Get fit at home with this full body calisthenics workout

  • By: gymtrix
  • Date: January 7, 2023
  • Time to read: 7 min.

Calisthenics is a fantastic type of exercise that requires no equipment, making it easy to get an effective workout anywhere.

From push-ups to pull-ups, from squats to bodyweight rows, you can use calisthenics as your go-to exercise program if you’re looking for convenience and minimal cost.

Even better, there are now many cities across the globe with parks designed specifically for working out with calisthenics.

Doing some research and finding calisthenics parks in your area can help make outdoor workouts even more enjoyable and accessible.

If you’re looking for an effective way to work out without spending time or money on bulky gym equipment, calisthenics may be the ideal choice.

So what are you waiting for? Get fit at home with calisthenics!

Get fit at home with this full body calisthenics workout

Why calisthenics is a great way to get fit at home

When you can perform calisthenics in the convenience of your house, there is no need to visit the gym or pay for a membership.

Calisthenics is a type of workout where you use your own body weight as resistance. It’s an excellent approach to get healthy without having to buy expensive equipment or through any particular training.

Calisthenics are a great technique to tone your body and raise your level of fitness as a whole. All you need is some room to move around in so that you may perform a wide range of exercises that work every muscle in your body.

To ensure that you advance at your own rate, you can modify the workouts to fit your skills and degree of fitness.

The fact that calisthenics is an extremely adaptable form of exercise is another fantastic feature. It doesn’t call for any specialized gear or attire and may be done anytime, anywhere. All you need to get started is a little bit of room and some drive.

Give calisthenics a try if you’re searching for a different way to get in shape or if you’re sick of the same old gym routine. You might be unprepared for how demanding and satisfying this kind of exercise can be.

The Best Calisthenics Exercises for a Full Body Workout

When it comes to getting a great workout, calisthenics exercises are hard to beat. They work the entire body and can be done just about anywhere.

Here are the best calisthenics exercises for a full body workout:

Jumping Jacks

Jumping jacks are a classic form of exercise, and many people know them well.

To do a jumping jack, start in a standing position, then spread your legs just beyond shoulder-width apart and bring your arms up so that your hands touch above your head.

As you jump, bring both feet back together, then lower your arms to the sides.

This exercise works both the leg muscles and cardiovascular system, making it a great all-around physical activity for people wanting to get their heart rates up.


Planks are an effective exercise for engaging and strengthening muscles throughout your entire body.

In particular, planking can help to target the core and improve overall balance. For a forearm plank, your elbows should rest directly beneath your shoulder in a neutral position with your forearms flat on the ground.

Make sure to press your elbows into the ground and squeeze the core and glutes tight as you hold the plank for up to 10 seconds or longer.

To do a side plank, begin by lying on one side with your elbow below the shoulder and forearm flat on the ground again holding for up to 10 seconds before switching sides.

Planks can make all the difference in terms of targeting key muscle groups.

Mountain Climbers

Mountain climbers are a great exercise to add to your fitness routine.

They involve beginning in the plank position, with your hands on the ground and your core tight, and then alternating legs by bringing one knee up as close to the chest as possible before returning the foot back to resting.

Aim for doing ten mountain climbers per leg for maximum benefit.

This exercise helps build stability and strength all at once, making it easy to fit into any workout. Give it a try today for a full-body burn!

Walking Lunges 

If you’re looking for a quick and effective way to get fit, lunge walking is definitely worth considering. All you need to do is find a hallway and propel yourself forward with one leg at a time.

One of the key points of this exercise is keeping your back straight as you lunge making sure the knee of your opposite leg does not touch the floor.

If this all sounds intimidating, don’t worry, one or two repetitions will give you a taste of what it’s like. Once experienced, you’ll find lunge walking an incredibly satisfying form of exercise!


Squats are an essential exercise for those looking to strengthen their leg muscles and improve overall fitness.

When done correctly, squats are simple and effective – stand with your feet shoulder-width apart; slowly bend down from your knees and lower your hips as far as possible; quickly return to the starting position before repeating.

