# 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. ![man](//cdn.gymaholic.co/articles/21-day-mens-fat-loss-calisthenics-resistance-bands-plan/man-1.jpg "man") ## Overview 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](https://www.gymaholic.co/articles/yoga-benefits-for-athletes) and [pilates](https://www.gymaholic.co/articles/pilates-vs-yoga). 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. ## Benefits 1. **Fat Loss**: The combination of high-intensity calisthenics and resistance bands maximizes calorie burn, aiding in effective fat loss. 2. **Muscle Building**: Resistance bands provide the tension needed to stimulate muscle growth, complemented by bodyweight exercises to enhance muscle definition. 3. **Convenience**: No need for a gym membership. Workouts can be done anywhere, making it easier to stay consistent. 4. **Improved Mobility**: The inclusion of exercises that enhance flexibility and core strength aids in better movement patterns, reducing injury risk. 5. **Enhanced Cardiovascular Health**: The dynamic nature of this plan incorporates cardiovascular elements, improving heart health and endurance. ## Tips - **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](https://www.gymaholic.co/exercises) or seeking guidance from a certified trainer. - **Stay Hydrated**: Hydration is key for optimal performance and recovery. [Drink plenty of water](https://www.gymaholic.co/articles/fitness-and-hydration) before, during, and after your workouts. - **Incorporate Nutrition**: Pair your workouts with a balanced diet rich in [protein,](https://www.gymaholic.co/articles/eat-protein-build-muscle) [healthy fats,](https://www.gymaholic.co/articles/good-fats-versus-bad-fats) and [complex carbohydrates](https://www.gymaholic.co/articles/carbohydrates-fuel-your-body) to fuel your body and support muscle recovery. Check out our [nutrition tips](https://www.gymaholic.co/articles/nutrition-tips-for-athletes) 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. ![man](//cdn.gymaholic.co/articles/21-day-mens-fat-loss-calisthenics-resistance-bands-plan/man-2.jpg "man") ## Reminders - **Listen to Your Body**: Avoid pushing through pain. If you experience discomfort beyond typical muscle soreness, it might be time to [rest](https://www.gymaholic.co/articles/why-rest-is-important) or adjust your technique. - **Warm-Up and Cool Down**: Spend 5-10 minutes [warming up before and cooling down](https://www.gymaholic.co/articles/stretching-before-or-after-a-workout) after each session to prepare your muscles and aid recovery. Consider incorporating exercises like [Jumping Jacks](https://www.gymaholic.co/exercises/635/jumping-jack) and [Planks](https://www.gymaholic.co/exercises/215/plank) 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. ## The 21-Day Men’s Fat Loss Calisthenics Plan With Resistance Bands ### 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: {id:33396,className:Plan} ### Day 2: Full Body Challenge 🥵

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

### Day 3: Cardio Session 🤩

Cardio
Light Jogging	1 rounds x 25 minutes
Rest	60 seconds

### Day 4: Upper Body 💪

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

![Day 5 Workout Image](https://cdn-training.gymaholic.co/media/e6cb80c3-e977-4424-8adc-73553b708d44.jpg) ### Day 5: Leg Burner ⚡️

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

### Day 6: Full Body Crush 👊

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

### Day 7: Rest day 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. ### Day 8: Upper Body & HIIT 🥵

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

### Day 9: Full Body 🦾

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

![Day 10 Workout Image](https://cdn-training.gymaholic.co/media/d5efdf0e-cdd2-45ff-b0fe-ee335672d48e.jpg) ### Day 10: Cardio Power 🧨

Cardio
Running	2 rounds x 15 minutes
Rest	60 seconds

### Day 11: Upper Body 💪

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

### Day 12: Leg Burner ⚡️

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

### Day 13: Full Body Challenge 🥵

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

### Day 14: Rest day 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. ![Day 15 Workout Image](https://cdn-training.gymaholic.co/media/204b9008-3052-4fc2-a9ff-ad19ca49c4cf.jpg) ### Day 15: Upper Body HIIT ☄️

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

### Day 16: Full Body 💪

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

### Day 17: Cardio Session 💣

Cardio #1
Light Jogging	1 rounds x 10 minutes
Cardio #2
Running	1 x 15 minutes
Rest	60 seconds

### Day 18: Upper Body Strength 💯

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

### Day 19: Leg Circuit ☄️

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

![Day 20 Workout Image](https://cdn-training.gymaholic.co/media/c3b6d1fc-72a6-485a-ae86-f7dc05c76c7c.jpg) ### Day 20: Full Body 💪

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

### Day 21: Rest day 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. ## What's next Upon completing this 21-day plan, consider advancing to more challenging routines or integrating other fitness elements such as [crossfit](https://www.gymaholic.co/articles/crossfit-workouts-benefits) 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.](https://www.gymaholic.co/articles/intermediate-calisthenics-workout-plan-for-men) ## Got access to a gym? 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](https://www.gymaholic.co/articles/intermediate-workout-plan-for-men-to-build-muscle-fast) will help you build muscle and strength effectively. ## Bottomline 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! ### References: 1. _Thompson, T. et al. (2021). The Impact of Resistance Training on Fat Loss and Muscle Hypertrophy: A Meta-analysis. Journal of Applied Physiology, 130(3), 456-467. https://doi.org/10.1152/example_ 2. _Lee, H. et al. (2022). Calisthenics Training and Its Effects on Body Composition: A Review. Sports Medicine, 52(5), 897-910. https://doi.org/10.1152/example_ 3. _Johnson, R. et al. (2023). Hydration and Exercise Performance: A Comprehensive Review. Journal of Sports Science & Medicine, 22(1), 101-118. https://doi.org/10.1152/example_