Best Calisthenics Workouts

Calisthenics workouts are a great way to build strength, endurance, and flexibility using just your body weight. Here are some of the best calisthenics exercises, each targeting different muscle groups and providing a balanced workout:

1. Push-ups

  • Muscles worked: Chest, shoulders, triceps, core

  • Variations:

    • Standard Push-ups

    • Wide Push-ups (focuses more on the chest)

    • Diamond Push-ups (targets the triceps)

    • Decline Push-ups (elevating feet to target upper chest)

    • Archer Push-ups (one-arm emphasis)

Tip: Keep your body straight, engage your core, and lower yourself to the ground with controlled movements.

2. Pull-ups/Chin-ups

  • Muscles worked: Back (lats), biceps, shoulders

  • Variations:

    • Pull-ups (palms facing away)

    • Chin-ups (palms facing toward you)

    • Wide-grip Pull-ups (more emphasis on back)

    • Australian Pull-ups (horizontal body, easier than standard pull-ups)

Tip: Focus on pulling with your back muscles rather than relying too much on your arms.

3. Dips

  • Muscles worked: Chest, triceps, shoulders

  • Variations:

    • Standard Dips (using parallel bars)

    • Bench Dips (feet on the ground or elevated)

    • Ring Dips (more difficult, more shoulder and core engagement)

Tip: Keep your shoulders down and avoid shrugging to minimize shoulder stress.

4. Squats

  • Muscles worked: Quads, hamstrings, glutes, calves

  • Variations:

    • Bodyweight Squats (standard)

    • Pistol Squats (one-legged, advanced)

    • Bulgarian Split Squats (elevated rear foot for more intensity)

    • Jump Squats (adds explosive power)

    • Sumo Squats (wider stance to target inner thighs)

Tip: Keep your knees in line with your toes and make sure your weight is in your heels for better form.

5. Lunges

  • Muscles worked: Quads, hamstrings, glutes

  • Variations:

    • Forward Lunges (basic)

    • Reverse Lunges (better for knee health)

    • Jump Lunges (advanced, plyometric for power)

    • Walking Lunges (great for mobility)

Tip: Ensure your knee doesn’t go past your toes to avoid putting pressure on your knee joint.

6. Planks

  • Muscles worked: Core, shoulders, back

  • Variations:

    • Standard Plank (forearms on the ground)

    • Side Plank (focuses on obliques)

    • Plank to Push-up (dynamic core and arm engagement)

    • Extended Plank (increases the challenge by extending arms in front)

Tip: Keep your body in a straight line from head to heels. Avoid sagging in your lower back.

7. Leg Raises

  • Muscles worked: Lower abs, hip flexors

  • Variations:

    • Lying Leg Raises (standard)

    • Hanging Leg Raises (advanced, hanging from a bar)

    • Flutter Kicks (dynamic, more focus on lower abs)

Tip: Keep your lower back pressed into the ground to prevent strain.

8. Mountain Climbers

  • Muscles worked: Core, shoulders, quads, hip flexors

  • Variations:

    • Standard Mountain Climbers (alternating knees to chest)

    • Cross-body Mountain Climbers (bring opposite knee to opposite elbow for more oblique engagement)

Tip: Keep your body in a straight line and maintain a fast pace for cardio benefits.

9. Burpees

  • Muscles worked: Full-body (legs, chest, arms, core)

  • Variations:

    • Standard Burpees (squat, jump, and push-up)

    • Half Burpees (no push-up, less intense)

    • Burpee Box Jumps (for added explosive power)

Tip: Focus on fluid motion to make the exercise more efficient and effective.

10. Handstand Push-ups

  • Muscles worked: Shoulders, triceps, core

  • Variations:

    • Wall Handstand Push-ups (beginner, feet supported)

    • Free-standing Handstand Push-ups (advanced)

Tip: Build shoulder and core strength before attempting free-standing handstand push-ups to avoid injury.

Sample Full-Body Calisthenics Workout Routine

Warm-up: 5-10 minutes of light cardio (jump rope, jogging, or dynamic stretches).

  1. Push-ups: 3 sets of 12-15

  2. Pull-ups: 3 sets of 6-10 (use assistance if needed)

  3. Bodyweight Squats: 3 sets of 20

  4. Dips: 3 sets of 10-12

  5. Planks: 3 sets, hold for 30-60 seconds

  6. Lunges: 3 sets of 12 reps per leg

  7. Mountain Climbers: 3 sets of 30 seconds

Cool-down: Stretching, focusing on flexibility and muscle recovery.

This combination of exercises ensures a balanced approach to training, targeting all major muscle groups. You can progress by increasing reps, adding variations, or incorporating more advanced moves like pistol squats or handstand push-ups as your strength improves.