A good day starts with a fresh mind. People are more aware of the importance of being physically fit, and exercising has become a part of their daily routine. Working out every day boosts your metabolism, and the energy produced helps you stay productive. Hitting the gym during the day is great, but finding time to do that has become challenging. There is no rule that you can only exercise by going to the gym. Some prefer working out at home in their comfort. Calisthenics are the perfect choice for working out at home.
This blog will discuss a 30-day calisthenics workout plan for beginners to improve their routines.
If you come into that category and want to get a lean-shaped body, then this is the best guide to kickstart your day.
What are Calisthenics Exercises?
Calisthenics are exercises that use your own body weight as resistance. They help in building strength, mobility, flexibility, and endurance. Calisthenics exercises require less or no equipment and are helpful in building muscle, weight loss, and treating certain conditions.
Calisthenics workouts have become popular in recent times for their simple concept of a home gym with effective results. Clsitenics can be performed based on your preferred intensity and levels. The basic equipment required are bars, rings, and bars.
Not everything can be achieved in a single day. Starting slowly and being consistent contributes to great results.
30-day calisthenics workout plan for beginners includes some basic movements, and they are:
- Push-ups
- Pull-ups
- Squats
- Lunges
- Crunches
- Planks
All of these movements use your body weight for resistance.
Things To Keep In Mind Before Starting Calisthenics Workouts:
Workouts should be done in a structured format. Starting workouts directly causes severe strains. Any kind of workout must start and end with warm-ups and cool-downs. They help the body to prepare for the strains and recover from them.
Here are the Warm-Up and Cool-Down Routines Before the 30-day Calisthenics Workout
Plan for Beginners:
Warm-Up Routine:
Here’s a simple warm-up routine to get you ready for each workout session:
- Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
- Leg Swings: 30 seconds per leg (forward and backward)
- Hip Circles: 30 seconds (15 seconds in each direction)
- High Knees: 30 seconds
- Jumping Jacks: 30 seconds
- Dynamic Lunges: 30 seconds
Cool Down Routine:
After each workout, spend some time cooling down to help your body recover:
- Standing Forward Bend: Hold for 30 seconds
- Quadriceps Stretch: 30 seconds per leg
- Seated Hamstring Stretch: Hold for 30 seconds per leg
- Child’s Pose: Hold for 30 seconds
- Cat-Cow Stretch: 1 minute
- Chest Opener Stretch: Hold for 30 seconds
The 30-Day Calisthenics Workout Plan for Beginners:
The duration of the plan is 30 days. You can increase the level and intensity gradually over the period.
Here is the effective 30-day calisthenics workout plan for beginners:
Week 1: Foundation building 30-day calisthenics workout plan for beginners
Day 1: Full Body Workout
- Warm-Up
- Push-Ups: 3 sets of 5-10 reps
- Bodyweight Squats: 3 sets of 10-15 reps
- Plank: 3 sets of 20-30 seconds
- Cool Down
Day 2: Active Recovery
- Light stretching or yoga for 20-30 minutes.
Day 3: Upper Body Focus
- Warm-Up
- Incline Push-Ups: 3 sets of 8-12 reps
- Tricep Dips (on a chair): 3 sets of 8-10 reps
- Mountain Climbers: 3 sets of 20 seconds
- Cool Down
Day 4: Lower Body Focus
- Warm-Up
- Lunges: 3 sets of 10 reps per leg
- Glute Bridges: 3 sets of 10-15 reps
- Wall Sit: 3 sets of 20-30 seconds
- Cool Down
Day 5: Core Workout
- Warm-Up
- Side Plank: 3 sets of 15-20 seconds per side
- Bicycle Crunches: 3 sets of 10-15 reps
- Leg Raises: 3 sets of 8-10 reps
- Cool Down
Day 6: Cardio and Mobility
- 20-30 minutes of jogging, brisk walking, or cycling.
Day 7: Rest Day
Week 2: Endurance building 30-day calisthenics workout plan for beginners
Day 8: Full Body Workout
- Warm-Up
- Push-Ups: 3 sets of 8-12 reps
- Bodyweight Squats: 3 sets of 15-20 reps
- Plank: 3 sets of 30 seconds
- Cool Down
Day 9: Active Recovery
- Light stretching or yoga for 20-30 minutes.
