21-Day Men’s Fat Loss Calisthenics Plan With Resistance Bands
Imagine transforming your body in just three weeks using only your body weight and resistance bands! This 21-day plan is crafted to help you shed fat effectively, build muscle, and boost your strength through calisthenics. Get ready to learn how diet, nutrition, and hydration play crucial roles in your journey.
The 21-day men’s fat loss calisthenics plan with resistance bands is designed to be accessible for men of all fitness levels. This plan incorporates the use of resistance bands alongside bodyweight exercises to provide a comprehensive workout regime that targets fat loss while enhancing muscle strength and endurance. By focusing on calisthenics, you’ll engage multiple muscle groups, improving functional strength and flexibility, which are often emphasized in fitness disciplines like yoga and pilates.
This holistic approach integrates key elements of fitness, such as strength training, cardiovascular endurance, and core stability, to ensure a well-rounded workout experience. Throughout this plan, you will not only burn calories but also build lean muscle, which aids in boosting your metabolism.
- Fat Loss: The combination of high-intensity calisthenics and resistance bands maximizes calorie burn, aiding in effective fat loss.
- Muscle Building: Resistance bands provide the tension needed to stimulate muscle growth, complemented by bodyweight exercises to enhance muscle definition.
- Convenience: No need for a gym membership. Workouts can be done anywhere, making it easier to stay consistent.
- Improved Mobility: The inclusion of exercises that enhance flexibility and core strength aids in better movement patterns, reducing injury risk.
- Enhanced Cardiovascular Health: The dynamic nature of this plan incorporates cardiovascular elements, improving heart health and endurance.
- Start Slowly: If you are new to calisthenics or resistance training, begin with basic exercises and gradually increase intensity.
- Focus on Form: Proper form is crucial to prevent injuries and ensure you are effectively working the targeted muscles. Consider watching tutorials or seeking guidance from a certified trainer.
- Stay Hydrated: Hydration is key for optimal performance and recovery. Drink plenty of water before, during, and after your workouts.
- Incorporate Nutrition: Pair your workouts with a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your body and support muscle recovery. Check out our nutrition tips for more guidance.
- Track Your Progress: Keep a workout journal or use a fitness app to track your workouts, nutrition, and hydration. This will help to keep you motivated and accountable.
- Listen to Your Body: Avoid pushing through pain. If you experience discomfort beyond typical muscle soreness, it might be time to rest or adjust your technique.
- Warm-Up and Cool Down: Spend 5-10 minutes warming up before and cooling down after each session to prepare your muscles and aid recovery. Consider incorporating exercises like Jumping Jacks and Planks to activate your muscles.
- Use Quality Equipment: Ensure your resistance bands are of high quality to prevent snapping. Check them regularly for wear and tear.
Day 1: Upper Body & HIIT 🫵
| Block #1 | |
| Resistance Band Air Chest Dip | 3 rounds x 40 seconds |
| Resistance Band Superman | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Resistance Band Neutral Grip Floor Chest Press | 3 rounds x 40 seconds |
| Resistance Band Kneeling Hyperextension | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Plank T Rotation | 3 rounds x 40 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Plank To Full Plank | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Plank To Alternate Oblique Crunch | 3 rounds x 30 seconds |
| Crunch To Crab Toe Touch | 3 rounds x 30 seconds |
| Rest | 40 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Resistance Band Standing Lat Pulldown | 3 rounds x 40 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Mini Resistance Band Squat Pulse | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Mini Resistance Band Jumping Jack Squat | 3 rounds x 40 seconds |
| Resistance Band Low Chest Fly (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Plank Plus | 3 rounds x 40 seconds |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| High Knee Cross Toe Touch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Flutter Kick | 2 rounds x 40 seconds |
| Alternate Elbow To Knee Plank | 2 rounds x 40 seconds |
| Rest | 30 seconds |
| Cardio | |
| Light Jogging | 1 rounds x 25 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Resistance Band Floor Chest Fly | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Knee Plyo Push Up | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Resistance Band Reverse Fly | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Resistance Band Seated French Press | 3 rounds x 30 seconds |
| Plank To Full Plank | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Finisher | |
| Bent Knee Hip Raise | 3 rounds x 30 seconds |
| Rest | 10 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #1 | |
| Mini Resistance Band Sumo Squat (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Mini Resistance Band Ice Skater | 3 rounds x 40 seconds |
| Resistance Band Kneeling Squat | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Single Leg Jump Lunge | 3 rounds x 12 reps |
| Single Leg Jump Lunge | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Sumo Squat Calf Raise | 3 rounds x 50 seconds |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #1 | |
| Mini Resistance Band Sumo Squat | 3 rounds x 40 seconds |
| Lying Resistance Band Hamstring Curls | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Wall Squat Hold | 3 rounds x 30 seconds |
| Resistance Band Split Squat (Left Side) | 3 rounds x 30 seconds |
| Resistance Band Split Squat (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Hand Release Push Up | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Bear Plank Shoulder Tap | 3 rounds x 40 seconds |
| Superman Hold To Lat Pull | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Frog Sit Up | 3 rounds x 40 seconds |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days are essential for muscle recovery and help prevent overuse injuries, allowing for improved performance in future workouts. Additionally, they provide a mental break, reducing stress and enhancing overall well-being.
