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Remember the jumping jacks, sit-ups, and push-ups from gym class? Those are calisthenics, a workout category that requires zero equipment to do, says trainer Heather Lachance. Here, 7 beginner calisthenics workouts you can do anytime, anywhere.
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Gym 101
Trainer Jesse Feder says this workout features the most well-known calisthenic moves. “They’re easy to learn and not too taxing on the body,” he adds.
- 10 kneeling push-ups.
- 10 pull-ups.
- 10 sit-ups.
- 10 air squats.
- Do 3 rounds.
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Classics
Keep things simple with this routine from trainer Heather Carroll.
- Jumping jacks, 45 seconds.
- Wall sit, 45 seconds.
- Squat to calf raises, 45 seconds.
- Tricep dips on floor or chair, 45 seconds.
- Lunges. Step forward, to side, then back, 45 seconds.
- Repeat 2x.
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Cardio Circuit
Trainer Kate Meier suggests adding burpees to get your heart rate up.
- Push-ups, 8 reps.
- Forward lunges, 8 reps per leg.
- Jump squats, 10 reps.
- Burpees, 20 reps.
- Repeat the circuit 3 times.
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Full-Body
Trainer Amanda Katz, CPT loves this circuit for working the legs, arms, shoulders, and core.
- Reverse lunge to knee-drive, 8 reps per leg.
- Plank walkout to push-up, 10 reps.
- Narrow squat to sumo squat, 10 reps.
- Side plank, hold 30 seconds per side.
- Repeat 1-4x.
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Low-Impact
Target your abs and arms with this low-impact workout from trainer Rob Wagener.
- Straight leg raises. Lie on your back, lift and lower legs slowly, 15 reps.
- Hip dips. In a side plank, raise and lower hips 5 times on each side.
- Kneeling push-ups, 20 reps.
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Tabata Style
Turn calisthenics into a Tabata style sesh to hit all the major muscle groups, says trainer Hannah Daugherty.
- Squats, 20 secs.
- Mountain climbers, 20 secs.
- Bicycle crunches, 20 secs.
- Walking lunges, 20 secs.
- Froggers, 20 secs.
- Scissor kicks, 20 secs.
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Quickie Routine
Exercise physiologist Sheila Simmons says to stretch after your calisthenic workout.
- Wall push-ups, 15 reps.
- Torso twists. Bring opposite elbow to knee, 15 reps.
- Crunches, 15 reps.
- Lateral step-ups, 15 reps.
- Superman arm sweeps, 15 reps.
- Repeat 2x.