Day 10: Upper Body Focus
- Warm-Up
- Decline Push-Ups: 3 sets of 5-10 reps
- Tricep Dips: 3 sets of 10-12 reps
- Inchworms: 3 sets of 5 reps
- Cool Down
Day 11: Lower Body Focus
- Warm-Up
- Bulgarian Split Squats: 3 sets of 8-10 reps per leg
- Glute Bridges: 3 sets of 15-20 reps
- Wall Sit: 3 sets of 30-45 seconds
- Cool Down
Day 12: Core Workout
- Warm-Up
- Plank with Shoulder Taps: 3 sets of 10 taps per side
- Russian Twists: 3 sets of 10-15 reps
- Flutter Kicks: 3 sets of 15-20 seconds
- Cool Down
Day 13: Cardio and Mobility
- 20-30 minutes of jump rope or dancing.
Day 14: Rest Day
Week 3: Intensity increasing 30-day calisthenics workout plan for beginners
Day 15: Full Body Workout
- Warm-Up
- Push-Ups: 4 sets of 10-15 reps
- Jump Squats: 4 sets of 10-12 reps
- Plank: 4 sets of 30-45 seconds
- Cool Down
Day 16: Active Recovery
- Light stretching or yoga for 20-30 minutes.
Day 17: Upper Body Focus
- Warm-Up
- Archer Push-Ups: 3 sets of 5-8 reps per side
- Tricep Dips: 4 sets of 10-12 reps
- Pike Push-Ups: 3 sets of 5-10 reps
- Cool Down
Day 18: Lower Body Focus
- Warm-Up
- Pistol Squats: 3 sets of 5-8 reps per leg (Assistance recommended)
- Single-Leg Glute Bridges: 3 sets of 10 reps per leg
- Wall Sit: 4 sets of 30-60 seconds
- Cool Down
Day 19: Core Workout
- Warm-Up
- Plank to Push-Up: 3 sets of 5-8 reps
- V-Ups: 3 sets of 8-10 reps
- Side Plank Dips: 3 sets of 10 reps per side
- Cool Down
Day 20: Cardio and Mobility
- 30-45 minutes of high-intensity interval training (HIIT).
Day 21: Rest Day
Week 4: Final push 30-day calisthenics workout plan for beginners
Day 22: Full Body Workout
- Warm-Up
- Diamond Push-Ups: 3 sets of 5-10 reps
- Broad Jumps: 3 sets of 5-8 reps
- Plank: 4 sets of 45-60 seconds
- Cool Down
Day 23: Active Recovery
- Light stretching or yoga for 20-30 minutes.
Day 24: Upper Body Focus
- Warm-Up
- Spiderman Push-Ups: 3 sets of 5-8 reps
- Chair Dips: 3 sets of 12-15 reps
- Handstand (against a wall): 3 attempts for 20-30 seconds
- Cool Down
Day 25: Lower Body Focus
- Warm-Up
- Step-Ups (on a sturdy chair): 3 sets of 10 reps per leg
- Single-Leg Deadlifts (bodyweight): 3 sets of 10 reps per leg
- Wall Sit: 4 sets of 45-60 seconds
- Cool Down
Day 26: Core Workout
- Warm-Up
- Plank Jacks: 3 sets of 10-15 reps
- Hanging Knee Raises: 3 sets of 5-8 reps
- Plank with Leg Lift: 3 sets of 5-10 reps
- Cool Down
Day 27: Cardio and Mobility
- 30 minutes of your choice of cardio (running, biking, etc.).
Day 28: Rest Day
Day 29: Challenge Day
- Choose your favorite exercises from the previous weeks and create timely workouts to complete.
Day 30: Reflection and Planning Ahead
- Record your progress over the past 30 days. Consider setting new fitness goals and planning your next steps in your future fitness goals.
Some Important Tips To Follow:
Working consistently helps you stay fit and productive. You should consider other factors that contribute to maintaining a healthy body.
They are:
- Stay hydrated
- Main a nutritious balanced diet
- Stay consistent by following your 30-day calisthenics workout plan for beginners
- Track your progress
Conclusion
Working out by simply using your body weight for resistance is an effective way to tone down the body. Calisthenics workouts are the best alternative for the gym. Know your fitness goals to maintain consistency in working out. Following the 30-day calisthenics workout plan for beginners is an excellent way to increase your strength, endurance, and mobility. Remember that your body needs to stay hydrated and supplied with enough nutrition to help the muscles grow. Stay Consistent. Stay Focused. Achieve Your Goals.
