# 21-Day Women's Summer Weight Loss Calisthenics Plan Ready to slim down, tone up, and feel your absolute best this summer? Whether your goal is to shed stubborn [love handles](https://www.gymaholic.co/articles/how-to-get-rid-of-love-handles), tighten your core, or simply move with more confidence, you can improve your physique in 21 days with a workout plan that actually works. You don’t need fancy equipment, gym memberships, and a lot of guesswork to achieve a summer-ready physique. This summer weight loss [calisthenics plan](https://www.gymaholic.co/articles/21-day-calisthenics-workout-to-kickstart-your-fitness-journey) is designed specifically for women who want to burn fat, build lean muscle, and boost energy, all in workouts that can be done anywhere - even barefoot on the beach or in your living room. ![woman](//cdn.gymaholic.co/articles/21-day-womens-summer-weight-loss-calisthenics-workout-plan/woman.jpg "woman") By the end of this weight loss calisthenics plan, you’ll have the strength, stamina, and body control to perform full-body calisthenics with ease. You'll feel leaner, more toned, and more confident in your skin. It’s perfect even for beginners who are trying to build a sustainable fitness routine. ## Why calisthenics for weight loss? [Calisthenics](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains) is a powerful tool for fat loss because it utilizes [compound movements](https://www.gymaholic.co/articles/compound-vs-isolation-exercises), meaning it trains the entire body simultaneously. Instead of isolating muscles as some gym machines do, calisthenics exercises like squats, push-ups, and burpees force your body to move as a unit. This burns more calories in less time and helps you maintain a higher heart rate, which is crucial for fat loss. You also build lean muscle, and that’s important because muscle helps your body burn more calories even at rest. What makes calisthenics especially great for women is that it's [low-impact](https://www.gymaholic.co/articles/low-impact-exercises-for-better-health-and-higher-gains), flexible, and can be done anywhere. You don’t need a gym or equipment, which removes a major barrier to staying consistent. And unlike steady-state cardio, which burns calories but can lead to muscle loss, calisthenics helps you tone your body while keeping your curves and strength. ## How does fat loss occur? Fat loss happens when your body uses more energy than it takes in. This is called a [calorie deficit](https://www.gymaholic.co/articles/why-is-calorie-deficit-important-for-weight-loss-success)—you’re burning more calories through movement and daily activity than you’re eating through food. When your body is in this state, it starts to use stored fat as fuel, which, over time, leads to fat loss. Scientifically, body fat serves as a form of stored energy. When you eat less than your body needs, it breaks down fat cells into molecules that your body can use for energy. The energy from those fat cells is used to power your muscles, brain, and organs—especially during exercise. But here’s what matters most: you don’t need extreme diets or endless cardio to [burn fat and keep on building muscle](https://www.gymaholic.co/articles/body-recomposition-art-of-losing-fat-and-building-muscle). The best results come from combining regular movement, strength-based workouts like calisthenics, enough protein to protect your muscles, and good sleep and hydration. When these parts work together, your body becomes more efficient at burning fat while maintaining strength and energy. ## Summer calisthenics plan overview: This 21-day summer calisthenics plan is built for women who want to lose fat, tone up, and feel confident—all with quick, equipment-free workouts. In this training plan, You'll alternate between lower-body, upper-body, core, and full-body circuits across the week to ensure balanced results without overtraining. The plan also includes active recovery days to maintain high energy and keep your body moving without burning out. ### Reminders * **Warm-Up (5–10 minutes):** Start every session with simple dynamic moves like jumping jacks, arm swings, or butt kicks to prepare your body and prevent injury. * **Rest Between Sets:** Give yourself 30–45 seconds between exercises and up to 1–2 minutes between rounds. Take extra rest if needed, especially on full-body burn days. * **Prioritize Form:** Doing fewer reps with proper form is better than rushing. Focus on control and full range of motion. * **Cool-Down (5–10 minutes):** Finish each workout with gentle stretching and light movement to help your muscles recover and reduce soreness. This program uses circuit-style training, where you complete a series of exercises back-to-back with minimal rest. One full loop through the set of exercises is called a round. You’ll complete 3 to 4 rounds per session, depending on your fitness level and available time. Each workout is designed to keep your heart rate high, which helps your body burn more calories and fat during and after the session. By moving from one exercise to another without long breaks, you stay in a fat-burning zone. The sequence of movements also allows certain muscle groups to take a short break while others are working. This will enable you to train harder without feeling completely exhausted, making each session both effective and manageable. It’s a smart way to target fat loss while still building strength and endurance. After one round, rest briefly and repeat. This method keeps your heart rate high, burns fat, and builds strength—all in under 45 minutes. ## Other practical tips ### Don’t neglect recovery Your body needs time to recover to burn fat and build lean muscle. Skipping rest days or pushing through soreness may feel productive, but it can actually slow progress and increase the risk of injury. [Rest days](https://www.gymaholic.co/articles/why-rest-is-important) are built into this 21-day plan for a reason. They help your muscles repair, reduce fatigue, and keep your metabolism running strong. Use them to stretch, walk, or simply recharge. ### Add minor calisthenics to your cardio days Cardio can help burn calories, but it doesn’t build the muscle needed for long-term fat loss. If you want to reshape your figure by losing more fat and maintaining a lean appearance, incorporating resistance exercises is a good approach. When you perform calisthenics workouts, even short ones, and incorporate them into your cardio sessions, you are essentially building your muscles, which means you’ll look stronger and leaner —not just smaller — in the long term. ### Eat more protein Many women believe that eating less will accelerate weight loss, but under-eating can actually slow down your metabolism. Protein is especially important because it helps repair muscles, keeps you full, and supports fat burning. Ensure you’re fueling your body with a balanced diet of whole foods, water, and protein-rich meals to support your training. ### Don’t compare your progress to others Your body, your pace, your journey. Comparing your progress to someone else’s can quickly kill your motivation. Everyone loses fat and gains strength at different rates. Focus on what you can control—your effort, consistency, and habits. The results will follow if you stay committed to the process. ## The 21-Day Women's Summer Weight Loss Calisthenics Plan ### Day 1: Leg Shaper & HIIT🔥

