Calisthenics is sometimes confused with gymnastics. They are not the same, but they use body weight exercises in an effective way. If you think you need a full gym to build muscle and burn fat, the 28-Day Calisthenics Challenge will change your tune.
It’s a minimal equipment workout designed to help you get stronger and leaner. This free 28-day guide covers upper body, lower body, core, and cardio programming in a seven-day rotation spanning four weeks (no rest days). Whether you are new to training or a seasoned exerciser, this design is suitable for all skill levels and allows you to train anywhere.
Best of all, the 28-Day Calisthenics Challenge targets all your major muscle groups with workouts that last 30 minutes or less, ensuring you can fit it into an already packed schedule.
Ready to get started? Below we’ll break down the benefits, who it’s best suited for, and present an example of the 28-Day Calisthenics Challenge so you can put it to good use.
Related: Best Full-Body Workout to Lose Fat and Gain Muscle
How To Do The 28 Day Calisthenics Challenge
The 28-Day Calisthenics Challenge runs on a simple seven-day rotation that you’ll repeat over four weeks. The best part? Every workout is fast, so the excuse of no workout time goes out the window.
Consistency is everything. Look at your schedule and block out 30 minutes every day for four weeks. It doesn’t matter if it’s morning, afternoon or evening, because the best time to exercise is simply when you have time.
To keep the intensity high, keep rest periods between exercises short (15 to 60 seconds). But remember the goal is quality, not speed—a full range of motion beats sloppy reps every time. If you need more rest between exercises, take it.
Other tips to keep in mind when attempting the 28-Day Calisthenics Challenge are:
- Take time to warm up before you start and cool down afterwards.
- Track your progress—whether it’s more reps, faster times, or mastering an exercise.
- Stay the course and you’ll feel like new by week four. The best part? This challenge is completely free.
Free 28 Day Calisthenics Challenge Guide
This program includes a mix of classic calisthenics movements and some dynamic variations. Each workout is short, effective and challenging. Unless otherwise specified, each day is run in a round robin fashion.
Instructions
Perform these exercises as a circuit, repeating one after the other with minimal (10 to 30 seconds) to no rest. Rest 1 to 3 minutes between rounds. Note: Day 4 HIIT workout has extended rest.
James Michelfelder
Day 1: Upper Body
- Pushup: 4 x 12 reps
- Chinup: 4 x 6-8 repetitions
- Yoga Pushups: 4 x 8 reps
- Reverse order: 4 x 8-12 reps
- Tricep dip: 4 x 10 repetitions
Advancement
To increase the intensity add a 3 to 5 second extra eccentric movement (eg, slowly lower to the bottom of a pushup and hold) or do 1 to 2 more reps on each exercise after the 1st week.
Beth Bischoff
Day 2: Cardio + Core
Repeat the following for 3 rounds and rest for 15 to 30 seconds between exercises if needed.
- Climbers: 10 reps per side
- Sideboard: 15 seconds per side
- Jump Squat: 8-12 repetitions
- Hollow body: Hold for 30 seconds
- Ice skaters: 10 reps per side
- Russian Twist: 8 reps per side
Advances
Reduce the rest period between exercises to complete your workout faster.
Day 3: Lower Body
Beth Bischoff
- Alternating Reverse Signal: 4 x 8-12 reps per side
- Capture of prisoners: 4 x 15 reps
- Box Jumps: 4 x 5 reps
- Hip Extension: 4 x 15 reps
- Windmill Side Lunge: 4 x 8 reps per side
Advances
Add 1 rep or 2 each week after week 1.
Beth Bischoff
Day 4: High Intensity Interval Training
Repeat the following for 4 rounds. Rest 15 to 30 seconds between exercises, if needed, and 2 minutes between rounds.
- Power Jack: 20 seconds
- Jumping Lunge: 20 seconds
- Sideboard: 15 seconds per side
- Jogging/Running in place: 30 seconds
- Cross-Body March: 30 seconds
Advances
No need, as this is already difficult.
Jose Mantoyana
Day 5: Upper Body
- Plyo Pushup: 4 sets x 6-8 reps
- Bentover IYT: 4 sets x 5 reps of each
- Bear crawls: 4 sets x 10 reps forward and then back
- Reverse order: 4 sets x 8-12 reps
- Diamond Pushup: 4 sets x 8-12 reps
Advances
Reduce rest periods between exercises or add 1 or 2 repetitions each week.
James Michelfelder
Day 6: Lower Body
- Hip Thrust: 4 x 10 repetitions
- Increased Calf Raise: 4 x 10 reps
- Walking Forward Lunge: 4 x 8 reps per side
- Single leg hip extension: 4 x 10 reps per side
- Bulgarian Split Squat: 4 x 8 reps per side
Advances
To increase intensity add a 3 to 5 second hyper eccentric movement or 1 to 2 additional repetitions to each exercise after the 1st week.
FreshSplash/Getty
Day 7: Mobility + Flexibility
Go through this circuit once (or more if you want)—no cooling required.
- Downward dog: Hold for 30-60 seconds
- Foam Rolling Quads or Upper Back (Optional): 30 seconds
- Fold forward: 30 seconds
- Camel pose: 30 seconds
- Child’s pose: 2 minutes
- Door Chest Stretch: 30-60 seconds.
Advances
Add 5 to 10 seconds to each exercise each week starting in week 1.
Related: 15 HIIT Workouts to Shred You Fast
Benefits of Calisthenics
Going to the gym is great, don’t get me wrong, but it does require an investment of time. With this challenge, you cut out the middle man (the gym) and save time. Here are four other benefits of calisthenics:
Minimum equipment, maximum comfort
Calisthenics requires nothing but your body, making it ideal for home, travel or outdoor workouts. The 28-Day Calisthenics Challenge is the ultimate no-excuses fitness program you can take anywhere. And the best part? It costs you nothing.
Improves relative strength
Calisthenics is all about relative strength, that is, how strong you are in relation to your body weight. Unlike weight lifting, calisthenics exercises like pushups, pullups and squats focus on moving your body weight. This means your strength increases as you do more reps. With the 28-Day Calisthenics Challenge, you’ll see improvements in everyday activities: run faster, jump higher, or carry all the groceries from the car in one trip.
Better mobility and balance
Calisthenic exercises like pushups, planks, and pushups work multiple muscle groups at once, especially stabilizing the muscles that help you balance. Because of this, you will not only improve your coordination, but also your stability. The 28-Day Calisthenics Challenge focuses on full-body exercises, strengthening stabilizers and improving mobility. As your stabilizers strengthen, your balance improves, helping you stay upright longer and reducing your risk of injury.
Gentler on the joints
Because calisthenics uses your body weight, it’s much easier on your joints than lifting weights. The 28 Day Free Calisthenics Challenge focuses on exercises that strengthen muscles without putting extra stress on your joints, meaning you can train more often without worrying about joint pain.
