Calisthenics Workout – Full Body Workout (no equipment)

Last Updated on June 11, 2026

If you want a calisthenics workout that’s simple, effective, travel friendly, and easy to do at home, you’re in the right place.

I love this style of training because it strips away a lot of the fitness industry nonsense. You do NOT need a packed gym, fancy machines, or a huge chunk of time to get in a great workout. You can use your body, a little space, and a solid plan and still get a ton of benefit.

And that matters more than most people realize.

I’ve worked with so many women who thought workouts had to be long, miserable, or overly complicated to count. I used to believe that too. It’s one of the reasons so many people fall off track. When exercise feels like a production, it becomes one more thing on your to do list instead of something you can actually stick with.

A good calisthenics workout changes that. It makes movement more accessible, more flexible, and a whole lot easier to work into real life.

 

What is a calisthenics workout?

 

A calisthenics workout is a workout that uses your own body weight as resistance instead of relying on gym machines or heavy equipment.

That means exercises like squats, lunges, push ups, planks, and leg lifts all fall under the calisthenics umbrella. Some moves are beginner friendly and some are more advanced, but the big idea is the same. You’re using your body to build strength, coordination, stability, endurance, and control.

One of the best things about calisthenics is that it teaches you how to move your body better. That may not sound flashy, but it’s a very big deal. Better body control helps with posture, balance, strength, mobility, and everyday function. It also helps you feel more confident in your body instead of just chasing a smaller size.

 

Why a calisthenics workout is so important

 

Yes, a calisthenics workout can support weight loss and wellness. But the benefits go way beyond that.

For starters, it removes barriers. If you’re traveling, short on time, working out in your living room, or just do not feel like dealing with the gym, this kind of workout still works. You can take it with you almost anywhere.

It also makes consistency easier. And consistency is where results come from.

Here’s why I recommend calisthenics workouts so often:

• They’re convenient. You can do it at home, in a hotel room, outside, or in a small space without turning your whole day upside down.
• It’s efficient. Compound movements train multiple muscle groups at once, which means you get more done in less time.
• It’s beginner and recovery friendly but still effective. You can modify bodyweight exercises up or down depending on your strength level.
• They’re also advanced exerciser friendly... even if you’re used to lifting or an already active exerciser, a calisthenic workout is a great way to shake up your routine and still gets results without any equipment.
• It improves real life strength. These movements help you move better in your day to day life, not just in a workout.
• It helps you stay active when life gets busy. That’s huge. A workout you can actually do is always better than the perfect plan you never start.
• It builds body awareness. You learn how to brace your core, stabilize your joints, and control your movement instead of just going through the motions.
• And let’s be real. Sometimes you just want a quick workout that doesn’t require equipment, commuting, waiting for machines, or figuring out what the hell to do.

This is that workout.

 

My go to calisthenics workout for home or travel

 

• This calisthenics workout includes six bodyweight exercises with two upper body moves, two lower body moves, and two core moves.
• Note that images of these exercises are color coded, so you know what’s upper body, lower body, and core.
• If you’re doing the 6 exercise version, do 3 sets of 15 reps on both sides where applicable.
• If you want to turn this into an 8 exercise workout by adding two extra bodyweight exercises, do 2 sets of 20 reps on both sides where applicable. One full round of all exercises equals one set. Two full rounds equals two sets.
• Remember to warm up before you start and cool down with stretches when you’re done.
• I only recommend doing this workout once a week to avoid adaptation. Your body gets results faster when you challenge it with variety instead of doing the exact same thing over and over.
• As always nutrition gets results faster/better than exercise. Yes, exercise is important but you can’t out-exercise a bad diet.

 

 

 

 

Upper Body Calisthenic Exercises

Modified Push Up

Get into a modified plank position with your palms directly under your shoulders and your knees on the floor instead of the tips of your toes.  Inhale as you bend at your elbows and lower your chest down to the floor.  Don’t arch or sag your lower back or pitch your butt upwards.  Exhale as you push up back into the start plank position to complete one rep.  Tip:  For a modified version, you can push up while on your knees instead of your feet until you get stronger.