Block #1
Squat To Feet Jack	3 x 10 reps
Rest	40 seconds
Block #2
Double Leg Butt Kick	3 rounds x 40 seconds
Single Leg Glute Bridge (Left Side)	3 rounds x 30 seconds
Single Leg Glute Bridge (Right Side)	3 rounds x 30 seconds
Rest	45 seconds
Block #3
Kneeling Squat	3 x 10 reps
Rest	60 seconds
Block #4
Leg Kickback (Left Side)	2 rounds x 10 reps
Leg Kickback (Right Side)	2 rounds x 10 reps
Rest	40 seconds
Block #5
Ice Skater	3 rounds x 30 seconds
Air Bike	3 rounds x 30 seconds
Alternate Heel Touch	3 rounds x 30 seconds
Rest	30 seconds

You can find this plan in our app: {id:33180,className:Plan} ### Day 2: Full Body Session ⚡️

Block #1
Side Lunge With Floor Touch	3 rounds x 16 reps
Prisoner Squat	3 rounds x 15 reps
Rest	40 seconds
Block #2
Wall Squat Hold (Total reps)	3 rounds x 40 seconds
Glute Bridge Pullover	3 rounds x 40 seconds
Rest	40 seconds
Block #3
Superman	3 rounds x 45 seconds
Close Grip (Diamond) Push Up (Kneeling allowed)	3 rounds x 45 seconds
Rest	40 seconds
Block #4
Floor Tricep Dip	3 rounds x 45 seconds
Knee Push Up	3 rounds x 45 seconds
Rest	45 seconds

