The Quick Calisthenics Routine

Short on time? Looking to squeeze in a quick and challenging workout? Our Quick Calisthenics Workout is a simple routine that you can perform practically anywhere with flat, open space. This workout is designed specifically for people who want to move more with their body while gaining the benefits of consistent exercise.

This bodyweight routine can be performed every day – we suggest three to four times a week with gradual progresions to more difficult exercises. In addition to the Quick Calisthenics Workout, we recommend regular low-intensity and low-impact cardio and mobility training.

The Basic Workout

You should aim to take a couple minutes to complete the Quick Warm-up before completing 2-5 circuits of the listed exercises.

One circuit is comprised of one set of each exercise performed almost-to-failure. That means ending your set 1 to 2 repetitions short of failing your last repetition. Generally you should be able to perform multiple sets of 8 to 12 repetitions before increasing the difficulty of an exercise. If completing a set felt easy, try adding more repetitions or leveling up to a harder progression.  If you fail on the last repetition, subtract reps on any future sets. These exercises should be performed in rapid succession with little rest in-between. You’re looking to keep the intensity at an 8 on a scale of 1 to 10 the entire time.

  • Quick Warm-up (1-3 Minutes)
    • High knees running in place
    • Squats
  • The Bodyweight Circuit
    • Lunges
    • Push-ups
    • Lat Push Downs / Back Widows
    • Supermans

If you’d like to add more exercises, consider:

  • Single Legged Bodyweight Deadlift
  • Hip Bridges
  • Crab Dips
  • Pike Push-ups
  • Calf Raises

Printable Worksheet

Download the worksheet here.

Frequently Asked Questions

Why these specific exercises?

The four primary exercises (Lunges, push-ups, lat push downs, and supermans) are skills that can be practiced anywhere, can be modified to fit any fitness level, and hit the major muscle groups. We programmed the Minimalist Routine to be straightforward exercises that can keep challenging beginners to build strength.

How many circuits should I perform?
  • At least one. Generally you’ll find improving results with greater volume. If you’ve completed five sets of all exercises easily, consider higher progressions.
How can I make this workout harder?

The majority of the exercises can be scaled to your fitness level.

  • Lunges – Increasing the full range of motion, adjusting the incline, or replace with sprinting
  • Push-ups – Adjusting the incline or pulling the shoulders forward towards the pseudo planche position
  • Lat Push Downs – Floor pullovers. For targeting the back, equipment will be essential to unlocking accessibility to rows, pull-ups, etc.
  • Supermans – Improve the stability of the hips, tightening the space between the hands and/or feet, or increasing the arch
How can I avoid injuries?
  • Make sure to warm-up properly before jumping into the circuit.
  • Pace yourself appropriately. If you need a little more time between sets, take a few extra seconds.
  • Understand proper form for each exercise.