A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.
Trying to work out factors such as which workout plan will suit you as a beginner or advanced trainer, whether you can change things if you don’t like something, and how often to work out can seem like a lot when you don’t have prior experience.
To help you on this journey, we’ve come up with easy-to-follow custom plans with a range of different workouts to help you with your goals while also keeping things fun so you don’t get bored with the same daily workouts.
Read on to discover the basic elements people of each fitness level should follow, in addition to important calisthenic facts everyone should know going into this.
What Is a 30-day Calisthenics Workout Plan?
As the name suggests, this is a 30-day workout plan that outlines which calisthenics exercises to do (and when to rest) for an entire month.
Is a 30-day Calisthenics Workout Plan Good for Beginners?
Yes, it is, for the following reasons:
1. It shows you what to do – It’s one thing to pick a type of workout, but an entirely different thing to actually know what to do once you start in order to reach your set goals.
An intro to calisthenics for beginners plan will tell you which exercises you should do, but it will also:
- Outline the intensity needed for your current fitness levels
- How many sets and reps to perform per workout
- How to warm up before and after in order to avoid muscle pain and injury
- How and when to rest
Basically, it’s a step-by-step guide to help you work out well and reach your goals without injuring yourself.
2. It teaches patience/sets realistic expectations – Put your hand up if you’ve fallen for the ‘do this for 2 weeks and see insane results’ trend that seems to have taken over the fitness world.
Such videos or plans are used as clickbait and lure people into the false belief that their bodies will change drastically in just 14 days. Unless you’re already rather fit and have very low body fat, exercising for 2 weeks will not give you miraculous results.
BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
When it comes to weight loss, results happen in 2 stages (12):
3. Initial rapid weight loss – Once you start exercising and burn a lot more calories than your body is used to burning, you can initially lose weight quite quickly. The results from this stage don’t become visible in just 2 weeks and may take 4 to 6 weeks to become noticeable.
If you diligently follow through with the 30-day calisthenics workout plan, you’ll certainly see results, which is better than placing all your bets on a ‘miraculous’ 2-week plan.
4. Slow, sustained weight loss – This is from the 6-week mark and beyond. From here, you can reach your ideal weight/goals in 6 months, a year, 2 years, etc. It all depends on your initial weight, genetics, diet, how well you exercise, and which exercises you do.
You’ll need to alter your exercise strategy and diet in order to avoid a plateau the longer you do the same workout. Here, you may need to upgrade from the 30-day beginner calisthenics workout plan to an intermediate plan.
Can You Stay Fit with Calisthenics?
Yes, you can. Maintaining your fitness level is certainly achievable through calisthenics-style workouts. (25).
A 30-day calisthenics workout plan can enhance your fitness level as it’s one of the best exercise plans for whole-body, multi-disciplinary workouts. Research conducted in Albuquerque, NM showed that high-intensity bodyweight calisthenics exercises can provide similar cardiometabolic benefits to high-intensity interval running (25).
Calisthenics is a body-weight resistance exercise with the additional benefit of cardio if you incorporate exercises into moderate to high-intensity circuits. By performing more repetitions and sets, having faster transitions, and taking less rest time, you can enable an aerobic focus, which improves endurance and fitness.
Furthermore, calisthenics exercises can increase muscle strength and thickness if they’re structured in a well-planned training program (11). Ultimately, calisthenics training can provide an effective strength and aerobic training method if it is performed at an appropriate intensity. (16).
How Many Days a Week Should I Do Calisthenics?
This is dependent on your fitness level. Current resistance training recommendations state at least 2 days per week, and this could be an appropriate starting point for beginners (23). Intermediate individuals should increase this to 3-5 days a week for moderate-intensity workouts.
Advanced individuals can train for 5 days or more, following a well-planned program (16). For advanced individuals to gain the most benefit, they should combine 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity with at least two strength training days each week.