### Day 3: LISS Session 🤩

Cardio
Light Jogging (At your own pace)	1 rounds x 25 minutes
Rest	60 seconds

### Day 4: Fire Leg Session 💯

Block #1
Sissy Squat	3 rounds x 16 reps
Glute Bridge	3 rounds x 10 reps
Rest	35 seconds
Block #2
Reverse Cross Lunge (Curtsy) (Total Reps)	3 rounds x 14 reps
Alternate Glute Kickback (Total reps)	3 rounds x 16 reps
Rest	40 seconds
Block #3
Split Squat (Left Side)	3 rounds x 40 seconds
Split Squat (Right Side)	3 rounds x 40 seconds
Rest	35 seconds
Block #4
Wall Squat Hold	3 x 40 seconds
Rest	40 seconds

### Day 5: Upper Body Session 🧨

Block #1
Push Up (Kneeling allowed)	3 rounds x 40 seconds
Back Extension	3 rounds x 40 seconds
Rest	35 seconds
Block #2
T Push Up	3 rounds x 40 seconds
Superman Pull	3 rounds x 40 seconds
Rest	35 seconds
Block #3
Full Plank Shoulder Tap	3 x 40 seconds
Rest	35 seconds
Block #4
Plank Plus	3 rounds x 30 seconds
Feet Elevated Alternate Oblique To Crunch	3 rounds x 40 seconds
Rest	40 seconds
Finisher
Elbow To Knee Crunch	3 rounds x 30 seconds
Hollow Body Rock To Ab Air Bike	3 rounds x 30 seconds
Rest	30 seconds

![push-up](//cdn.gymaholic.co/articles/21-day-womens-summer-weight-loss-calisthenics-workout-plan/push-up.jpg "push-up") ### Day 6: Full Body Burner 💣

Block #1
Walking Lunge (Total reps)	3 x 16 reps
Rest	30 seconds
Block #2
Jump Squat Twist	3 rounds x 40 seconds
Calf Raise	3 rounds x 40 seconds
Rest	50 seconds
Block #3
Squat Lateral Walk Side To Side	2 x 14 reps
Rest	30 seconds
Block #4
Burpee	3 rounds x 40 seconds
Superman Hold To Lat Pull	3 rounds x 40 seconds
Rest	30 seconds
Block #5
Push Up To Plank (Kneeling allowed)	3 rounds x 40 seconds
Reverse Snow Angel To Superman	3 rounds x 40 seconds
Rest	30 seconds

### Day 7: Rest day Take a break, hydrate, and let your body recover. You can do some light stretching or yoga to keep your muscles loose. ### Day 8: Lower Body & HIIT 💥

Block #1
Alternate Reverse Lunge To Kickback (Total reps)	3 x 20 reps
Rest	60 seconds
Block #2
Kneeling Squat	2 rounds x 10 reps
Side Lunge With Floor Touch (Total Reps)	2 rounds x 12 reps
Rest	50 seconds
Block #3
Single Leg Lunge To Calf Raise	3 rounds x 10 reps
Single Leg Lunge To Calf Raise	3 rounds x 10 reps
Rest	60 seconds
Block #4
Side Sweep Glute Kickback (Left Side)	2 rounds x 10 reps
Side Sweep Glute Kickback (Right Side)	2 rounds x 10 reps
Rest	40 seconds
Finisher
Crunch	2 rounds x 40 seconds
High Knee To Opposite Arm	2 rounds x 30 seconds
Burpee Tuck Jump	2 rounds x 30 seconds
Rest	30 seconds

### Day 9: Full Body 👊

Block #1
Squat	3 rounds x 30 seconds
Side Lying Clam (Left Side)	3 rounds x 30 seconds
Side Lying Clam (Right Side)	3 rounds x 30 seconds
Rest	35 seconds
Block #2
Split Squat Isometric Hold (Left Side)	2 rounds x 30 seconds
Split Squat Isometric Hold (Right Side)	2 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
Floor Tricep Dip	3 rounds x 40 seconds
Knee Bicep Push Up	3 rounds x 40 seconds
Rest	35 seconds
Finisher
Mountain Climber	3 rounds x 40 seconds
Frog Sit Up	3 rounds x 40 seconds
Rest	30 seconds

