The Perfect Calisthenics Workout For Beginners

Here’s a calisthenics workout for beginners that can help improve your oxygen saturation and heart-rate variability.

Walkout push up

You might think that you must visit a gym before you become healthy or improve biometrics, such as oxygen saturation and heart-rate variability. Well, that may be because you don’t know so much about calisthenics workout yet. With calisthenics in the picture, you will view workouts from an entirely new point of view. You can be catching fun while getting fit. The CDC says that only about 22 percent of adults meet the guidelines for muscle-strengthening and aerobic activities. Most people don’t get adequate amounts of the two. Most fitness plans would lean towards anaerobic or aerobic exercise. But calisthenics is a balanced blend of both.

Calisthenics originated from ancient Greece. But it began to grow in popularity and acceptance in the early 1800s. Today, athletes, law enforcement agents, military personnel, and the general populace now use calisthenics for their fitness training. They not only use it to keep fit but also to warm themselves up for strenuous exercises and sports, as well as for bodybuilding. Experts are now studying calisthenics as an option to treat various conditions, such as obesity and COPD. Do you know the biggest catch with calisthenics? These exercises wouldn’t depend on any other thing aside from your body weight. More so, you can perform calisthenics with differing rhythm and intensity levels. Sometimes, however, you may need to use handy tools like wands and rings. These exercises have great benefits. They help you develop strength, flexibility, coordination, and endurance.

Heads-up on Calisthenics Workout

Calisthenics now has lots of attention in exercise and workout circles. But it has good reasons to gain that much attention. The problem is that many people don’t know how to start.

Calisthenics can be your entry point into exercise moves and muscle-ups. It uses only compound bodyweight workouts. It also focuses on raising strength levels, flexibility, and fitness. All you need to do is push, swing, bend, pull, or jump using only your weight for resistance.

This exercise builds functional muscles. In the long run, you would look pleasingly ripped and feel fitter. But before you dive into calisthenics, you should do some warm-ups first.

Start with 5 to 10 minutes of cardio. This could be a simple jog or stationary run around your block. A good warm-up increases heart rate.

You can also listen to music to enhance your motivation throughout the workout. You can use music streaming services to get any kind of music you love. Your favorite music can make you feel pumped throughout your workout.

Do you know that many people listen to songs during their resistance or cardio workouts? This is because music can put you in the easy zone and help filter out all distracting noises.

Aside from pleasant music, you might also need a heart-rate monitor or running watch. These are wearable devices that can help track the calories you’re burning. They would also show you how well you are exercising your heart with more precision than phone apps.

With these in place, you are set for your calisthenics workout. But what are the perfect workouts for beginners? We will share a few with you below.

Perfect Calisthenics Exercises for Beginners

1. Mountain climbing

This is a perfect exercise to work your abs, hamstrings, obliques, deltoids, quads, triceps, biceps, and even your pectorals. A perfect workout would involve 3 sets of 20 seconds of exercise.

This is the exercise you should choose if you will be doing only one exercise. It provides a full-body workout. But it is especially good for your upper body. It focuses on stabilizer muscle groups.

  1. Start your exercise in the typical push-up position. 
  2. Start pulling your knees upwards towards your chest. 
  3. Pull the knees one per time and move in quick successions. 
  4. Ensure to remain in the push-up position throughout the exercise.
  5. This means you shouldn’t bend your hips while tucking in your legs.
  6. Try your best to move very fast without compromising the technique.

Remember, however, that this exercise is high-intensity. So, just 20 seconds of mountain climbing can be so tiring.

2. Walkout push-up

This is a perfect exercise to work your hamstrings, triceps, and chest muscles. A perfect workout would involve three sets of ten reps of this exercise.

  1. Start in a standing position with your legs slightly apart. 
  2. The distance between your legs should be a bit less than your shoulder width. 
  3. Bend over as if you would be touching your toes. However, touch the ground instead.
  4. Start walking forward once your hands are on the ground. 
  5. Move using your arms only. Keep your legs in the same position. 
  6. Keep moving until your body reaches the standard position for a push-up.
  7. Do the push-up and walk back to the original position still using your arms. Then straighten your body back up. You should complete 10 reps.
  8. Inverted rows

This is a perfect exercise to activate your biceps, back muscles, core, and forearms. A perfect workout would involve three sets of eight reps of this exercise.

Amazingly, dumbbells are not all that necessary to activate your biceps. You only need a surface to hang from. And your legs should be extended ahead of you. In an ideal situation, you should use a bar. But so long as you get a surface to hang on, you’re good to go.

Begin the workout by hanging to the surface or bar with your heels placed on the ground. Your legs and back should be straight and your core should be engaged. Keep your arms at a 90 degrees angle to the neck.

Once you are in this position, bring your body towards the bar and get your arm back in the straight position. The first movement (towards the bar) should be very energetic. The second movement, on the other hand, should be easy and slow.


Calisthenics workout increases physical fitness just as much as a weight-based training workout. But it has an added advantage. It also has aerobic exercise benefits and requires almost no additional equipment. You only need your body.

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