Further research has found that in order for muscle hypertrophy to occur, muscle protein synthesis must surpass muscle breakdown over time (22). This can be achieved through a combination of a progressive resistance training program, adequate recovery, and optimal protein intake.
Basically,
- Beginners can do calisthenics 2 to 3 days a week
- Intermediate individuals can work out up to four days
- An advanced trainer can aim for more than four days with high-intensity or advanced exercises. Anyone on the advanced level can push to 5 to 6 days, but no more than that, as rest is still required.
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Do You Need Rest Days from Calisthenics?
Yes, you do. It’s important to prioritize your rest days to allow for optimal muscle recovery and growth.
A 48-hour rest period between workout sessions is generally recommended for beginners but can vary depending on the individual, including intermediate and advanced trainers (23).
Western Kentucky University researchers highlighted that muscular recovery can be influenced by many variables, including total volume completed and individual age. This raises the fact that recovery time is also dependent on the amount of work that is completed in a training session (6).
Results from this research indicated that 48 hours is an adequate amount of time for optimal recovery, while 24 hours may be too short depending on total volume. This reinforces the importance of recovery for, maintaining performance and supporting continual progression.
What Are Active Rest Days?
Active rest days are the opposite of passive rest days where you do absolutely nothing, which allows total rest for your body and muscles from exercise.
Also known as active recovery, these are days where you’re technically resting, but you still do some kind of exercise, albeit at a lower intensity than on regular workout days. Doing active recovery exercises helps (27, 28):
- Increase blood flow to your muscles and tissues
- Improve circulation and nutrient delivery to the muscles
- Flush out waste, particularly lactic acid from the muscles
All these factors help reduce muscle damage and fatigue and enable the muscles to repair themselves quickly and effectively, thereby becoming bigger/more toned and stronger.
Some examples of active rest days workouts/activities you can add to your routine include:
- Walking or easy jogging
- Swimming
- Yoga
- Hiking
- Light weight training – specifically with weights that are 30% lighter than your normal weight
- Tai-chi
- Stretching of any kind not necessarily yoga
- Cycling at a steady pace
- A self-massage using a foam roller, lacrosse ball, or massage stick
Is 30 Minutes of Calisthenics Enough?
Yes, it is. 30 minutes of this exercise can be an effective amount of time to burn calories (9).
Someone who weighs 125 pounds can burn 135 calories with moderate intensity or 240 calories with high-intensity calisthenics, while someone who weighs 200 pounds could burn 200 or 355 calories for the same intensities.
If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
How Long Should You Warm Up Before Calisthenics?
A warm-up is an important part of any training routine as it can help prepare you for the work ahead while also reducing the risk of injury. The University of Rochester highlighted the importance of a proper warm-up before exercising.
This activity can increase body temperature, blood flow, and range of motion, while also promoting mental preparations (26). Furthermore, a warm-up enables muscles to absorb force more effectively. Recommended general warm-ups include (26):
- Beginners-Intermediate: 5 minutes of stationary jogging or skipping and 5 minutes of dynamic warm-up circuit.
- Advanced: 5-10 minutes of stationary jogging or skipping and 5-10 minutes of dynamic warm-up circuit.
How to Use Our 30-Day Calisthenics Workout Plans
Follow these steps to use any calisthenics exercise plan:
- Choose a 30-day plan
- Follow each day’s rest or circuit number suggestions
- Find the corresponding circuits for beginners to advanced athletes
- Follow each circuit’s suggested reps, sets, or times
- Swap any circuits at the same level if one doesn’t suit you
Circuits to Use in the 30-Day Calisthenics Exercise Plans
Using 30-day calisthenics workout plans requires some planning. Let’s first discuss warm-ups and cool-downs and look at the various circuits for each level.
Dynamic Calisthenics Warm-Up Circuit
It is well established that dynamic stretching as part of an appropriate warm-up can increase range of motion and flexibility while reducing the risk of injury (7). You can use the list below as part of your warm-up and cool-down.
