# Beginner Calisthenics Workout Plan for Women: No Equipment Needed You’re ready to build strength, improve your health, and work toward a sculpted physique—whether that means toned abs, a strong back, or an overall lean, athletic look. But the big question is: where do you begin? What if you could transform your fitness with just four days a week? A 4-day calisthenics routine, tailored for beginners and women transitioning from traditional workouts to calisthenics, strikes the perfect balance between efficiency and effectiveness. This well-rounded [schedule](https://www.gymaholic.co/articles/why-it-is-important-to-create-an-exercise-schedule) emphasizes core movements to improve overall fitness, target key muscle groups, and build strength, all while setting the stage for more advanced calisthenics techniques. ![woman](//cdn.gymaholic.co/articles/4-day-beginner-calisthenics-plan-for-women-bodyweight-routine/woman-new.jpg "woman") By the end of this training plan, you’ll develop the strength, endurance, and flexibility needed for functional exercises and more challenging routines. It’s the ideal starting point for women looking to maximize their time and create a sustainable, empowering fitness routine. ## Women’s beginner calisthenics routine overview: This 4-day beginner [calisthenics](https://www.gymaholic.co/articles/9-reasons-why-you-should-add-calisthenics-to-your-workouts) program is designed specifically for women to build strength, improve mobility, and establish a solid foundation for your fitness journey. By focusing on [bodyweight exercises](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains), this program boosts overall fitness without requiring heavy equipment, making it both accessible and convenient. Whether you’re new to fitness or transitioning to a [calisthenics routine](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains), this plan targets key muscle groups daily, promoting balanced development while allowing adequate recovery time. Over four days, you’ll work through core movements designed to enhance strength, coordination, and flexibility. With a structure that fits seamlessly into your weekly schedule, this program helps you build sustainable fitness habits while staying energized and avoiding burnout. ### Reminders Before starting your workout, take 5-10 minutes to warm up and prepare your body for the session. Dynamic movements like jumping jacks, arm swings, or light jogging can raise your heart rate and body temperature, reducing the risk of injury and helping your muscles adapt to the activity. During the workout, pace yourself with 30-40 seconds of rest between sets to allow your muscles to recover and avoid overfatigue. Prioritize proper form in every movement—quality over quantity is key. After your session, dedicate 5-10 minutes to a cool-down routine that includes [low-intensity cardio](https://www.gymaholic.co/articles/liss-vs-hiit-cardio-for-fat-loss) and gentle stretching. This helps your body transition to a resting state, [reduce soreness](https://www.gymaholic.co/articles/4-quick-fixes-muscle-soreness), and improve flexibility. Most of the exercises are structured as circuit training. Exercises are performed in sequence with minimal rest, creating a high-intensity workout that challenges both strength and cardiovascular endurance. Each sequence is called a "round," and a typical circuit consists of several rounds of the same exercises. For example, a round might include squats, push-ups, burpees, and planks performed consecutively, followed by a brief rest before repeating the sequence. This design keeps your heart rate elevated while allowing specific muscle groups to recover as you move to the next exercise, making your training efficient and targeting multiple fitness aspects in one session. ### Day 1: Leg shaper & HIIT

Block #1
Alternate reverse lunge to kickback - Set 1	20 reps
Rest	40 seconds
Alternate reverse lunge to kickback - Set 2	20 reps
Rest	40 seconds
Alternate reverse lunge to kickback - Set 3	20 reps
Rest	40 seconds
Block #2
2 x Jump Squat To Reverse Lunge Crossover	40 seconds x 3 rounds
Frog Glute Bridge Hold	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Single Leg Lunge To Calf Raise	12 reps each side x 3 rounds
Rest	45 seconds
Block #4
Glute Kickback	10 reps each side x 2 rounds
Rest	40 seconds
Block #5
Jumping Jack	30 seconds x 2 rounds
Leg Pull In	30 seconds x 2 rounds
Rest	20 seconds

### Day 2: Upper body session

Block #1
Push Up (kneeling allowed)	40 seconds x 3 rounds
Superman Pull	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Push Up To Plank Walkout	40 seconds x 3 rounds
Alternate Superman	40 seconds x 3 rounds
Rest	40 seconds
Block #3
Plank T Rotation - Set 1	40 seconds
Rest	35 seconds
Plank T Rotation - Set 2	40 seconds
Rest	35 seconds
Block #4
Full Plank Shoulder Tap	30 seconds x 3 rounds
Feet Elevated Alternate Oblique To Crunch	40 seconds x 3 rounds
Rest	40 seconds

You can follow the plan in our app: {id:31280,className:Plan} ### Day 3: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 4: Leg burner

