If you're looking to get in shape but don't want to spend hours at the gym or invest in expensive equipment, calisthenics may be the perfect solution for you. Calisthenics is a form of bodyweight exercise that uses your own body as resistance to build strength, endurance, and flexibility. In this 30 day calisthenics workout plan for beginners, we'll show you how to get started and achieve your fitness goals.
Starting a new workout routine can be daunting, especially if you're new to exercise or haven't worked out in a while. You may be worried about not knowing what to do, feeling self-conscious at the gym, or struggling to find the time to work out. But don't worry, we've got you covered.
The 30 day calisthenics workout plan for beginners is designed for anyone who wants to improve their fitness level, regardless of their starting point. Whether you're a complete beginner or have some experience with exercise, this plan will challenge you and help you make progress towards your goals.
In this article, we'll cover everything you need to know about the 30 day calisthenics workout plan for beginners, including the benefits of calisthenics, how to get started, what exercises to do, and how to progress over the 30 days.
What is the 30 Day Calisthenics Workout Plan for Beginners?
The 30 day calisthenics workout plan for beginners is a comprehensive exercise program that includes a variety of bodyweight exercises to target different muscle groups and improve overall fitness. The plan is designed to be completed over the course of 30 days, with daily workouts that increase in intensity and duration as you progress.
The goal of the 30 day calisthenics workout plan for beginners is to help you build strength, endurance, and flexibility using only your bodyweight as resistance. By the end of the 30 days, you should feel stronger, more energized, and more confident in your ability to exercise.
Here's a breakdown of what the 30 day calisthenics workout plan for beginners looks like:
Week 1 (Days 1-7)
During the first week, you'll focus on building a foundation of strength and getting your body used to the exercises. You'll do a full body workout every other day, with rest days in between to allow your muscles to recover. Here's what a typical workout might look like:
Workout A
- 10 push-ups
- 10 squats
- 10 lunges (each leg)
- 10 sit-ups
- 10-second plank
Rest Day
Workout B
- 10 dips (using a chair or bench)
- 10 step-ups (each leg, using a chair or bench)
- 10 calf raises
- 10 leg raises
- 10-second side plank (each side)
Rest Day
Repeat this workout cycle for the first week, focusing on good form and completing each exercise with control.
Week 2 (Days 8-14)
During the second week, you'll increase the intensity of your workouts by adding in more reps and sets. You'll still do a full body workout every other day, but this time with more volume. Here's what a typical workout might look like:
Workout A
- 15 push-ups
- 15 squats
- 15 lunges (each leg)
- 15 sit-ups
- 15-second plank
Rest Day
Workout B
- 15 dips (using a chair or bench)
- 15 step-ups (each leg, using a chair or bench)
- 15 calf raises
- 15 leg raises
- 15-second side plank (each side)
Rest Day
Repeat this workout cycle for the second week, focusing on increasing your reps and sets while maintaining good form.
Week 3 (Days 15-21)
During the third week, you'll continue to increase the intensity of your workouts by adding in more challenging exercises and longer durations. You'll also start to incorporate some interval training to boost your cardiovascular fitness. Here's what a typical workout might look like:
Workout A
- 20 push-ups
- 20 squats
- 20 lunges (each leg)
- 20 sit-ups
- 30-second plank
- 30 seconds high knees (jogging in place with knees lifted high)
- 30 seconds mountain climbers (alternating bringing knees to chest while in plank position)
- 30 seconds rest
Rest Day
Workout B
- 20 dips (using a chair or bench)
- 20 step-ups (each leg, using a chair or bench)
- 20 calf raises
- 20 leg raises
- 30-second side plank (each side)
- 30 seconds jumping jacks
- 30 seconds burpees (jumping down to plank position, doing a push-up, jumping back up to standing)
- 30 seconds rest
Rest Day
Repeat this workout cycle for the third week, focusing on challenging yourself with longer durations and more challenging exercises.
Week 4 (Days 22-30)
During the fourth and final week, you'll push yourself even harder by increasing the intensity and duration of your workouts. You'll also start to incorporate some plyometric exercises to improve your power and explosiveness. Here's what a typical workout might look like:
Workout A
- 25 push-ups
- 25 squats
- 25 lunges (each leg)
- 25 sit-ups
- 45-second plank
- 45 seconds high knees
- 45 seconds mountain climbers
- 45 seconds jump squats (squatting down and jumping up explosively)
- 30 seconds rest
Rest Day
Workout B
- 25 dips (using a chair or bench)
- 25 step-ups (each leg, using a chair or bench)
- 25 calf raises
- 25 leg raises
- 45-second side plank (each side)
- 45 seconds jumping jacks
- 45 seconds burpees
- 45 seconds tuck jumps (jumping up and bringing knees to chest)
- 30 seconds rest
Rest Day
Repeat this workout cycle for the fourth week, focusing on pushing yourself to your limits and completing the 30 day calisthenics workout plan for beginners.
Benefits of the 30 Day Calisthenics Workout Plan for Beginners
The 30 day calisthenics workout plan for beginners offers a wide range of benefits for anyone looking to improve their fitness level. Here are just a few of the benefits you can expect:
- Improved strength and muscle tone
- Increased cardiovascular fitness
- Better balance, coordination, and flexibility
- Reduced risk of injury
- Convenience (no gym or equipment required)
- Fun and challenging workouts
Overall, the 30 day calisthenics workout plan for beginners is a great way to kickstart your fitness journey and achieve your goals.
Common Questions About the 30 Day Calisthenics Workout Plan for Beginners
Q: Do I need any equipment for the 30 day calisthenics workout plan for beginners?
A: No, the 30 day calisthenics workout plan for beginners uses only your bodyweight as resistance, so you don't need any equipment. You can do the workouts at home or anywhere else you have space.
Q: What if I can't do all the exercises?
A: Don't worry if you can't do all the exercises at first. Start with what you can do and focus on making progress over time. You can also modify the exercises to make them easier (e.g. doing push-ups on your knees instead of your toes) or harder (e.g. adding a jump to your squats).
Q: How often should I do the 30 day calisthenics workout plan for beginners?
A: The 30 day calisthenics workout plan for beginners is designed to be completed over the