Dynamic warm-up stretches: Perform 5-10 repetitions of the relevant movements.
- Arm circles
- Shoulder rolls
- Inchworms
- Leg swings
- Dynamic hamstring sweep
- Cossack squats
- Torso rotations
Cool-down stretches: Hold each stretch for 20-30 seconds, following the order and relaxing for 5 seconds between stretches.
- Pec stretch
- Lats stretch
- Forward fold
- Scorpion stretch
- Hip flexor stretch
- Glute stretch
- Half-frog stretch
- Dynamic Child’s Pose
Calisthenics Circuits for Beginners
It is suggested that an effective calisthenics workout plan should incorporate key movement patterns (8). These foundational movement patterns include pull, push, core, leg, and plyometric (explosive) exercises. Follow the circuits below in order and rest for 1-2 minutes between sets, depending on your fitness level.
| Circuit 1: 2-3 sets8 inverted rows8 push-ups30-second-1-minute plank12 step-ups8 box jumps | Circuit 4: 2-3 sets8 ring rows10 wall push-ups10 leg raises10 reverse lunges1-minute jump rope | Circuit 7: 3-4 sets12 ring rows10 modified push-ups10 windshield wipers (30)8 curtsy lunges8 split squats |
| Circuit 2: 2-3 sets8 ring rows10 dips8 crunches8 lunges6 jump squats (20) | Circuit 5: 2-3 sets10 inverted rows8 elevated push-ups10 reverse crunches12 mountain climbers8 jump squats | Circuit 8: 3-4 sets12 shoulder taps10 squats 15-second side plank holds8 lateral lunges (21)1-minute jump rope |
| Circuit 3: 2-3 sets8 assisted chin-ups1-minute wall sit 8 butterfly sit-ups8 leg flutters12 jumping jacks | Circuit 6: 3-4 sets10 Superman pulls (13)8 wall push-ups10 glute bridges10 squats12 jumping jacks | Circuit 9: 3-4 sets10 close-grip inverted rows12 chair dips10 hollow body crunches10 Bulgarian split squats10 half burpees |
Calisthenics Circuits for Intermediate Trainers
Intermediate trainers have three additional circuits – one workout plan includes the use of bars and the other is without equipment. The circuits have the same progressive push, pull, core, leg, and explosive elements (8). Rest for 2-3 minutes between sets.
| Circuit 1: 2-3 sets10 butterfly pull-ups10 dips30-second plank holds10 curtsy lunges12 jumping jacks (3) | Circuit 5: 2-3 sets10 inclined inverted rows10 pike push-ups10 double crunches12 prisoner squats1-minute jump rope | Circuit 9: 3-4 sets4 chin-ups12 decline push-ups12 oblique crunches12 box jumps12 jump squats |
| Circuit 2: 2-3 sets10 close-grip inverted rows10 pike push-ups8 elevated glute bridges10 split squats10 box jumps | Circuit 6: 2-3 sets10 wide-grip inverted rows10 wide-grip push-ups (29)12 double crunches10 3-limb planks10 explosive sprinter’s lunges | Circuit 10: 3-4 sets10-second L sit hold10 ring or bench dips12 crunches10 deficit reverse lunges10 candlestick rolls |
| Circuit 3: 2-3 sets10 burpees8 dumbbell dips8 bird-dog planks8 pyramid calf raises12 jump squats | Circuit 7: 3-4 sets10 hanging knee raises10 parallette push-ups8 unstable planks12 mountain climbers1-minute jump rope | Circuit 11: 3-4 sets10 pull-ups12 bench dips (18)12 dumbbell crunches12 close stance squats12 jumping lunges |
| Circuit 4: 2-3 sets10 weighted ring rows10 uneven push-ups12 side planks (5)10 2-limb planks10 clap push-ups | Circuit 8: 3-4 sets5 pull-up negatives8 pseudo planche push-ups10 oblique crunches12 lateral lunges10 pistol squats | Circuit 12: 3-4 sets6 chin ups12 half-lever push-ups10 planks to pikes12 knee-tuck jumps12 burpees |
Calisthenics Circuits for Advanced Trainers
Advanced trainers should follow a different program that incorporates more sets, reps, and challenging progressions throughout the circuits (8). The Calisthenics Nerd, an expert on advanced progressions, claims that levers are some of the most challenging options to incorporate (17).