| Block #1 | |
| Kneeling Resistance Band Bent Over Row | 3 rounds x 40 seconds |
| Resistance Band Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Kneeling 3D Band Pull Apart | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Resistance Band Chest Fly | 3 rounds x 40 seconds |
| Superman Pull | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Mini Resistance Band Clock Cross Jump Squat | 3 rounds x 40 seconds |
| Side Plank Pulse (Left Side) | 3 rounds x 40 seconds |
| Side Plank Pulse (Right Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Mini Resistance Band Reverse Squat | 3 rounds x 40 seconds |
| Resistance Band Lying Leg Curl | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Mini Resistance Band Side Squat Walk | 3 rounds x 30 seconds |
| Glute Bridge | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Resistance Band Floor Chest Fly | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Plank Plus | 3 rounds x 40 seconds |
| Resistance Band Superman | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Leg Pull In | 3 rounds x 40 seconds |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Cardio | |
| Running | 2 rounds x 15 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Resistance Band Neutral Grip Floor Chest Press | 3 rounds x 40 seconds |
| Resistance Band Kneeling Hyperextension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Resistance Band Cross Over | 3 rounds x 40 seconds |
| Resistance Band Hyperextension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Bear Plank Shoulder Tap | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Plank To Full Plank | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Finisher | |
| Bird Dog | 3 rounds x 30 seconds |
| Leg Pull In | 3 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #1 | |
| Resistance Band Squat | 3 x 10 reps |
| Rest | 40 seconds |
| Block #2 | |
| Mini Resistance Band Ice Skater | 3 rounds x 40 seconds |
| Lying Resistance Band Hamstring Curls | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Single Leg Jump Lunge | 3 rounds x 12 reps |
| Single Leg Jump Lunge | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Sumo Squat Calf Raise | 3 rounds x 50 seconds |
| Glute Bridge Hold | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #1 | |
| Kneeling Resistance Band Bent Over Row | 3 rounds x 40 seconds |
| Resistance Band Air Chest Dip (Kneeling allowed) | 3 rounds x 40 seconds |
| Mini Resistance Band Sumo Squat | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Mini Resistance Band Jumping Jack Squat | 3 rounds x 40 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Superman | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Resistance Band Shoulder Press | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Ice Skater | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Leg Pull In To Ab Rotation | 2 rounds x 40 seconds |
| Alternate Elbow To Knee Plank | 2 rounds x 40 seconds |
| Rest | 30 seconds |
Incorporating rest days into your routine can boost energy levels and motivation, ensuring you stay committed to your fitness journey. They also allow your body to replenish glycogen stores, enhancing endurance and stamina.
| Block #1 | |
| Mini Resistance Band Squat Box Jump | 3 rounds x 40 seconds |
| Freehand Squat To Lateral Walk | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Mini Resistance Band Clock Cross Jump Squat | 3 rounds x 40 seconds |
| Plank To Full Plank | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Mini Resistance Band Forward Backward Jump Squat to Glute Step Back | 3 rounds x 40 seconds |
| Plank Jack | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #4 | |
| Sprawl Frog Kick | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Finisher | |
| Burpee | 3 rounds x 40 seconds |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Lying Resistance Band Hamstring Curls | 3 rounds x 40 seconds |
| Mini Resistance Band Single Leg Deadlift (Left Side) | 3 rounds x 40 seconds |
| Mini Resistance Band Single Leg Deadlift (Right Side) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Knee Plyo Push Up | 3 rounds x 40 seconds |
| Resistance Band Superman | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Kneeling Resistance Band Lateral Raise | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Squat To Alternate Oblique Crunch | 3 rounds x 30 seconds |
| Jumping Jack | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Finisher | |
| Crunch | 3 rounds x 30 seconds |
| Suitcase Crunch To Russian Twist | 3 rounds x 30 seconds |
| Rest | 20 seconds |
| Cardio #1 | |
| Light Jogging | 1 rounds x 10 minutes |
| Cardio #2 | |
| Running | 1 x 15 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Resistance Band Floor Chest Fly | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Resistance Band Standing Lat Pulldown | 3 rounds x 40 seconds |
| Bird Dog Full Plank | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Lying Lat Pulldown To Shrug | 3 rounds x 40 seconds |
| Knee Bicep Push Up | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Mini Resistance Band Ice Skater | 3 rounds x 40 seconds |
| Oblique Leg Pull In | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Mountain Climber (Total reps) | 3 x 16 reps |
| Rest | 35 seconds |
| Block #1 | |
| Mini Resistance Band Sumo Squat (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Lying Resistance Band Hamstring Curls | 3 rounds x 40 seconds |
| Wall Squat Hold | 3 rounds x 30 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Resistance Band Lateral Walk | 3 x 20 reps |
| Rest | 60 seconds |
| Finisher | |
| Ab Pendulum | 3 rounds x 30 seconds |
| Toe Touch Crunch | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #1 | |
| Resistance Band Low Chest Fly | 3 rounds x 40 seconds |
| Resistance Band Hyperextension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Mini Resistance Band Squat Box Jump | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Resistance Band Seated Upright Row | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Mini Resistance Band Squat To Side Lunge (Total Reps) | 3 x 16 reps |
| Rest | 60 seconds |
| Finisher | |
| Bottoms Up | 3 rounds x 30 seconds |
| Alternate Heel Touch | 3 rounds x 30 seconds |
| Rest | 20 seconds |
Rest days facilitate hormonal balance and immune system strengthening, contributing to better overall health. They also provide a mental break, fostering creativity and problem-solving skills that can translate into improved workout strategies.
Upon completing this 21-day plan, consider advancing to more challenging routines or integrating other fitness elements such as crossfit for increased intensity.
Additionally, reassess your goals and adjust your diet and nutrition plan to align with your new fitness level.
Don’t hesitate our intermediate calisthenics workout program.
If you have access to a gym, you can further enhance your results by incorporating gym equipment into your routine.
This gym workout plan for men will help you build muscle and strength effectively.
This 21-day plan combines the power of calisthenics and resistance bands to enhance fat loss and muscle growth. By focusing on proper form, hydration, and nutrition, you’ll not only transform your body but also boost your overall fitness. Embrace the journey and get ready to achieve your goals!