20-Minute Calisthenics Workout for Strength

A calisthenics workout is a great way to target large muscle groups with no equipment. Exercises like running, push-ups, chin-ups, and lunges are all calisthenic exercises. Calisthenics training is essentially another name for bodyweight training.

Contrary to popular belief, calisthenics training can increase strength and muscle mass. If enough resistance is applied to muscles, they will break down, which leads to muscle repair and growth. Adjusting the tempo, increasing the reps or set duration, resting less, and performing circuits can increase the difficulty of bodyweight training. 

Since you don't need weights to break down muscle tissue, bodyweight exercises can be as effective as lifting weights. They can be performed at any time and modified based on your fitness level. Try this 20-minute calisthenic workout to improve strength, muscle mass, and mobility. 

Calisthenics Workout for Strength

When trying this workout plan for the first time, focus on maintaining proper form and executing each movement with an appropriate tempo. Use the same approach as a weightlifting strength workout but incorporate different ways to challenge yourself if needed. The workout should last no more than 20 minutes. Perform 3 rounds of the total bodyweight workout.

The Warm-up

#1 Arm Circles

Start by making big circles with your arms. Move forward for 15 seconds and then switch to moving in the reverse direction. Perform both ways for 15 seconds each or 30 seconds total.  

#2 Banded High Row

Attach two light resistance bands to a secure object. In a seated position with one band in each hand, begin performing the high row. Pull the band by bringing your elbows past your body and keeping your hands high. Perform 15 reps. 

#3 External and Internal Hip Rotation

In a standing position, begin lifting one leg and knee up into your chest. Rotate the leg outwards for external hip rotation. Perform 10 reps, then switch and bring the leg from out to in, towards the body, for internal hip rotation. Perform 10 reps and repeat on the opposite leg. 

# 4 Stationary High Knees

Keep your elbows in front of your body. Drive one knee up into the elbow on the same side. When your foot reaches the ground, quickly switch to the opposite leg. Continuously rotate, driving your right and left knee as high as you can. Complete for 30 seconds total. 

The Workout

# 1 Pull-ups

Find a pull-up bar or secure bar such as a playground set. Hang from the bar with an overhand grip and pull your body up to the bar. Aim to get your chin above the bar. Slowly lower yourself down, keep your body straight, and avoid excessive swinging. Repeat for 10 reps. Utilize an underhand grip and perform chin-ups to decrease the difficulty of the exercise. 

# 2 Dips

Find a bench, couch, or chair. Face away from the object and place your hands behind you. With your hands secured on the object, lower your body by bending at your arms or elbows. Press back up using your triceps. Repeat for 15 reps. 

# 3 Lunges

In a split stance position, drop your back knee towards the ground. Drive through the front leg to return to the standing position. Perform 10 reps on each leg. To increase the difficulty of lunges, try plyometric lunges. As you lower down and drive back up, explode through the ground. Propel your body into the air. Land softly and repeat for 6 reps on each leg. 

# 4 Prisoner Squats

In a standing position, place your feet shoulder-width apart. Keep your hands behind your head. Lower your body down into a squat by bending your knees and hips. Stand back up by driving or extending your hips forward. Repeat for 20 reps. 

Increase the difficulty by performing a jump squat. Jump off the ground as you stand back up. If you choose jump squats, perform just 10 reps.

# 5 Push-ups

In a high plank position, place your hands outside of shoulder width. Slowly lower your chest or body down to the ground. Push back up off the ground, keeping your back flat and core engaged. 

To increase the difficulty, try a plyometric push-up. Explode off the ground on the way up. Land softly and move straight into the next repetition. Perform 20 reps of regular pushups or 10 plyometric push-ups. 

The Cool Down

You've made it through the workout. Now you must cool down and stretch. This promotes flexibility and optimal recovery. Perform the following stretches directly after the calisthenics workout. 

#1 Overhead Reach

With your arms above your head, lean to one side of the body, reaching as far as you can overhead. Allow your hips to shift the opposite way you lean. Rotate to the other side and hold for 20 seconds on each side. 

#2 Cross-body Arm Stretch

Bring one arm across the body at chest level. Pull that arm with your opposite hand across the chest and hold for 20 seconds. Repeat on the opposite arm and hold for another 20 seconds. 

#3 Quad Stretch

In a standing position, bring one leg behind the body. Grab onto the top of your foot and pull up. Hold and stretch for 30 seconds on each leg. 

Take It Up a Notch

Learn more about developing strength and muscle through bodyweight exercise. Check out these blogs:

• Building Muscle: Bodyweight Exercises for Mass

• Integrating Bodyweight Workouts with Corrective Exercise

• Best Bodyweight Exercises for Strong Legs

If you’re a personal trainer, you can gain the respect of the entire fitness community when you achieve Master Trainer status. ISSA’s Master Trainer certification helps you ramp up your skills to include Nutritionist and FOUR other advanced specializations of your choice. Learn more.

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