Calisthenics is a type of training that utilizes your own body weight to develop strength, flexibility, and overall fitness.
It is fun, challenging, efficient, and adaptable. You can do it anywhere, such as at home, in the gym, or outdoors.
In this article, I’ll share an ultimate calisthenics routine for those who train at home with minimal to no equipment.
It will be a 21-day routine based on the AMRAP approach. AMRAP (As Many Rounds or Reps As Possible) is a training style where you do as many repetitions or rounds of specific exercises as you can within a set time limit.
For example, you might have 10 minutes to do as many push-ups, squats, and pull-ups as possible in a cycle (such as 10 push-ups, 10 squats, 5 pull-ups, repeat). You keep going without stopping until the time is up.
It is challenging, but it will help you build endurance, strength, muscle, and mental toughness because you push yourself to keep moving.1 Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength, and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598, 26 Reasons To Make AMRAP Workouts Part of Your Exercise Routine – Cleveland Clinic
Program Summary
| Exercise Type | Bodyweight Exercises |
| Workout Style | AMRAP (Circuit Training) |
| Training Goal | Build Strength, Endurance, & Mobility |
| Sessions/Week | 4-6 days per week |
| Duration/Session | 30 minutes |
| Target Gender | Male and Female |
| Difficulty Level | Beginner & Intermediate |
| Equipment Needed | Dip stand, Mat, etc. |
The Best 21-Day AMRAP Calisthenics Workout Routine at Home
This program involves training the entire body four times weekly. Each session will have 1-2 isometric exercises, 1-2 stretching exercises, and 3-4 isotonic exercises, such as pull-ups and dips.
Instructions: Perform each exercise (at a low to moderate heart rate) till failure (if that doesn’t feel challenging, progress exercises proprioceptively). Rest for 30-60 seconds between movements. Repeat as many times as possible in 30 minutes.
5-minute Warm-up: World’s Greatest Stretch (5 twists per side with 5 seconds hold on each side), 10 deep and slow squats, 10 slow and deep push-ups, and 30-second jumping jacks. Perform these exercises every day before starting the main workout.
Day 1
| Exercises | Activity | Target Muscles |
|---|---|---|
| Wall Sit | 20-30 seconds hold | Quads & Glutes |
| Push-ups | 6-12 reps | Chest & Triceps |
| Inverted Rows | 6-15 reps | Back & Biceps |
| Forearm/Straight Arm Plank | 30-60 seconds hold | Abs & Shoulders |
| Straight Arm Side Plank | 15-20 seconds per side | Obliques, Lower Back, & Shoulders |
Day 2
| Exercises | Activity | Target Muscles |
|---|---|---|
| Bodyweight Lunges | 10-15 reps per leg | Quads, Glutes, & Hamstrings |
| Supported One-Leg Deadlift | 8-10 reps per side | Hamstrings & Lower Back |
| Negative Push Up | 6-8 reps | Chest and Arms |
| Bench dips | 12-18 reps | Triceps |
| Bodyweight Curl | 8-12 reps | Biceps |
| Deadbug Hold | 15-20 seconds hold | Abdominals |
Day 3
It is your rest day, but don’t just sit at home. Perform low-impact cardio, such as walking for a mile, climbing stairs, or bicycling.
Day 4
| Exercises | Activity | Target Muscles |
|---|---|---|
| Incline Close-Grip Push-up | 10-20 reps | Triceps & Chest |
| *Step-up | 8-10 reps per leg | Lower Body |
| Lying Superman Row | 12-20 reps | Back and Delts |
| Reverse Crunches | 10-15 reps | Lower Abs |
| Glute Bridge | 8-12 reps | Glutes |
| Forearm Arm Plank | 30-60 seconds hold | Abs & Shoulders |
| Straight Arm Side Plank | 15-20 seconds per side | Abs, Delts, & Lower Back |
*Step-up: Start with a single leg, then do alternating step-ups, and gradually increase the height as well.
Day 5
| Exercises | Activity | Target Muscles |
|---|---|---|
| Sky Squat Reach Stretch | 10-15 reps per side | Full Body |
| Chin-ups (Self or Assisted) | 6-10 reps | Biceps |
| Assisted Bar Dips | 10-12 reps | Triceps |
| Squats | 15-20 reps | Legs |
| Towel Rows | 10-15 reps | Back |
| Hanging Knee Raises | 6-12 reps | Abs |
Day 6
This is your second rest day. You can take a break from your entire training or try the medium-intensity 20-minute cardio. It will enhance your endurance and help you do better during calisthenics exercises.
Day 7
Allows your muscles to relax and get ready for the next day.
Day 8
| Exercises | Activity | Target Muscles |
|---|---|---|
| Inverted Rows | 15-20 reps | Back |
| Squats | 30-40 reps | Legs |
| Bar Dips | 15-20 reps | Triceps & Chest |
| Hanging Knee to Chest | 10-15 reps | Abdominals |
| Push-ups | 20-30 reps | Chest |
| Reverse Lunges | 10-15/leg | Lower Body |
| Pull-ups | 10-15 reps | Back |
| Forearm Plank | 1-1.5 minute | Abdominals |
Day 9
| Exercises | Activity | Target Muscles |
|---|---|---|
| Straight Bar Dips | 10-12 | Upper Body |
| Pistol Squat | 8-10/leg | Lower Body |
| Chin-up | 12-15 reps | Biceps & Back |
| Tuck Ups | 10-12 reps | Abdominals |
| Pike Pushup | 12-15 reps | Shoulders & Tris |
| Lateral Squats | 12-15/leg | Adductors |
| Bird Dog Plank | 5 reps with 10-sec hold/side | Abs & Lower Back |
Day 10
Perform low-intensity cardio, such as walking for a mile, climbing stairs, or bicycling.