For a more advanced option, try pistol squats:

keep your arms out in front of you with a narrow stance and use one leg to bend down while lifting the other leg off the floor.

Squats can be easily modified to match fitness levels, making them accessible for everyone who wishes to work on their lower body strength.


Push-ups are an excellent form of exercise for overall body strength.

To do a basic push up, you want to position your hands beneath your shoulders with your body straight, keeping your core locked and lower your body to about one inch above the ground. Then extend back up.

For more advanced training, widen the spacing of your hands to beyond shoulder width.

This variation helps target chest and shoulder muscles directly and is great for building strength in those areas, as well as strengthening the core.

You will also be in a V-shape when doing this push up.

start by bending at the waist, heels off the floor, then bend at the elbows to lower your head towards the floor before pushing back up again.

Laying Down Leg Raises

Laying down leg raises are an excellent exercise to add to your fitness repertoire.

This simple move activates several muscle groups simultaneously in a safe and effective way. Start on your back with your legs straight and together and tighten your core before proceeding.

Raise your legs up as far as possible until your butt lifts off the ground this is essential to get the most out of the exercise and slowly lower them back down with control, repeating for one set or multiple sets depending on how far you wish to push yourself.

Laying down leg raises are a very suitable choice if you want to work on strengthening various areas at once, without taking too much time in the process.

Superman Holds

Superman holds are a great way to build strength and endurance in the back, glutes, and hamstrings.

To do them, start in a prone position on your stomach with arms outstretched in front of you. Lift both arms and legs off the ground, holding for a few seconds before lowering back to the starting position.

This exercise can be repeated several times to increase stamina and flexibility.

Superman holds serve as an ideal warm-up before any kind of workout requiring these muscle groups and are sure to leave you feeling strong and energized!

Putting it All Together – A Sample Calisthenics Workout Routine

Now that you know some of the best calisthenics exercises for full body fitness, you can put together a workout routine that targets all of your major muscle groups. Here’s a sample workout routine that you can try at home:

1. Jumping jacks – 30 seconds

2. Burpees – 10 reps

3. Mountain climbers – 20 reps

4. Skaters – 10 reps each side

5. Chair dips – 10 reps

6. Push-ups – 10 reps

7. Squats – 20 reps

8. Lunges – 10 reps each side

9. Pull-ups – as many as you can in one set

10. Plank – hold for 30 seconds to 1 minute

Repeat this routine 3-5 times for a complete workout. Remember to warm up before you start and cool down afterwards. And if you’re new to exercise, start slowly and build up your fitness level over time.

Is Calisthenics Better Than Gym?

For individuals who find the gym intimidating or are just starting out on their fitness journey, calisthenics is a great alternative method of getting and staying in shape.

Home workouts with minimal equipment can be made infinitely more challenging with the use of bodyweight resistance, allowing for overall strength and fitness improvements.

While both external weights and calisthenics offer plenty of resistance, calisthenics is usually preferred if someone only wants to work out at home, build functional strength across their entire body, avoid putting on too much lower body muscle, or they’re simply new to exercise in general.

Calisthenics offer a unique opportunity to build and strengthen muscle groups as an alternative to weightlifting.

Muscles are trained simultaneously during calisthenic exercises, helping to promote improved core musculature. While this isn’t always enough to build maximal muscles or develop strength, it is the perfect option for those who are just beginning their fitness journey and consider weightlifting intimidating.

Moreover, it significantly reduces the likelihood of sustaining musculoskeletal injuries due to its easy-to-learn movements and comfortable nature.

In short, calisthenics provide a viable means of strengthening muscles while reducing the risks associated with weights.


Calisthenics workouts are ideal for those seeking to improve their fitness or build muscle at their own pace.

Requiring no specialized equipment, they can be done anywhere in the park, at home, or part of your usual morning run and offer impressive strength-building and muscle-toning rewards.

Plus, the upfront investment is inexpensive and you’ll be able to feel the rewards almost immediately.

Regular calisthenics workouts will not only boost your strength but will help you better manage stress and injuries, leading to an overall elevation in your health and quality of life.

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