Block #1
Sumo Squat Calf Raise	40 seconds x 3 rounds
Glute Bridge With Abduction	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Side Leg Lateral Raise (Fire Hydrant) - Left side	10 reps x 3 rounds
Side Leg Lateral Raise (Fire Hydrant) - Right side	10 reps x 3 rounds
Rest	35 seconds
Block #3
Side Lying Clam - Left side	12 reps x 3 rounds
Side Lying Clam - Right side	12 reps x 3 rounds
Rest	40 seconds
Block #4
Glute Bridge On Heels (Hamstring Focus)	40 seconds x 3 rounds
Tall Kneeling To Lunge	40 seconds reps x 3 rounds
Rest	35 seconds

### Day 5: Upper Body & HIIT

Block #1
Reverse Snow Angel	40 seconds x 3 rounds
Hollow Body Rock To Ab Air Bike	40 seconds x 3 rounds
Plank To Full Plank	40 seconds x 3 rounds
Rest	30 seconds
Block #2
Ice Skater	30 seconds x 3 rounds
Push Up To Plank (kneeling allowed)	30 seconds x 3 rounds
Rest	30 seconds
Block #3
Jumping Jack	30 seconds x 3 rounds
Plank Walk Side To Side	30 seconds x 3 rounds
Feet Up Crunch	30 seconds x 3 rounds
Rest	30 seconds
Block #4
Alternate Superman To Superman	30 seconds x 3 rounds
High Knee Run Pause	30 seconds x 3 rounds
Rest	30s seconds

### Day 6: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 7: Rest Day Take a break ### Day 8: Lower body & HIIT

Block #1
Alternate Side Lunge - Set 1	20 reps
Rest	40 seconds
Alternate Side Lunge - Set 2	20 reps
Rest	40 seconds
Alternate Side Lunge - Set 3	20 reps
Rest	40 seconds
Block #2
Sumo Squat Calf Raise	40 seconds x 3 rounds
Squat To Hip Abduction	40 seconds x 3 rounds
Rest	40 seconds
Block #3
Split Squat Isometric Hold (Right side)	30 seconds x 3 rounds
Split Squat Isometric Hold (Left side)	30 seconds x 3 rounds
Rest	45 seconds
Block #4
Prisoner Squat To Cross Crunch	30 seconds x 2 rounds
Frog Glute Bridge Hold	30 seconds x 2 rounds
Rest	40 seconds

### Day 9: Upper Body

Block #1
Glute Bridge Hold Pullover - Set 1	40 seconds
Rest	35 seconds
Glute Bridge Hold Pullover - Set 2	40 seconds
Rest	35 seconds
Glute Bridge Hold Pullover - Set 3	50 seconds
Rest	40 seconds
Block #2
Reverse Snow Angel - Set 1	40 seconds
Rest	35 seconds
Reverse Snow Angel - Set 2	40 seconds
Rest	35 seconds
Reverse Snow Angel - Set 3	50 seconds
Rest	45 seconds
Block #3
Superman Hold To Lat Pull	45 seconds x 3 rounds
Push Up To Plank (kneeling allowed)	40 seconds x 3 rounds
Rest	35 seconds
Block #4
Side Plank Crunch (right side)	10 reps x 3 rounds
Side Plank Crunch (left side)	10 reps x 3 rounds
Rest	40 seconds
Finisher
Mountain Climber To Lateral Jump To Ski Abs	40 seconds x 3 rounds
Russian Twist	30 seconds x 3 rounds
Rest	30 seconds

### Day 10: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 11: Leg Burner

Block #1
Elevated Glute Bridge	40 seconds x 3 rounds
Alternate Glute Kickback Side Sweep	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Lying Hip Abduction (left side)	40 seconds x 3 rounds
Lying Hip Abduction (right side)	40 seconds x 3 rounds
Rest	35 seconds
Block #3
Single Leg Glute Bridge (left side)	12 reps x 3 rounds
Single Leg Glute Bridge (right side)	12 reps x 3 rounds
Rest	40 seconds
Block #4
Wall Squat Hold	40 seconds x 3 rounds
Lying Reverse Leg Raise	40 seconds x 3 rounds
Rest	35 seconds

### Day 12: Upper Body & HIIT Challenge

Block #1
Superman Hold To Lat Pull	30 seconds x 3 rounds
Mountain Climber	30 seconds x 3 rounds
Rest	30 seconds
Block #2
Knee Push Up Release	30 seconds x 3 rounds
Walking Ski Abs	30 seconds x 3 rounds
Rest	20 seconds
Block #3
Reverse Snow Angel To Superman	30 seconds x 3 rounds
Crunch To Leg Pull In	30 seconds x 3 rounds
Suitcase Crunch To Russian Twist	30 seconds x 3 rounds
Rest	30 seconds
Block #4
Side Plank Crunch (left side)	10 reps x 3 rounds
Side Plank Crunch (right side)	10 reps x 3 rounds
Vertical Mountain Climber	30 seconds x 3 rounds
Jumping Jack To Overhead Squat	30 seconds x 3 rounds
Rest	30 seconds

