This free calisthenics workout uses five bodyweight moves: squat, push-up, glute bridge, reverse lunge and plank. Do 3 sets of each with 60 seconds rest. The session takes 20 minutes, needs no equipment and no app, and fits in a space the size of a bath towel.
No sign-up, no PDF download, no email. The full plan sits on this page. New to bodyweight training? Start with our guide to calisthenics for beginners.
The free workout
Run through the five moves in order. Complete all three sets of a move before moving on.
| Move | Sets | Reps | Rest between sets |
|---|---|---|---|
| Bodyweight squat | 3 | 12 | 60 sec |
| Push-up | 3 | 8 | 60 sec |
| Reverse lunge | 3 | 8 per leg | 60 sec |
| Glute bridge | 3 | 15 | 45 sec |
| Plank | 3 | 30 sec | 45 sec |
Fifteen working sets in total. Most people finish in 20 minutes.
Warm up first
Three minutes of movement is enough before a bodyweight session. Cold muscles and stiff hips are where beginners lose form.
Do 30 seconds each of marching on the spot, arm circles, hip circles, cat cow on all fours, half depth squats, and shoulder rolls. Then start set one. If your hips or shoulders feel locked up, spend longer on mobility work first.
How to make each move easier or harder
Every move has a step below and a step above, so one workout covers a wide range of starting points.
| Move | Easier | Harder |
|---|---|---|
| Squat | Sit to a chair | Slow 3 second lowering |
| Push-up | Hands on a worktop | Feet on a low step |
| Reverse lunge | Hold a doorframe | Pause at the bottom |
| Glute bridge | Half range | One leg at a time |
| Plank | Knees down | One foot lifted |
Pick the version letting you finish every rep in the same shape. Move up only when you can hit the full rep count twice in a row. If the easier column is still too hard, drop back to our plan for how to start calisthenics.
Your free weekly schedule
Three sessions a week, with rest days between. The pattern below works for most people with a job and a family.
Monday: full workout
Tuesday: 20 minute walk
Wednesday: full workout
Thursday: rest or a walk
Friday: full workout
Saturday: walk or stretch
Sunday: rest
Repeat for six weeks. Add one rep per move each week. By week six you will be doing 18 squats, 14 push-ups and a 45 second plank. After six weeks, move on to the full beginner calisthenics workout and its rep ranges.
What you do not need to buy
You need no equipment for this workout. A mat makes floor work softer, a towel does the same job. A doorway pull-up bar is useful later when you add pulling moves, and nothing else on the list below is required to start:
No gym membership
No app subscription
No resistance bands
No dumbbells
No special trainers, bare feet or socks with grip are fine indoors
Space needed is roughly two metres by one metre.
When paid coaching is worth it
Coaching earns its cost when self-teaching stops working. Free plans cover the first few months well. After that, three things usually need a second pair of eyes: form on harder moves, a plan built around an old injury, and a progression pace matched to your recovery rather than a generic schedule.
If your progress has stalled for a month, or something hurts every session, a coach saves you time. Our coached calisthenics plans are built around your starting point and your schedule.
FAQ
Is there a genuinely free calisthenics workout?
Yes. The five move workout on this page is complete and free, with sets, reps and rest times listed. No app or download is needed.
Is 20 minutes of calisthenics a day enough?
Twenty minutes three times a week is enough to build strength as a beginner. Daily training is not needed and leaves less recovery time.
Can I do this workout in a small flat?
Yes. The moves need about two metres by one metre of floor, roughly the size of a bath towel with room to lie down.
How long should I follow the free workout before changing it?
Six weeks. Add one rep per move each week, then switch to the harder version of each move and restart the count.
Do I need a pull-up bar for calisthenics?
Not for this workout. Add a doorway bar once you want to train pulling, usually after two or three months.
