12 Best Calisthenics for Beginners: Step-by-Step Guide

October 17, 2023

Discover the power of calisthenics for beginners – sculpt your body, boost confidence, and get fit without a gym!

Calisthenics for beginners is your ticket to a stronger, healthier you, and the best part is, you don’t need a gym membership! We will show you step by step how to start your calisthenics journey in this guide.
Get ready to find out what you can do and how much potential you have. Now is the time to get in shape, get strong, and most importantly, start!

Why Try Calisthenics?

Calisthenics isn’t just a workout; it changes everything. We’ll talk about why it’s the best choice for newcomers and how it gives you a lot of options. Not a gym? Not a problem!
Soon, you’ll be able to use your body to its fullest while having a great time. As we talk about the many reasons why calisthenics is great for beginners, get ready for a fitness journey like no other.

List of Calisthenic Exercises

Here, we’ll go over the most important calisthenics moves that will help you improve your health. It’s important to master these exercises because they help you get stronger, last longer, and move more quickly.

1. Push-Ups

a woman doing push ups
Photo by Polina Tankilevitch on Pexels.com
  1. Start in a plank position with your hands under your shoulders.
  2. Lower your body until your chest nearly touches the ground.
  3. Push back up to the starting position. Keep your body in a straight line

2. Squats

a woman doing squats at home
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  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and hips, as if you’re sitting back into a chair.
  3. Keep your back straight and chest up. Push through your heels to return to the starting position.

3. Planks

brunette practicing chaturanga dandasana posture in light room
Photo by Miriam Alonso on Pexels.com
  1. Begin in a push-up position, but with your weight on your forearms.
  2. Keep your body in a straight line from head to heels.
  3. Hold this position, engaging your core, for as long as you can.

4. Pull-Ups

man and woman doing pull ups at the gym
Photo by Anastasia Shuraeva on Pexels.com
  1. Find a horizontal bar or sturdy surface overhead.
  2. Hang from the bar with your palms facing away and your hands slightly wider than shoulder-width apart.
  3. Pull your body up until your chin is above the bar and then lower yourself back down.

5. Dips

  1. Find parallel bars or use two sturdy surfaces.
  2. Stand between the bars and grip them.
  3. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up.

6. Lunges

a woman doing lunges while holding a dumbbell
Photo by MART PRODUCTION on Pexels.com
  1. Stand with your feet hip-width apart.
  2. Step forward with one leg, bending both knees to a 90-degree angle.
  3. Push back to the starting position and repeat on the other leg.

7. Bicycle Crunches

ladies doing abs exercise on sports ground
Photo by Anna Shvets on Pexels.com
  1. Lie on your back with your hands behind your head.
  2. Lift your head, neck, and shoulders off the ground.
  3. Bring one knee towards your chest while simultaneously twisting your torso to bring your opposite elbow towards the knee. Alternate sides.

8. Mountain Climbers

a woman doing mountain climbers
Photo by Polina Tankilevitch on Pexels.com
  1. Start in a push-up position.
  2. Bring one knee towards your chest and then switch to the other knee in a running motion.
  3. Maintain a quick pace to engage your core and elevate your heart rate.

9. Burpees

photo of a woman in a pink tank top working out
Photo by Duren Williams on Pexels.com
  1. Begin in a standing position.
  2. Drop into a squat position, placing your hands on the ground.
  3. Kick your feet back into a push-up position.
  4. Quickly return your feet to the squat position.
  5. Explode up from the squat into a jump, reaching your arms overhead

10. Russian Twists

female friends warming up on basketball court
Photo by Anna Shvets on Pexels.com
  1. Sit on the ground with your knees bent and feet flat.
  2. Lean back slightly and lift your feet off the ground.
  3. Rotate your torso to the left and right, touching the ground beside your hips with both hands.

11. Handstand Push-Ups

trainer helping woman doing asana
Photo by Miriam Alonso on Pexels.com
  1. Start in a handstand against a wall.
  2. Bend your elbows to lower your head towards the ground.
  3. Push back up to the handstand position.

12. Superman

woman in black leggings unrolling a yoga mat
Photo by Mikhail Nilov on Pexels.com
  1. Lie face down on the ground with your arms extended in front of you.
  2. Simultaneously lift your arms, chest, and legs off the ground as high as you can.
  3. Hold the position briefly, then lower back down.

Preparing for Your Calisthenics Journey

Before diving into your calisthenics adventure, it’s crucial to set the stage for success. In this section, we’ll explore the essential preparatory steps to ensure you embark on this journey safely and with confidence.

Safety First: Warm-up and Stretching

  • Learn the importance of warming up to increase blood flow and prepare your muscles.
  • Discover dynamic stretches and their role in preventing injuries.
  • Understand the benefits of static stretching for improved flexibility.

Choosing the Right Space and Attire

  • Find out how you can practice calisthenics virtually anywhere, even in your own living room or a local park.
  • Select comfortable workout attire and footwear that allow freedom of movement.
  • Create a designated workout area that motivates and inspires you.

Setting Realistic Goals

  • Discover the significance of setting achievable, yet challenging, goals.
  • Learn how to track your progress and adapt your routines as you advance.
  • Embrace the mindset of self-empowerment and the belief that you can achieve your fitness dreams.

Focusing on these steps before you start calisthenics will not only keep you safe and comfortable, but it will also give you the motivation and confidence you need to make your journey an amazing and uplifting one.


Congratulations on taking the first step towards a healthier, stronger you. Calisthenics offers a simple yet effective path to fitness, and you’re about to experience its many benefits.
The beauty of this journey is that it’s not just about building physical strength; it’s a profound transformation that will empower you in all aspects of life.
As you venture into the world of calisthenics, keep in mind that every workout, every healthy choice, and every small victory contributes to your success.
Don’t be afraid to seek support and share your experiences with others. Stay curious, stay inspired, and most importantly, enjoy the journey. You’ve got this!
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