### Day 13: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 14: Rest Day Take a break ### Day 15: Leg Burner & HIIT

Block #1
Reverse Cross Lunge (Curtsy) - Set 1	20 reps
Rest	40 seconds
Reverse Cross Lunge (Curtsy) - Set 2	20 reps
Rest	40 seconds
Reverse Cross Lunge (Curtsy) - Set 3	20 reps
Rest	40 seconds
Block #2
Alternate Single Leg Jump	40 seconds x 3 rounds
Calf Raise	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Squat Lateral Walk Side To Side - Set 1	20 reps
Rest	1 minute
Squat Lateral Walk Side To Side - Set 2	20 reps
Rest	1 minute
Squat Lateral Walk Side To Side - Set 3	20 reps
Rest	1 minute
Block #4
Prisoner Squat Pulse	30 seconds x 2 rounds
Glute Bridge Hold	30 seconds x 2 rounds
Rest	40 seconds
Finisher
Alternate Oblique Crunch	30 seconds x 3 rounds
Jumping Jack to Alternate Cross Toe Touch	30 seconds x 3 rounds
Jump Squat Twist	30 seconds x 3 rounds
Rest	30 seconds

![core](//cdn.gymaholic.co/articles/4-day-beginner-calisthenics-plan-for-women-bodyweight-routine/core.jpg "core") ### Day 16: Upper Body Power

Block #1
Knee Push Up Release - Set 1	30 seconds
Rest	40 seconds
Knee Push Up Release - Set 2	40 seconds
Rest	45 seconds
Knee Push Up Release - Set 3	40 seconds
Rest	50 seconds
Block #2
Back Extension	40 seconds x 3 rounds
Push Up To Plank (kneeling allowed)	40 seconds x 3 rounds
Rest	40 seconds
Block #3
Alternate Lateral Superman	30 seconds x 3 rounds
Floor Tricep Dip	30 seconds x 3 rounds
Rest	35 seconds
Block #4
Bear Plank Shoulder Tap	30 seconds x 3 rounds
Alternate Straight Leg Lowering	30 seconds x 3 rounds
Rest	40 seconds
Finisher
Jackknife Sit Up	30 seconds x 3 rounds
Plank Hip Roll	30 seconds x 3 rounds
Rest	30 seconds

### Day 17: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 18: Leg Power Session

Block #1
Walking Lunge - Set 1	20 reps
Rest	40 seconds
Walking Lunge - Set 2	20 reps
Rest	40 seconds
Walking Lunge - Set 3	20 reps
Rest	40 seconds
Block #2
Jump Squat	40 seconds x 3 rounds
Elevated Glute Bridge	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Reverse Cross Lunge (Curtsy) (right side)	12 reps x 3 rounds
Reverse Cross Lunge (Curtsy) (left side)	12 reps x 3 rounds
Rest	45 seconds
Block #4
Side Lunge With Floor Touch	50 seconds x 3 rounds
Alternate Single Leg Glute Bridge Lateral	40 seconds x 3 rounds
Rest	45 seconds

### Day 19: Leg Shaper and HIIT

Block #1
Bench Superman	30 seconds x 3 rounds
Mountain Climber	30 seconds x 3 rounds
Alternate Jump Lunge to Torso Rotation	30 seconds x 3 rounds
Rest	30 seconds
Block #2
Push Up	30 seconds x 3 rounds
Walking Ski Abs	30 seconds x 3 rounds
Jumping Jack Squat	30 seconds x 3 rounds
Alternate Feet Up Oblique Crunch	30 seconds x 3 rounds
Rest	30 seconds
Block #3
Jump Squat	40 seconds x 3 rounds
Crunch To Leg Pull In	40 seconds x 3 rounds
Suitcase Crunch To Russian Twist	30 seconds x 3 rounds
Ice Skater To Kickback	30 seconds x 3 rounds
Rest	30 seconds

### Day 20: Rest Day Take this day to rest and recover. You can perform some light stretching or go for a walk to keep your body moving. Remember, rest is crucial for muscle recovery and growth. ### Day 21: Rest Day Take a break ### Day 22: Fire Leg & HIIT

