should be straight.
  • Reduce your height until your chest is almost parallel to the floor.
  • Pull yourself back up after pausing.
  • Repeat.


Similar to weight-based training routines, calisthenics exercises seem to improve physical fitness. The advantage of calisthenics over weight-based training routines is that you only need your physique as the only piece of supplementary equipment!


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