Categories / Strength & resistance
Featured in: 10-minute workouts, No-equipment home workouts, Exercise for complete beginners, Free exercise, Getting fit after a long break, 15 and 20-minute workouts, Cheap exercise, Exercise in a small flat, Exercise for teenagers
Bodyweight Calisthenics
Push-ups, squats, pull-ups and dips using body weight.
How to start
Start with squats, incline push-ups against a wall or table, rows under a sturdy table, and a plank. Do two to three sets of 6 to 10 reps with a minute's rest.
How to progress
Add reps first, then make exercises harder: lower the incline, slow the lowering phase or move to harder variations. Train three days a week with a rest day between.
What the evidence says
Evidence: moderate
Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies. Bodyweight exercises count as muscle-strengthening activity, though most of the studies did not break out bodyweight training separately.
Take care: Choose a variation you can do with good form and build up slowly. Keep your back neutral and stop if you feel sharp pain in joints.
Sources
12-week starter plan
Three sessions a week with a rest day between. Pick easier versions of each move if you need to.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Bodyweight circuit at a moderate effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep your core braced and your back flat.
- Make an exercise harder by slowing it down.
- Rest 60 to 90 seconds between sets.
Common mistakes
- Dropping your hips on push-ups.
- Rushing through reps.
- Training the same muscles on consecutive days.
Kit and cost
Free Approximate UK prices.
- Floor space and a mat (optional, about £10 to £25)
- A sturdy table or low bar for rows
- A pull-up bar for progressions (optional, about £15 to £40)
Frequently asked questions
Can I build muscle with bodyweight alone?
Yes, especially as a beginner. Progress by adding reps and moving to harder variations.
How often should I train?
Two to three times a week is a good start. Leave a rest day between sessions.
Is it enough on its own?
It works well for strength. Combine it with walking or other cardio for overall fitness.
Good for: Strength Muscle size Weight loss
Compare with similar options
| Bodyweight Calisthenics | 100 Push-Ups Plan | Pull-Up Progression | Dumbbell Home Workouts | |
|---|---|---|---|---|
| Typical session | 40 min × 3/wk | 20 min × 3/wk | 20 min × 3/wk | 40 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Free | Free | Low cost | Low cost |
| Equipment | No equipment | No equipment | Basic kit | Some equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | moderate | limited | limited | moderate |