Levers defy gravity and include the human flag, which has a Guinness World Record of a 1-minute 5.71-second hold (2) You’ll only find gravity-defying calisthenics in the final three circuits. Please use the remaining circuits to customize your plan if you can’t do levers.
Finally, levers are timed and you hold progressions for 30 seconds.
| Circuit 1: 2-3 sets12 L pull-ups12 Hindu push-ups8 planches (1)12 jumping lunges12 jump squats with rotations | Circuit 4: 3-4 sets15 strict pull-ups15 clap push-ups12 3-limb planks15 explosive sprinter’s lunges20 jumping jacks | Circuit 7: 3-4 progression setsDead hangInverted hangSkin the catTuck-back leverSingle-leg back leverStraddle back leverBack lever |
| Circuit 2: 2-3 sets12 bar dips12 decline pike push-ups12 burpees (15)12 hanging straight leg raises12 shuttle runs (14) | Circuit 5: 3-4 sets12 wide-grip pull-ups12 handstand push-ups12 2-limb planks15 pistol squats15 burpees high jumps | Circuit 8: 3-4 progression setsDead hangInverted rowInverted hangTuck-front leverTuck lever raiseSingle-leg front leverSkin the catStraddled front leverFront lever |
| Circuit 3: 2-3 sets12 muscle ups12 uneven push-ups12 decline planks12 Bulgarian split squats2-minute jump rope | Circuit 6: 3-4 sets15 typewriter pull-ups (24)12 one-hand push-ups12 side plank abductions15 ring dips15 burpee jumps | Circuit 9: 3-4 progression sets45° hanging holdHanging side pullFlag plankStraddle flag plankDouble leg dropsFull human flag |
Calisthenics Workout 30-Day Plans Beginner-Advanced
It’s time to see the four 30-day calisthenics exercise plans for each level. The customization potential is up to you and we’ll provide guidance on how you can swap the circuits.
30-Day Calisthenics Workout Plan at Home for Beginners
A 30-day calisthenics workout plan for beginners requires you to follow the 48-hour rest periods to allow for adequate recovery between sessions (23). You should only swap circuits 1-5 for the same numerical range, and the same for circuits 6-9.
| Day 1:Circuit 2 | Day 7:Rest | Day 13: Rest | Day 19: Rest | Day 25: Rest |
| Day 2: Rest | Day 8:Circuit 2 | Day 14: Circuit 6 | Day 20: Rest | Day 26: Circuit 7 |
| Day 3: Circuit 1 | Day 9: Rest | Day 15: Rest | Day 21: Circuit 5 | Day 27: Rest |
| Day 4:Rest | Day 10: Circuit 1 | Day 16: Circuit 4 | Day 22: Rest | Day 28: Circuit 8 |
| Day 5: Circuit 3 | Day 11: Rest | Day 17:Rest | Day 23: Circuit 8 | Day 29:Rest |
| Day 6: Rest | Day 12: Circuit 5 | Day 18: Circuit 6 | Day 24: Rest | Day 30:Circuit 9 |
30-Day Calisthenics Workout Plan (No Equipment) for Intermediate Individuals
Circuit progression can be a simple way to promote hypertrophy without using equipment (22). To ensure continual progress, you’ll need to increase the intensity, which can be done by increasing the number of reps or sets you perform. So, only swap circuits 1-3 or 7-9 for the same progression levels.
