Free 21 Day Calisthenics Workout Plan for All Fitness Levels
Looking for a calisthenics workout plan you can do at home with no equipment? This free 21 day program uses simple bodyweight workouts to build full body strength, endurance, and consistency.
Beginners can start with easier progressions and longer rest. Intermediate and advanced athletes can use harder variations, slower tempo, and added volume to keep the same plan challenging.
You can follow it as a 21 day plan or treat it like a calisthenics challenge. Save this page to follow day by day, and if you want to stretch it into a 30 day challenge, repeat the final week and add two extra rest or mobility days.
- Duration: 21 days (3 weeks)
- Schedule: 21 days of workouts with active rest days included
- Format: circuit workouts (complete the moves, rest, then repeat the circuit)
- Levels: Level One beginner, Level Two intermediate, Level Three experienced
- Rest between circuits: Level One 90 seconds, Level Two 60 seconds, Level Three 30 seconds
- Equipment: none required (optional pull up bar)
Many people find that 3 weeks is enough time to build consistency and make workouts feel like part of their routine.
Use this 21 day program as a springboard into a long term fitness lifestyle. It gives you a simple template you can repeat or build on once the 21 days are over.
The workouts are designed in circuit format. You will do a series of moves, rest, then repeat the circuit. Rest between circuits depends on your level:
- Level One: Beginner (90 seconds)
- Level Two: Intermediate (60 seconds)
- Level Three: Experienced (30 seconds)
You will find links to video demonstrations for each workout listed.
Equipment needed:
- Yourself
- Stopwatch or our app (to keep time)
This plan is designed to require no equipment. If you have access to a pull up bar, you can replace the Reverse Snow Angel and Superman Pull with Pull ups.
You will repeat this weekly structure for 3 weeks:
- Day 1: Legs and glutes
- Day 2: Back arms and abs
- Day 3: Triceps and obliques
- Day 4: Active recovery day
- Day 5: Arms and abs
- Day 6: Full body
- Day 7: Rest day
- If it feels too easy, add reps, add one more round, or reduce rest time.
- If it feels too hard, reduce reps, choose the easier variation, or keep Level One rest.
- Aim to improve one thing each week: reps, form quality, or shorter rest.
Before the workout you should do dynamic stretching, where you move your limbs through a full range of movement rather than holding them in an isometric contraction. After the workout, you should do some static stretching, where you hold the extended position for 5-10 seconds.
Here are 5 dynamic stretches that are tailored to prepare your body for the exercises to follow:
If you're following the plan in our app you can discard this section since you'll have a dedicated warmup section for each workout.
But if you're following this plan using this article, you can do your own warm up.
Or you could warm up for each workouts by going for a walk, jog or run.
Move at a moderate pace that will elevate your heart rate and elevate your core body temperature but not exhaust you.
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times.
Cool Down with Static Stretches - 3-5 min
You can follow the plan in our app:
- 15 Burpee
- 10 Push Up
- 15 Reverse Snow Angel
- 40 Mountain Climber
- 25 Leg Raise
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 40 Russian Twist
- 10 Push Up To Plank
- 15 Bench \ Chair Dip
- 30-sec Plank
- 40 Crunch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
- 30 Full Plank Shoulder Tap
- 25 Leg Raise
- 10 Knee Bicep Push Up (kneeling optional)
- 40 Russian Twist
- 45-sec Plank
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
If you choose to do an active recovery exercise today that is ok. Just know that for today it's not mandatory. Make sure you are recovered for tomorrow's workout
Day 1 – Legs & Glutes
- 20 Jump Lunge
- 20 Squat To Alternate Leg Kickback
- 20 Alternate Glute Kickback
- 20 Floor Bridge
- 10 Fire Hydrant (right side)
- 10 Fire Hydrant (left side)
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times Cool Down with Static Stretches 3-5 min
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Stretches 3-5 min
- 40 Russian Twist
- 10 Push Up To Plank
- 30s Side Plank (right side)
- 30s Side Plank (left side)
- 10 Bench \ Chair Dip
- 30 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times.
If you choose to do an active recovery exercise that is ok. Just know that for today it's not mandatory. Make sure you are recovered for tomorrow's workout.
Day 1 – Legs & Glutes
- 20 Jump Lunge
- 10 Alternate Side Lunge
- 10 Glute Kickback To Fire Hydrant (right side)
- 10 Glute Kickback To Fire Hydrant (left side)
- 10 Single Leg Glute Bridge (right side)
- 10 Single Leg Glute Bridge (left side)
- 10 Star Jump
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 40 Russian Twist
- 10 Push Up To Plank
- 10 Side Plank Pulse (right side)
- 10 Side Plank Pulse (left side)
- 10 Floor Tricep Dip
- 30 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
- 10 Pike Push Up
- 15 Toe Touch Crunch
- 10 Knee Bicep Push Up (kneeling optional)
- 20 Leg Pull In
- 20 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times
Congratulations you have completed this challenge!
You’ve been getting great results after completing this workout program 2-3 times, but now you wonder what you should do next?
Well, it’s time to go to the next level with this advanced calisthenics workout plan for men.
Or try this advanced calisthenics workout plan for women.
If you’re struggling to complete this 21 day calisthenics workout plan, don’t worry!
We have a great beginner calisthenics workout plan for women and a beginner calisthenics workout plan for men.
If you ’re able to follow this 21-day calisthenics workout, for the full three weeks, you will have achieved a great deal. Your aerobic and anaerobic fitness will sky rocket, your strength levels will increase and you’ll make major changes to the way your body looks and feels. You’ll also be instilling fitness as a part of daily habits, setting you up for a lifetime of health and wellness.
Frequently Asked Questions
A 21-day calisthenics workout plan is a structured exercise program designed to improve strength, endurance, and stability using bodyweight exercises over a period of 21 days. The plan gradually increases in intensity and is suitable for all fitness levels, allowing participants to build a consistent workout habit.
Yes, beginners can participate in a 21-day calisthenics workout plan. The program includes different levels of difficulty, allowing beginners to start with basic exercises and progress at their own pace. It focuses on safe and effective movements to build a strong fitness foundation.
For a calisthenics workout at home, you primarily need your body and a stopwatch or clock for timing exercises. Optional equipment like a pull-up bar can enhance the workout by providing additional exercise options, such as substituting pull-ups for reverse snow angels.
You can track your progress during the 21-day workout plan by noting improvements in strength, endurance, and body composition. Consider using the Gymaholic App to log workouts, set goals, and monitor your fitness journey effectively.
Calisthenics workouts offer numerous benefits, including improved full-body strength, flexibility, and cardiovascular health. They can also be performed anywhere without equipment, making them accessible and convenient for maintaining a consistent fitness routine.
Before starting a calisthenics workout, it's important to perform dynamic stretches to prepare your muscles and joints. Exercises like arm circles, walking high knees, and torso rotations can help increase blood flow and reduce the risk of injury.
After completing the 21-day plan, you can continue your fitness journey by using the plan as a template to create your own workout routine. Focus on gradually increasing intensity, trying new exercises, and setting new fitness goals to maintain progress and motivation.