Day 11
| Exercises | Activity | Target Muscles |
|---|---|---|
| Step-ups | 10-12/leg | Thighs & Glutes |
| Single-leg Deadlift | 10-12/leg | Posterior Chain |
| Archer Pushup | 10-12/side | Chest & Delts |
| BW Biceps Curls | 10-12/leg | Biceps |
| Triceps Extensions | 15-20 reps | Triceps |
| V-ups | 10-12 reps | Abdominals |
Day 12
| Exercises | Activity | Target Muscles |
|---|---|---|
| One-Arm Push-Up | 8-10/side | Upper Body |
| Skater Squats | 8-10/leg | Lower Body |
| Tuck Front Lever | 10-12 reps | Abs and Back |
| Curtsy Lunges | 10 reps/side | Thighs & Glutes |
| Inverted Rows | 12-16 reps | Back & Biceps |
| Hollow Body Hold | 15-20 seconds | Abdominals |
Day 13
This is your second rest day. Rest or perform medium-intensity 20-minute cardio. It will improve your stamina and enhance your performance during calisthenics training.
Day 14
Take a full day off. Take a steam bath, ice bath, or massage to recover your muscles.
Day 15
| Exercises | Activity | Target Muscles |
|---|---|---|
| Inverted Rows | 15-20 reps | Biceps & Back |
| Bar Dips | 15-20 reps | Chest & Triceps |
| Standing Bird Dog | 5 reps of 5 seconds hold/side | Full Body |
| Sissy Squats | 8-12 reps | Quadriceps |
| Floor L-Sit | 15-20 hold | Abs & Arms |
| Single-leg Glute Bridge | 10 reps on each side | Glutes & Hams |
Day 16
| Exercises | Activity | Target Muscles |
|---|---|---|
| Negative Push Up | 10-12 reps | Chest |
| Skater Squats | 6-8 reps per leg | Quads & Hamstrings |
| Floor IYT Raises | 6-8 reps | Shoulders & Back |
| Pike Pushup | 8-12 reps | Shoulder & Tris |
| Single-Leg Tuck-up | 10 reps per side | Abdominals |
| Forearm Plank | 1-minute | Abs & Shoulders |
Day 17
| Exercises | Activity | Target Muscles |
|---|---|---|
| Pistol Squat | 6-8 reps per leg | Quads & Hamstrings |
| Prone Superman Row | 10-12 reps | Back |
| Dive Bomber Push-ups | 10-12 reps | Chest & Triceps |
| Lateral Lunges | 8-10 reps per leg | Adductors & Quads |
| Bird Dog Plank | 15-20 seconds per side | Core & Lower Body |
| Staggered Pushup | 10 reps on each side | Chest, Delts, & Triceps |
Day 18
Take a day off from calisthenics workout, but walk at least 6000 steps.
Day 19
| Exercises | Activity | Target Muscles |
|---|---|---|
| Wall Sit | 30-45 seconds hold | Lower Body |
| Bulgarian Split Squat | 8-10 reps per side | Quads & Glutes |
| Bar or Chair Dips | 15-20 reps | Triceps & Delts |
| Inverted Rows | 8-12 reps | Upper Back |
| Russian Twists | 10 reps per side | Abdominals |
| Sit-ups | 10-15 | Abdominals |
Day 20
| Exercises | Activity | Target Muscles |
|---|---|---|
| Push-up to Knee Taps | 10 reps per side | Chest & Abs |
| Sit Outs | 10 reps per side | Abs and Arms |
| Sphinx Push-ups | 10-15 reps | Triceps |
| Bulgarian Split Squat | 10 reps per leg | Adductors |
| Standing Calf Raises | 20-30 reps | Calves |
| Floor Windshield Wipers | 6 reps per side | Abs and Hips |
Day 21
Rest and repeat from day 1. Increase the exercise intensity, reduce rest time between exercises, and replace easy exercises with advanced ones.
Frequently Asked Questions (FAQs)
What is an AMRAP calisthenics workout?
An AMRAP calisthenics workout involves performing a series of bodyweight exercises (like push-ups, pull-ups, or squats) for as many rounds or reps as possible within a defined time.
What are the benefits of AMRAP calisthenics workouts?
AMRAP Calisthenics helps improve muscular endurance and cardiovascular fitness, increases fat burning, and mental toughness. They’re time-efficient, require no equipment, and can be adjusted for all fitness levels. (1, 2)
How do you track progress in AMRAP workouts?
Record the number of rounds or reps completed in the set time. If the workouts feel easy, increase the intensity, reduce rest time between exercises, or replace easy exercises with advanced ones. And do the opposite if the workouts above feel challenging.
Can AMRAP calisthenics help with weight loss?
Yes, the high intensity burns calories and boosts metabolism. Combine with a low-calorie diet plan for effective weight loss, as exercise alone isn’t enough.
How do you avoid burnout during AMRAP workouts?
Prioritize form over speed, take rests (10-15 seconds) when needed, and lower the number of reps per exercise if that feels too much. Gradually increase intensity as your stamina improves.
Download This Calisthenics Circuit Workout PDF
References
- 1Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength, and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598
- 26 Reasons To Make AMRAP Workouts Part of Your Exercise Routine – Cleveland Clinic