Tricep Dip

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart.  Your legs should be extended forward, slightly bent, with your feet planted on the floor.  This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

 

Lower Body Calisthenic Exercises

Bodyweight Squat

Stand with your feet about hip width to shoulder width apart, sit your hips back and down, then stand tall. Squats train the glutes, quads, hamstrings, and core while helping improve lower body strength and mobility.

Lunges

Step one foot back, lower into a lunge, then return to the start position. Then bring the back leg forward and lunge down to the front then return to the start position – OR – lunge forward, stand then lunge forward with the opposite foot as though you’re ‘walking forward’ with lungs This move works the glutes, quads, hamstrings, and core while also improving balance and control.

 

Core Calisthenic Exercises

Crawling Plank

Start in a plank position.  Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold.  Quickly walk your hands back to a plank to complete one rep.  Do as many reps as you can until you feel the burn.  Once you feel the burn do 5 more to complete your workout.

Lying Leg Lift

Lie with your feet straight up in the air, toes pointed and your arms out by your sides for support.  This is your start position.  Inhale and lower your legs down until they are about 6 inches above the floor.  Exhale and quickly lift your legs back up to the start position to complete one rep.  Tip:  Put your hand under your body to support your back.

 

Optional add ons if you want an 8 calisthenic exercise workout

 

If you want a slightly longer calisthenics workout, add one extra upper body exercise and one extra lower body exercise.

 

Optional Upper Body Add On: Superman Back Extensions

Lie face down on the floor with your arms and legs extended out.  This is your start position.  Simultaneously lift your arms, legs, and chest up and off of the floor, as far as you can, and hold for a count.  While holding the contraction, you should look like superman flying.  Lower back down to the start position to complete one rep.

 

Optional Lower Body Add On: Bridge

If you add these two moves, do 2 full sets of 20 reps on both sides where applicable.

 

Why this calisthenics workout works so well

 

I like this calisthenics workout because it’s practical. It trains your full body with compound movements, keeps things simple, and doesn’t require you to rearrange your whole life to make fitness happen.

It’s also easier to stay consistent with when you’re busy, traveling, low on motivation, or just not in the mood for a complicated workout. And that’s a lot of real life.

This is the kind of workout that helps you keep momentum going. It gives you a way to move, feel strong, and stay on track even when life is full.

That said, I always remind my clients of this too: exercise helps, but food and nutrition get results significantly faster.

If you like this workout, you’re going to love my meal plans because food and nutrition gets results significantly faster than exercise.

The fastest way to get results is by eating for your unique metabolic type’s needs. Take the Metabolic Type Quiz and I’ll explain more so you can see exactly what your body needs to get results faster.

 

My final thoughts on this calisthenics workout

 

If you’ve been overthinking exercise, this is your reminder that it does not have to be complicated to be effective.

A simple calisthenics workout can help you build strength, improve endurance, feel more capable in your body, and make it easier to stay active wherever you are. At home. While traveling. On a busy day. On a low energy day. It all counts.

Start where you are. Do the reps you can do with good form. Build from there.

You do not need to do everything perfectly to make progress, but you do need to take action. Your body can change quickly when you give it the right support, and you deserve to feel good in your body.

If you like this workout, leave me a comment and let me know. And if you have any questions, let me know your thoughts in the comments too.

Dr. Christina Carlyle

 

If you liked this article, you’ll also like these posts:

 

• Full Body Bodyweight Workout for Women: No Equipment Routine You Can Do Anywhere
• 15 minute Full Body Workout
• Full Body Workout for Women to Tone from Head to Toe
• 30 Minute Workout to Burn Fat and Get Fit
• AMRAP Workout: Full Body AMRAP to Tone Up All Over
• The Best 10 Minute Workouts for Every Muscle Group