10 Calisthenics Exercises for Beginners


Calisthenics is a great way to get fit and stay active. It’s also known as bodyweight training, which means that you don’t need any special equipment or trainers to do it. The exercises are easy to learn but hard to master, so be patient with yourself.

Squat Jumps

  • Squat jumps are a great exercise to start your day. They’ll help you burn calories, increase your endurance and build up muscle tone in the lower body. You should do these exercises when you’re feeling fresh or after a good stretch (to avoid injury).
  • Start by standing with your feet hip-width apart, knees slightly bent and toes pointed forward slightly as if they were pointing at an imaginary target on the floor below you. With arms outstretched in front of you, slowly lower yourself down into a squat position until thighs are parallel to the ground and hips almost touching them; then push up from there so that legs return back to the standing position without breaking momentum!


Push-ups are a great beginner exercise because they work your chest, shoulders, triceps and core. With a little bit of practice, you can increase the difficulty by adding weights to your hands or simply increasing the distance between your hands (to make it harder).

To start out with push-ups:

  • Get into plank position with knees on the ground and feet together (or slightly wider than shoulder-width apart)
  • Lower body until it’s at about parallel with the floor; keep arms straight! If this is too hard then keep feet closer together instead of wider apart — try 2 feet forward instead of one foot back if you find yourself struggling too much here!

Jumping Jacks

Jumping Jacks are a great exercise for beginners, but they can be hard to do if you don’t have the right equipment. Start with a step or box, then stand with your feet shoulder-width apart and bring your hands together in front of you, at eye level (or higher if possible). Keeping them there throughout the jump will help keep balance.

As you jump straight up and down on each side, clap in the air like an excited child who just discovered something exciting—or like someone who’s going to get kicked out of school for acting up again! Repeat for 30 seconds before moving on to another exercise below…


What it is: A movement that involves bending at the knees, hips, and ankles. The arms are kept straight out to the side with palms facing forward. This exercise can be modified by placing your hands on a wall for balance.

Benefits of this exercise: Calisthenics exercises like commandos are great for beginners because they require little to no equipment and can be done anywhere. It also targets those muscles that aren’t usually used in other exercises such as biceps and triceps since you have to keep your arms straight while doing this move (no flexing!). For example, if you have trouble getting up from a chair without using both arms at once then think about trying this instead!

How To Do It: Start off by standing with feet shoulder-width apart holding one end of the barbell or dumbbell with both hands (if possible). Bend at knees while keeping arms straight out towards sides; then the lower body until sitting down on the floor; then push up again until standing back up again – repeat!


Sit-ups are one of the most popular calisthenics exercises. They’re a good option if you want to strengthen your abs, but they can also help build up your back muscles and waistline.

The biggest mistake people make when performing sit-ups is that they don’t get into the proper position before starting the exercise. To do it properly, lie on your back with both knees bent and feet flat on the floor (or slightly elevated). Then squeeze your shoulder blades together while pushing up against them with hands or elbows until your arms are parallel with the ground. You should feel an intense stretch in your spine as well as in other parts of your body—especially between shoulder blades—when performing a perfect sit-up!

V -Sit-ups (Hip Raise)

This exercise is one of the most common calisthenics exercises. To do it, you’ll want a chair or bench and your legs straight (like so). Then, raise your hips as high as you can while keeping them parallel to the floor. Lower yourself down again by bending at the knees until they’re back on the ground.

Side Plank

Side plank is a great exercise for beginners because it’s easy to do and doesn’t require any equipment. To get into the position:

  • Lie on your side with your legs straight out in front of you. Your arms should be bent at a 90-degree angle with palms facing up and fingers pointing toward each other.
  • Make sure that your torso is flat on the floor, with no curve in it from hips down through shoulders or back up through the neck/head area (you can push yourself up off of one hand if need be). Your body should line up perpendicularly to both sides—that means right over left and vice versa—and parallel to both feet as well!

Mountain Climbers

Mountain climbers are a great exercise for the lower body, and they can be done anywhere. They’re also great for cardiovascular fitness and muscle endurance, so if you’re looking to build up your heart rate during a workout that doesn’t require weights or equipment, mountain climbers might be just what you need.

If you’re working out with a partner, he or she will have to help lift one foot off the floor at a time as you climb up using your arms only (no legs). This makes it easier on beginners because there’s little weight involved in climbing; however, some people find this challenging because they don’t have much strength yet in their arms—the muscles must work harder than normal to hold themselves up while moving around on top of each other!

Jump Squats

Jump squats are a great exercise for improving your overall leg strength and flexibility. You can do jump squats using a chair, bench, or box. If you’re using dumbbells or kettlebells, start with the weight in each hand and then add more as needed.

Stand with your feet shoulder-width apart and hold onto something solid (a chair, tree limb or box) so that it doesn’t move when you perform the exercise. Then slowly lower yourself down into an athletic stance before exploding upward again by jumping up as high as possible while maintaining good form throughout the movement—this time landing softly on both feet at once!


Pull-ups are a great exercise for strengthening your back and shoulders, but they’re also one of the most challenging exercises out there. Here’s how to do them:

  • Grab a pull-up bar with an underhand grip (palms facing away from you). Your hands should be about shoulder-width apart, with elbows bent at about 90 degrees.
  • Pull yourself up until your chin passes over the bar and then lower yourself down again slowly until you’re in a full arm extension position again. Make sure that when you’re lowering back down, there’s no tension in your elbows or wrists—they should remain straight throughout this motion as well! If necessary, use some light weights on each side of each wrist before attempting these movements so that they feel easier when doing them correctly later on down the road.”

Calisthenics exercise is the best way to train yourself at home.

Calisthenics exercise is the best way to train yourself at home. Health, mind, and body benefit from it. As a beginner, you should start with simple exercises like push-ups, pull-ups, and squats. You will be able to build up your muscle strength gradually by doing these exercises regularly.

When you practice calisthenics exercises on a daily basis for about 30 minutes, you can improve your fitness level in just a few months!

What is a calisthenics workout?

How does calisthenics work? Exercises known as calisthenics rely solely on a person’s body weight. These exercises are carried out in a variety of rhythms and intensities. These exercises are occasionally performed with small, portable objects like rings and wands.

What are the 5 types of calisthenics?

Calisthenics types

Jack-knife jumps.

The trunk sways.







We hope you enjoyed reading our article on the best calisthenics exercises for beginners. If you are interested in more fitness tips, check out our article on how to lose belly fat.

Written By: Haider Ali

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