From Zero to Fit: A 30-Day Calisthenics Workout Plan For Beginners

When you first enter the world of fitness, it can be hard to figure out where to begin. Should you pick up some dumbbells? Do some cardio? Jump on a few machines at the gym? All of those are good options, but the best thing to do when you’re first starting out is follow a focused program that will help you learn the basics, and allow you to build and progress your strength, endurance, and mobility. Calisthenics is a great, beginner-friendly way of exercising that can help you do all that.

“Calisthenics” is a fancy way of saying “bodyweight exercises”. They are a form of resistance training that focuses on strength, flexibility, endurance, and coordination. When combined with a healthy diet, doing calisthenics can help you to burn fat, build lean muscle, and boost your metabolism. Read on to learn more about how calisthenics can help you establish a foundation in fitness as a beginner. You can also find a 30-day calisthenics workout plan for beginners to help kick-start your fitness journey.

Why are calisthenics good for beginners?

Calisthenics are a great entryway into fitness for anyone who is starting from scratch. Doing calisthenics consistently can help beginners develop strength, skill, range of motion, body awareness and control, and coordination, all of which contribute a strong base of fitness that can be carried over to other forms of exercise, sports, and everyday life. The exercises in calisthenics are adjustable and scalable for any fitness level, meaning that you can start with an easy variation of an exercise and work your way up to a more advanced movement. The progress you make as you master new skills helps you stay motivated as a beginner, and gives you confidence as you advance on to harder skills.

Another benefit of calisthenics is that they require minimal equipment, making easy to practice them anywhere. If you’re someone who feels anxious about working out in a gym environment, you can do calisthenics at home or outside at a park. The most you will need is a pull-up bar and a bench. In addition, the lack of weights or heavy equipment means that a lot of the movements in calisthenics are low-impact, which reduces stress on your joints and helps prevent injuries.

What’s the best calisthenics workout for beginners?

A good calisthenics workout for beginners involves targeting all your major muscle groups and learning the foundational exercise movements. I’ve put together a 30-day workout plan below that you can follow to start your journey with calisthenics. The exercises in this plan should be challenging, but not too difficult, so I’ve included easier variations for some of the more intense exercises.

30-DAY CALISTHENICS WORKOUT PLAN FOR BEGINNERS

Guidelines

Before we get to into the workout plan, here are a few general guidelines to follow:

Each workout should be done 3-4 days per week with a day of rest between sessions.
Consistency is key. The more consistent you are with your workouts, the more likely you are to see results.
It’s important to listen to your body, and rest as needed to prevent injuries. It’s ok to take more rest days between sessions if you need them.
If an exercise feels extremely painful, stop immediately. You can either try an easier variation of the exercise, swap it out with something that feels more comfortable, or eliminate it from the workout completely.
Don’t skip the warm-up and cool down (see below), since they will reduce soreness and help prevent injuries.
Make sure to use the correct form during each exercise. I’ve linked demonstration videos throughout the workout below, but if you’re still unsure and/or want to learn more about calisthenics and exercise progressions, Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise is a great resource.

Warm-Up (do before each workout)

Jumping Jacks or Light Cardio
1-5 minutes
Arm Circles
30 seconds forward, 30 seconds backwards
Leg Swings
Use a chair for balance if necessary.
30 seconds per leg
Hip Circles
30 seconds each direction
Inch Worms
1 minute

Cool Down (do after each workout)

Child’s Pose
1 minute
Standing Quad Stretch
30 seconds per leg
Chest Stretch
30 seconds per arm
Hamstring Stretch
30 seconds per arm

Week 1 - Full Body

(rest 30 seconds after each set and 1 minute after each exercise)

Push-Ups (easier version: Negative Push-Ups)
3 sets of 5-10 reps
Bodyweight Squats
3 sets of 10-15 reps
Forearm Plank
3 sets of 20-30 seconds
Superman Hold
3 sets of 20-30 seconds
Lunges
3 sets of 8-10 reps per leg

Week 2 - Full Body Progressions

(rest 30 seconds after each set and 1 minute after each exercise)

Push-Ups (easier version: Negative Push-Ups)
4 sets of 8-12 reps
Bodyweight Squats
4 sets of 15-20 reps
Forearm Plank
4 sets of 30-40 seconds
Superman Hold
4 sets of 30 seconds
Lunges
4 sets of 10 reps per leg
Glute Bridges
3 sets of 12-15 reps

Week 3 - Full Body + Core

(rest 30 seconds after each set and 1 minute after each exercise)

Push-Ups with Shoulder Taps (easier version: Shoulder Taps without the Push-Ups)
4 sets of 10-16 reps
Bodyweight Squats With Pause
4 sets of 15-20 reps
Side Planks
2 sets of 20 seconds per side
Chin-Ups (easier version: Negative Chin-Ups or Dead Hang for 10-30 seconds) You will need a pull-up bar for this exercise.
3 sets of 5-8 reps
Reverse Lunges
4 sets of 12 reps per leg
Lying Leg Raises
3 sets of 8-10 reps

Week 4 - Introducing More Advanced Movements

(rest 30 seconds after each set and 1 minute after each exercise)

Decline Push-Ups (if you’ve been doing Negative Push-Ups, try Regular Push-Ups for 3 sets, 3 reps)
4 sets of 12-15 reps
Single-Leg Box Squats
You will need a bench or chair for this exercise.
3 sets of 5-8 reps per leg
Plank Hold with Arm & Leg Raises (harder version: do this on your forearms)
4 sets of 40-60 seconds
Chin-Ups (easier version: Negative Chin-Ups or Dead Hang for 10-30 seconds)
You will need a pull-up bar for this exercise.
4 sets of 5-8 reps
Bulgarian Split Squats
You will need a bench or chair for this exercise.
3 sets of 8-10 reps per leg
Mountain Climbers
4 sets of 30 seconds

Will I get sore from doing calisthenics if I’m a beginner?

If you’re brand new to exercising, then yes, you will most likely feel soreness after doing calisthenics. This is what’s known as DOMS, or Delayed Onset Muscle Soreness, and is your body’s way of getting your muscles used to new forms of movement. DOMS usually occurs 1-2 days after you exercise and will fade within a few days. The good news is, as your body adapts to an exercise, you’ll experience less soreness. The bad news is, this adaptation is a sign that you should start making your workouts harder, which will ultimately cause more soreness.

But don’t worry; there are many ways to combat DOMS so that your body recovers more quickly. First of all, make sure you stay hydrated and include a warm up and cool down every time you work out. Second, use your rest days as “active recovery days” and do low-impact activities like walking, biking, swimming, stretching, or yoga. This will promote blood flow and help you feel less pain. One of the best ways to minimize muscle aches is through myofascial release, which is a form of self-massage using tools such as a foam roller or massage gun. Taking a bath with Epsom salts is also an excellent way to find some relief from sore muscles.

I hope that this gives you a good starting point for your fitness journey. Whether you’re just starting out, getting back to exercise after taking a break, or looking to pivot to a different type of exercise, calisthenics is a great way to ease into fitness.