Not all exercises that target the big muscle group involve spending time in the gym while working out using sophisticated equipment. If you prefer a simple yet effective way of strengthening the muscles on your chest or your hamstrings, try calisthenics.

These exercises use body weight for resistance and include running, jumping, skipping rope, pulling, and pushing that are just some of the calisthenics exercises that any beginner can do.

Here are 10 effective calisthenics workouts for beginners that you must try.

Table of Contents

1. Jump Squat

As the name implies, this calisthenics exercise is a combination of a squat and a jump. First, stand with your feet parallel to each other and slightly apart with the toes pointing to the outside direction.

Make sure that your feet align with your shoulders. Keeping your chest upright and your head and face facing forward, execute a deep squat.

Then, pop yourself up in a jump. Do this 25 times. Remember to keep your knees in line with your toes when squatting to prevent knee joint injury.

2. Chin-ups

You need calisthenics for this routine. Stand facing the exercise bar. Grasp the bar from below using both hands. Pull your body upward until your chin is higher than the bar. Repeat this 10 times.

You can also try these beginner chin-up bar exercises for variety.

3. Dips

You can use a dip bar, an exercise ball, or a bench for this exercise. Using your hands and feet, lift yourself off the ground. Use your triceps muscles or the muscles in your arms to move your body up and down. Repeat 20 times.

4. Pull-ups

To perform this calisthenics exercise, you need an exercise bar. Grasp it from above with your hands not more than shoulder-length apart.

Pull your body up until your head is over the bar. This is a great workout for the muscles on your shoulders. Repeat 10 times.

5. Crunches

Crunches target the core muscles of the body. To perform a crunch, lie with your back flat on the floor. Bend the knees at a 90-degree angle and the feet flat on the floor.

With your hands crossed beneath your head, pull yourself up using the core muscles. Sit up and try to touch your knees with your chest or elbows. Repeat 50 times.

6. Pushups

Start this calisthenics exercise by taking the plank position. This is executed by getting on your knees and placing your head underneath.

Make sure that your body is aligned from head to foot. Raise your body up and make sure to keep your back straight. Then, move your body downward until your chest almost meets the floor.

Pause for a short time and raise your body again. Keep your core tight as you perform this exercise. Repeat 20 times.

7. Jump Rope

Jumping rope is an excellent beginner exercise that you can do even in small spaces.

To start, hold the rope with both hands. The distance of your hands from the centre of your body must be the same. When rotating the rope, use your wrists, not your elbows.

Jump off the ground while rotating the rope and make sure to clear it. When you jump, your toes must be pointed downward and your knees slightly bent. Do this for 30 seconds.

8. Jumping Jack

To do this exercise, start by standing with your feet together and your hands at your sides. Then, jump to the air while parting your feet and raising your hands over your head.

You can clap your hands if you want. Jump again and close your feet and bring your hands to the sides. Repeat 30 to 50 times.

9. Front and Back Lunge

This workout conditions the muscles in the thighs and butt. Start by standing straight with your feet apart. Step forward with your left foot and bend your right knee to make a lunge.

Return to the original position. Move your right foot backward and make a lunge by bending your left knee. Continue alternating the lunges.

Lunges

10. Bicycle Crunches

When doing this exercise, you tighten your abs. Start by lying down flat on your back with your head aligned with your feet. Place your hands beneath your head.

Your elbows must be pointing outward. Move a leg up and at the same time bend your knees. Crunch your abs as you raise your head so that it touches the bent knees.

Do this with the right and left leg alternately. Raise your legs and bend your knees. Repeat 30 to 50 times.

Final Thoughts

Staying fit and healthy doesn’t have to be difficult or expensive for beginners. With these easy-to-do calisthenics moves, you can burn calories and tone muscles at home any time.

Perform these calisthenics exercises with family or friends for a fun fitness routine!

More Questions About Beginner Workouts

1. Which fitness essentials should I invest in as a beginner?

Beginners don’t have to spend big on workout gear at the start of their fitness journey. Instead, focus on the products or gym equipment that matter to your goals. Our fitness essentials guide has more ideas.

2. What exercise equipment do I need to start exercising at home?

Choosing at-home exercise equipment that can give you cardio, strength, and muscle-building benefits is a good starting point. Then, trim down your options based on your fitness goals, budget and space. Consider consulting fitness experts or reading equipment buying guides and reviews, too.

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