### Day 10: Cardio Session ☄️

Cardio #1
Light Jogging (Warmup)	1 rounds x 10 minutes
Cardio #2
Running (At your own pace)	1 x 15 minutes
Rest	60 seconds

![shoes](//cdn.gymaholic.co/articles/21-day-womens-summer-weight-loss-calisthenics-workout-plan/shoes.jpg "shoes") ### Day 11: Leg Session 💣

Block #1
Squat Hold	3 x 40 seconds
Rest	60 seconds
Block #2
Lunge Heel Kick (Right Side)	3 rounds x 10 reps
Lunge Heel Kick (Left Side)	3 rounds x 10 reps
Rest	60 seconds
Block #3
Side Sweep Glute Kickback (Left Side)	3 rounds x 12 reps
Side Sweep Glute Kickback (Right Side)	3 rounds x 12 reps
Rest	60 seconds
Block #4
Alternate Side Lunge	3 x 12 reps
Rest	60 seconds
Block #5
Sumo Squat Calf Raise	3 x 40 seconds
Rest	40 seconds

### Day 12: Upper Body 🔥

Block #1
Supine Push Up	3 x 10 reps
Rest	35 seconds
Block #2
Reverse Snow Angel To Superman	3 x 40 seconds
Rest	35 seconds
Block #3
Bear Plank Fire Feet	3 rounds x 40 seconds
Push Up To Plank (Kneeling allowed)	3 rounds x 40 seconds
Rest	35 seconds
Block #4
Side Plank Crunch (Left Side)	3 rounds x 10 reps
Side Plank Crunch (Right Side)	3 rounds x 10 reps
Rest	40 seconds
Finisher
Mountain Climber To Lateral Jump To Ski Abs	3 rounds x 40 seconds
Russian Twist	3 rounds x 30 seconds
Rest	30 seconds

### Day 13: Full Body Session 🫵

Block #1
Squat To Alternate Leg Kickback	1 x 14 reps
Rest	60 seconds
Squat To Alternate Leg Kickback	1 x 14 reps
Rest	60 seconds
Squat To Alternate Leg Kickback	1 x 14 reps
Rest	60 seconds
Block #2
Wall Squat Hold	3 rounds x 40 seconds
Reverse Snow Angel	3 rounds x 40 seconds
Rest	40 seconds
Block #3
Burpee Tuck Jump	3 rounds x 45 seconds
Alternate Lateral Superman	3 rounds x 45 seconds
Rest	40 seconds
Block #4
Push Up Plus	3 rounds x 40 seconds
Feet Jack	3 rounds x 40 seconds
Rest	60 seconds
Block #5
Full Plank Shoulder Tap (Kneeling allowed)	2 x 40 seconds
Rest	45 seconds
Full Plank Shoulder Tap	1 x 40 seconds
Rest	45 seconds

### Day 14: Rest day Take a break, hydrate, and let your body recover. ### Day 15: Fire Leg & HIIT ⚡️

Block #1
Tall Kneeling To Lunge	3 rounds x 40 seconds
Glute Bridge	3 rounds x 40 seconds
Jump Squat	3 rounds x 40 seconds
Rest	50 seconds
Block #2
Jump Lunge (Total Reps)	3 rounds x 12 reps
Glute Kickback To Side Leg Lateral (Total reps)	3 rounds x 16 reps
Rest	60 seconds
Block #3
Side Lying Clam (Left Side)	3 rounds x 40 seconds
Side Lying Clam (Right Side)	3 rounds x 40 seconds
Rest	45 seconds
Block #4
Squat Lateral Walk Side To Side (Total reps)	3 x 12 reps
Rest	40 seconds
Finisher
Bottoms Up	2 rounds x 30 seconds
Plank Plus	2 rounds x 30 seconds
Rest	30 seconds

![bulgarian](//cdn.gymaholic.co/articles/21-day-womens-summer-weight-loss-calisthenics-workout-plan/bulgarian.jpg "bulgarian") ### Day 16: Full Body 💣