| Day 1:Circuit 2 | Day 7:Circuit 2 | Day 13: Rest | Day 19: Circuit 3 | Day 25: Circuit 9 |
| Day 2: Rest | Day 8:Rest | Day 14: Circuit 2 | Day 20: Rest | Day 26: Rest |
| Day 3: Circuit 1 | Day 9: Circuit 1 | Day 15: Circuit 7 | Day 21: Circuit 8 | Day 27: Circuit 8 |
| Day 4:Rest | Day 10: Rest | Day 16: Rest | Day 22: Circuit 7 | Day 28: Rest |
| Day 5: Circuit 3 | Day 11: Circuit 3 | Day 17:Circuit 9 | Day 23: Rest | Day 29:Circuit 7 |
| Day 6: Rest | Day 12: Circuit 1 | Day 18: Rest | Day 24: Rest | Day 30:Circuit 9 |
30-Day Calisthenics Workout Plan for Mass in Intermediate Individuals
Remember that adequate recovery is approximately 48 hours between sessions (6). Be sure to follow the recommended rest schedule, which will support optimal recovery and promote physical progression (22). The circuit progression helps. Only swap circuits 4-6 and 10-12 with progression levels in the same number ranges.
| Day 1:Circuit 5 | Day 7:Rest | Day 13: Rest | Day 19: Circuit 10 | Day 25: Circuit 12 |
| Day 2: Rest | Day 8:Circuit 6 | Day 14: Rest | Day 20: Rest | Day 26: Rest |
| Day 3: Circuit 6 | Day 9: Circuit 5 | Day 15: Circuit 4 | Day 21: Circuit 11 | Day 27: Circuit 11 |
| Day 4:Rest | Day 10: Rest | Day 16: Circuit 5 | Day 22: Rest | Day 28: Circuit 10 |
| Day 5: Circuit 4 | Day 11: Circuit 4 | Day 17:Rest | Day 23: Circuit 10 | Day 29:Rest |
| Day 6: Rest | Day 12: Circuit 6 | Day 18: Circuit 11 | Day 24: Rest | Day 30:Circuit 12 |
30-Day Calisthenics Transformation Plan for Advanced Individuals
Please feel free to customize the plan as required if you can’t perform lever progressions in circuits 7, 8, or 9. The Calisthenic Nerd confirms that they’re incredibly challenging (17, 19, 2).
| Day 1:Circuit 3 | Day 7:Rest | Day 13: Rest | Day 19: Circuit 4 | Day 25: Circuit 7 |
| Day 2: Circuit 1 | Day 8:Circuit 1 | Day 14: Rest | Day 20: Rest | Day 26: Circuit 8 |
| Day 3: Rest | Day 9: Circuit 3 | Day 15: Circuit 4 | Day 21: Rest | Day 27: Rest |
| Day 4:Circuit 2 | Day 10: Rest | Day 16: Circuit 6 | Day 22: Circuit 5 | Day 28: Rest |
| Day 5: Circuit 3 | Day 11: Circuit 5 | Day 17:Rest | Day 23: Circuit 8 | Day 29:Circuit 7 |
| Day 6: Rest | Day 12: Circuit 6 | Day 18: Circuit 5 | Day 24: Rest | Day 30:Circuit 9 |
Read more: Calisthenics Shoulder Exercises: Techniques and Workouts
FAQs
Is Calisthenics Good for Long-Term Health?
Calisthenics training can certainly support positive long-term health. The Cleveland Clinic states that calisthenics exercise can improve strength and posture, while also supporting a healthy body mass index (4). In addition, it can improve mobility, balance, and coordination, and injury risks remain low.
Can I Do Calisthenics 3 Times a Week?
Yes, beginners and intermediate individuals can start with three days per week (23). Make sure you allow for 48 hours of rest to support optimal recovery and growth.
Why Is Calisthenics Harder Than Bodybuilding?