Block #1
Alternate Lunge To Front Leg Raise	40 seconds x 3 rounds
Alternate Single Leg Glute Bridge	40 seconds x 3 rounds
Rest	35 seconds
Block #2
Freehand Squat To Lateral Walk	12 reps x 3 rounds
Glute Kickback To Side Leg Lateral	16 reps x 3 rounds
Rest	40 seconds
Block #3
Squat To Hip Abduction	40 seconds x 3 rounds
Frog Glute Bridge Hold	40 seconds x 3 rounds
Rest	35 seconds
Block #4
Squat To Alternate Oblique Crunch - Set 1	12 reps
Rest	40 seconds
Squat To Alternate Oblique Crunch - Set 2	12 reps
Rest	40 seconds
Finisher
Overhead Crunch	30 seconds x 3 rounds
Plank Lateral Jump	30 seconds x 3 rounds
Reverse Burpee	30 seconds x 3 rounds
Rest	30 seconds

### Day 23: Upper Body Power

Block #1
Push Up To Plank Walkout (kneeling allowed) - Set 1	30 seconds
Rest	40 seconds
Push Up To Plank Walkout (kneeling allowed) - Set 2	40 seconds
Rest	45 seconds
Push Up To Plank Walkout (kneeling allowed) - Set 3	40 seconds
Rest	50 seconds
Block #2
Bench Superman	40 seconds x 3 rounds
Hand Release Push Up	40 seconds x 3 rounds
Rest	40 seconds
Block #3
Alternate Superman To Superman	30 seconds x 3 rounds
Floor Tricep Dip	30 seconds x 3 rounds
Rest	35 seconds
Block #4
Bird Dog Full Plank - Set 1	40 seconds
Rest	40 seconds
Bird Dog Full Plank - Set 2	40 seconds
Rest	40 seconds
Bird Dog Full Plank - Set 3	40 seconds
Rest	40 seconds
Finisher
Hollow Body Rock To Ab Air Bike	30 seconds x 3 rounds
Feet Elevated Alternate Oblique To Crunch	30 seconds x 3 rounds
Rest	30 seconds

If you’re struggling with this plan, we suggest you try this one instead: {id:31707,className:Plan} ### Day 24: Rest Day Remember, rest is crucial for muscle recovery and growth. ### Day 25: Glute Session

Block #1
Frog Glute Bridge	40 seconds x 3 rounds
Alternate Glute Kickback	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Single Leg Box Glute Bridge (left side)	10 reps x 3 rounds
Single Leg Box Glute Bridge (right side)	10 reps x 3 rounds
Rest	35 seconds
Block #3
Single Leg Glute Bridge (left side)	12 reps x 3 rounds
Single Leg Glute Bridge (right side)	12 reps x 3 rounds
Rest	40 seconds
Block #4
Side Leg Lateral Raise (Fire Hydrant) (left side)	10 reps x 3 rounds
Side Leg Lateral Raise (Fire Hydrant) (right side)	10 reps x 3 rounds
Rest	35 seconds

### Day 26: Upper Body & HIIT

Block #1
Burpee	30 seconds x 3 rounds
Full Plank Jump	30 seconds x 3 rounds
Rest	30 seconds
Block #2
Plank Jack	30 seconds x 3 rounds
Jump Lunge	30 seconds x 3 rounds
Rest	30 seconds
Block #3
Alternate Single Leg Toe Touch To Calf Raise	30 seconds x 3 rounds
Jump Squat Twist	30 seconds x 3 rounds
Rest	30 seconds
Block #4
Mountain Climber To Lateral Jump To Ski Abs	30 seconds x 3 rounds
Alternate Oblique Crunch	30 seconds x 3 rounds
Rest	25 seconds
Finisher
Side Plank Pulse (left side)	30 seconds x 3 rounds
Side Plank Pulse (right side)	30 seconds x 3 rounds
Rest	25 seconds

## Other Practical Tips ### Take It Outdoors Calisthenics is incredibly versatile, making it perfect for the outdoors. Whether it’s a local park, your backyard, a beach, or even a forest trail, the outdoors offers endless possibilities to create a functional and inspiring workout space. Exercising outside not only enhances your physical health but also boosts your mental well-being. Spending time in fresh air and natural sunlight can improve your mood, increase energy, and reduce stress. It may even help alleviate anxiety and chronic pain, making your workout more rewarding both physically and emotionally. ### Prioritize Consistency Consistency is the key to mastering calisthenics. It’s not just about building strength; it’s about developing the coordination and movement patterns necessary for these exercises. Unlike weightlifting, calisthenics emphasizes control, body awareness, and technique. Your body adapts not only to the physical demands but also to the precision and form required for each movement. Staying consistent allows you to progress steadily while reducing the risk of injury. ### Bottom Line This 4-day beginner calisthenics routine for women is an excellent way to take your first steps toward optimizing your fitness and achieving your health goals. Remember, starting is half the battle—making that initial commitment is often the hardest part, and you’ve already set yourself on the path to success by deciding to begin. Wherever you are in your fitness journey, start with what you have and where you are. You don’t need fancy equipment or a pricey gym membership to reach your goals and become a stronger, healthier version of yourself.