Block #1
Sissy Squat	3 rounds x 40 seconds
Kneeling Squat	3 rounds x 30 seconds
Rest	35 seconds
Block #2
Leg Kickback (Left Side)	3 rounds x 30 seconds
Glute Kickback (Right Side)	3 rounds x 30 seconds
Rest	35 seconds
Block #3
Lying Lat Pulldown To Shrug	3 x 40 seconds
Rest	35 seconds
Block #4
Pike Push Up	3 x 40 seconds
Rest	35 seconds
Finisher
Oblique Leg Pull In	3 rounds x 40 seconds
Plank	3 rounds x 30 seconds
Overhead Crunch	3 rounds x 30 seconds
Rest	30 seconds

### Day 17: Cardio Sesh 🚀

Cardio
Light Jogging	1 rounds x 25 minutes
Rest	60 seconds

### Day 18: Leg Power Session 💯

Block #1
Walking Lunge (Total reps)	3 x 20 reps
Rest	40 seconds
Block #2
Freehand Jump Squat	3 x 40 seconds
Rest	60 seconds
Block #3
Split Squat	3 rounds x 12 reps
Split Squat	3 rounds x 12 reps
Rest	45 seconds
Block #4
Side Lunge With Floor Touch	3 rounds x 50 seconds
Alternate Single Leg Glute Bridge Lateral	3 rounds x 40 seconds
Rest	45 seconds

### Day 19: Upper Body Power 🤩

Block #1
Clock Push Up	3 x 30 seconds
Rest	40 seconds
Block #2
Alternate Superman	3 rounds x 40 seconds
Close Grip (Diamond) Push Up (Kneeling allowed)	3 rounds x 40 seconds
Rest	40 seconds
Block #3
Knee Bicep Push Up	3 rounds x 30 seconds
Floor Tricep Dip	3 rounds x 30 seconds
Rest	35 seconds
Block #4
Plank To Full Plank To Shoulder Tap	3 x 40 seconds
Rest	40 seconds
Finisher
Hollow Body Rock To Ab Air Bike	3 rounds x 30 seconds
Feet Elevated Alternate Oblique To Crunch	3 rounds x 30 seconds
Rest	30 seconds

### Day 20: Full Body 💥

Block #1
Single Leg Lunge To Calf Raise (Left Side)	3 rounds x 30 seconds
Single Leg Lunge To Calf Raise (Right Side)	3 rounds x 30 seconds
Rest	35 seconds
Block #2
Side Lunge With Floor Touch	3 rounds x 30 seconds
Single Leg Glute Bridge (Left Side)	3 rounds x 30 seconds
Single Leg Glute Bridge (Right Side)	3 rounds x 30 seconds
Rest	35 seconds
Block #3
Staggered Push Up (Kneeling allowed)	3 rounds x 40 seconds
Superman	3 rounds x 40 seconds
Rest	35 seconds
Block #4
Supine Push Up	3 rounds x 40 seconds
Superman Hold To Lat Pull	3 rounds x 40 seconds
Rest	35 seconds
Finisher
Bent Knee Hip Raise	3 rounds x 40 seconds
Lying Floor Leg Raise	3 rounds x 40 seconds
Rest	30 seconds

![single-leg](//cdn.gymaholic.co/articles/21-day-womens-summer-weight-loss-calisthenics-workout-plan/single-leg.jpg "single-leg") ### Day 21: Rest day Rest days are crucial for recovery and muscle growth. ## What if I want a summer weight loss gym plan for women? You can find a summer weight loss gym plan here: {id:29888,className:Plan} ## Bottom line When you commit to moving your body daily, fueling it well, and treating it with respect, the physical results become just one part of the bigger win. Calisthenics reminds you that your body is capable, even without machines or a perfect environment. You don’t need permission to start, and you don’t need perfection to make progress. Fat loss is achievable in 21 days through body movements. But the real impact of this plan is to help you build a life where showing up for yourself becomes your default setting. Give yourself the space to evolve, and trust that the version of you you’re working toward is already in motion.