10 easy exercises for a beginner calisthenics workout

  • By: gymtrix
  • Date: August 5, 2022
  • Time to read: 5 min.

If you’re looking to start a calisthenics workout routine, but don’t know where to begin, this article is for you. We’ve put together a list of 10 easy exercises that are perfect for beginners.

So whether you’re just getting started or you’re looking to add some variety to your current routine, these exercises will help you get the most out of your workout.

Let’s get started!

The Benefits of Calisthenics

Calisthenics is a form of exercise that uses your own body weight as resistance. This makes it a great option for people who don’t have access to equipment or don’t want to use weights.

Bodyweight exercises are also perfect for beginners because they can be modified to suit your fitness level. As you get stronger, you can increase the difficulty of the exercise by adding reps, sets, or tempo.

The 10 Main Benefits are:

  1. They’re a Great Way to Get Started
  2. Incredibly Versatile
  3. Can Be Done Almost Anywhere
  4. Require No Equipment
  5. Work Your Entire Body
  6. Improve Your Balance and Coordination
  7. Help You Develop explosive power
  8. Increase Your Flexibility
  9. Help You Build Mental Toughness
  10. They’re Fun!

10 Easy Exercises for a Beginner Workout

1. Start with a basic warm-up. Before you start your workout, it’s important to get your body warm and loosened up.

A simple way to do this is to do a few jumping jacks or high knees.

2. Do some bodyweight squats. Bodyweight squats are a great way to warm up your legs and get your blood flowing.

To do a bodyweight squat, simply stand with your feet shoulder width apart and lower your butt towards the ground.

Make sure to keep your chest up and your back straight as you lower down.

3. Push-ups are a classic exercise that work your entire upper body. To do a push up, start in a plank position with your hands on the ground just outside of shoulder width.

Lower yourself down until your chest touches the ground, then press back up to the starting position.

4. lunges are another great leg exercise that can be done with just your bodyweight. To do a lunge, step forward with one leg and bend both knees so that your back knee lowered towards the ground.

Make sure to keep your front knee from going past your toes as you lower down. Press through your front heel to return to the starting position, then repeat with the other leg.

5. Burpees are a full body exercise that will get your heart rate up in no time. To do a burpee, start standing then lower yourself into a squat position with your hands on the ground in front of you.

Kick both feet back so that you’re in a plank position, then jump or step both feet back towards your hands and stand back up. That’s one rep.

6. tricep dips are a great exercise for toning the backs of your arms (aka triceps). To do a tricep dip, start by sitting on the edge of a chair or bench with your hands beside you gripping the edge of the seat.

Slide yourself off of the chair so that only your hands and feet are touching the ground, then lower yourself down by bending at the elbows until your elbows are at 90 degrees.

Press back up to the starting position to complete one rep.

7. Sit-ups are an old-school exercise that target your abdominal muscles (abs). To do a sit-up, lie down on your back on the ground with your knees bent and feet flat on the ground.

Place your hands behind your head or crossed over your chest, then press up through your abs until you sit all the way up.

Return to lying down position and repeat for repetitions.

8. Planks are a great isometric exercise that works your entire core. To do a plank, start in a push up position with your feet shoulder width apart and your hands directly beneath your shoulders.

Lower yourself down so that your elbows and forearms are resting on the ground, then hold this position for time.

Make sure to keep your abs engaged to prevent your hips from sagging.

9. Side planks are similar to regular planks, but they target your oblique muscles (aka love handles) more specifically.

To do a side plank, start by lying on your side on the ground with your feet stacked one on top of the other and propped up on your elbow.

Press through your elbow and the side of your foot to raise your hips off the ground, then hold this position for time.

Repeat on the other side.

10. Russian twists are a great exercise for toning your oblique muscles and working your core.

To do a Russian twist, start by sitting on the ground with your knees bent and feet flat on the floor in front of you.

Lean back slightly and press your palms together in front of your chest. Twist your torso to one side, then to the other side, then repeat for repetitions.

That’s it! These 10 exercises can be done anytime, anywhere with no equipment needed.

Give them a try and see how you feel. Remember to listen to your body and rest when you need to

Getting Started with Your Workout

If you’re just getting started with working out, it’s important to ease into things and not try to do too much too soon.

Start by doing 1-2 sets of each exercise with a 30 second break in between sets.

As you get more comfortable and start to build up your endurance, you can increase the number of sets and reps as well as the length of time you hold each position.

Most importantly, have fun and don’t be too hard on yourself. Everyone has to start somewhere.


Calisthenics is a great way to get in shape without having to go to the gym or invest in any equipment.

By doing bodyweight exercises, you can tone your muscles and improve your cardiovascular health without having to spend any money.

Give some of these exercises a try and see how you feel. Remember to listen to your body and stop if you start to feel pain. With a little practice, you’ll be on your way to a healthier, happier version of yourself.

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