Calisthenics can be harder than bodybuilding due to the nature of having to lift your own body weight (10). Calisthenics can build lean muscle and improve muscular endurance, in addition to aerobic conditioning. However, bodybuilding typically focuses more on developing an aesthetic body composition (11).
Is calisthenics every day OK?
No, it’s not. While calisthenics is a great workout with numerous benefits, it’s not okay to work out every day.
As previously mentioned, rest is essential to every workout plan. It keeps you in great health and prevents overtraining – a condition that occurs when a person exceeds the ability of their body to recover from strenuous exercise.
Always make sure to rest from working out for a full 48 hours every week. You can also rest for 1 day a week, but this is not generally recommended as it doesn’t give your muscles enough repair and recovery time.
What is the best calisthenics equipment at home?
The best part about calisthenics is that it doesn’t require any kind of equipment, just your body weight. However, to add some resistance to your workout, you may consider investing in some small equipment, such as:
- Resistance bands
- A pull-up bar
- Yoga or exercise mat
- Weighted vests and/or ankle and wrist weights
- Jump rope
- A foam roller for stretching and massaging
What is a calisthenics diet?
A calisthenics diet isn’t a diet per se. Instead, it’s any healthy diet that supports your calisthenics workout and goals. For example, a person who uses calisthenics for weight loss should eat a healthy calorie-deficit diet that includes adequate protein, carbohydrates, and healthy fats, in addition to drinking lots of water.
A person who uses these workouts for muscle gain and weight gain should follow the same rules, but instead of a calorie deficit, they should be in a caloric surplus.
The Bottom Line
The best 30-day calisthenic workout plan is dependent on your individual training status and goals. The workout plans are designed to enable you to customize them to better suit your unique requirements.
By following a calisthenics program, you can effectively enhance your fitness, strength, and endurance. In addition, you should make sure to eat well, drink more water, and rest.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circ*mstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
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- 11 of the Most Hardcore Fitness Records Ever (2021, guinessworldrecords.com)
- 3 Major Health Benefits of Jumping Jacks and How to Do Them (2020, insider.com)
- 5 Calisthenics To Try – Cleveland Clinic (2022, health.clevelandclinic.org)
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- Energy Content of Weight Loss: Kinetic Features During Voluntary Caloric Restriction (2013, ncbi.nlm.nih.gov)
- Got Back Pain? How the Superman Exercise Can Help (2021, health.clevelandclinic.org)
- How a Shuttle Run Tests Speed, Agility, and Cardio Fitness (2022, verywellfit.com)
- How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained – Better Me (2022, betterme.world)
- How Much Physical Activity Do Adults Need? (2022, cdc.gov)
- How to Back Lever – The Complete Guide (2020, calisthenicsnerd.com)
- How to Do Triceps Dips: Techniques, Benefits, and Variations (2022, verywellfit.com)
- How to Front Lever – Step-By-Step Guide (2020, calisthenicsnerd.com)
- Jump Squats Benefits: How Exploding Skyward Can Power Pack Your Muscles – Better Me (2022, betterme.world)
- Lunges Muscles Worked, Variations, And Benefits – Better Me (2022, betterme.world)
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- Progressive calisthenics workout plans for all fitness levels (2021, medicalnewstoday.com)
- Pull-Up Bar Workout: 20 Exercises for All Your Muscle Groups (2020, calisthenicsnerd.com)
- The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises (2022, frontiersin.org)
- The Warm-Up: UR Medicine – University of Rochester Medical (n.d., urmc.rochester.edu)
- What is active recovery? 11 of the best activities to do on your rest days (2021, gqindia.com)
- What Is an Active Rest Day? (And Why You Don’t Want to Skip It!) (2022, greatist.com)
- Wide Grip Push Ups Muscles Worked And Proper Technique – Better Me (2022, betterme.world)
- Windshield Wipers Exercise: Tone Your Core With This Ab Workout (2021, today.com)
