35 Minute Full body Calisthenics Workout to Build Strength

If you’re looking for a time-efficient, no-equipment workout that boosts strength, endurance, and fat loss, a 35-minute full-body calisthenics workout is a powerful solution. Whether you’re training at home, outdoors, or in a gym, calisthenics uses your bodyweight to deliver incredible fitness results. In this guide, we’ll break down a complete 35-minute full-body routine that targets all major muscle groups and helps you achieve a lean, athletic physique.

Why Choose Calisthenics for a Full-Body Workout

Calisthenics is one of the most functional and accessible training methods available. Unlike machines or weights, it requires zero equipment and offers a full range of movement. It’s perfect for:

• Improving muscular strength and endurance
• Enhancing mobility and coordination
• Burning calories and reducing fat
• Developing functional fitness and athleticism
• Exercising anywhere – no gym needed

Whether you’re a beginner or an experienced athlete, this 35-minute calisthenics routine can be scaled to suit your fitness level.

What to Expect From a 35-Minute Full Body Calisthenics Workout Session

In just 35 minutes, you can work your entire body using bodyweight exercises that challenge your cardiovascular system, muscles, and core. This workout is designed to:

• Warm up your muscles to prevent injury
• Activate your upper and lower body with dynamic compound movements
• Engage your core with stability-focused exercises
• Elevate your heart rate for cardiovascular conditioning

The goal is to combine strength and cardio to optimize fat-burning while promoting lean muscle development.

The Complete 35-Minute Full Body Calisthenics Workout

This workout is divided into four main sections:

1. Warm-Up (5 minutes)
2. Full-Body Strength Circuit (20 minutes)
3. Core and Stability Finisher (5 minutes)
4. Cool-Down Stretch (5 minutes)

Let’s break down each section step by step.

1. Dynamic Warm-Up (5 Minutes) Full Body Calisthenics Workout

Start with a 5-minute warm-up to activate your muscles and increase blood flow. Perform each move for 30 seconds. Complete two rounds.

Warm-Up Routine:

• Jumping Jacks
• Arm Circles (Forward and Backward)
• High Knees
• Bodyweight Squats
• Inchworm to Plank

These movements prepare your joints and muscles for high-intensity bodyweight training.

2. Full-Body Strength Circuit (20 Minutes)

This is the main workout section. Perform 3 rounds of the following 10 bodyweight exercises, resting 30 seconds between exercises and 1 minute between rounds.

Exercise 1: Push-Ups (Chest, Shoulders, Triceps)

• Reps: 12–15
• Tip: Keep your core tight and lower your body until your chest nearly touches the ground.

2: Bodyweight Squats (Quads, Glutes, Hamstrings)

• Reps: 15–20
• Tip: Keep your knees in line with your toes and go deep for full glute activation.

3: Pike Push-Ups (Shoulders, Upper Chest) Full Body Calisthenics Workout

• Reps: 10–12
• Tip: Keep your hips elevated and head in line with arms.

4: Reverse Lunges (Glutes, Hamstrings, Balance)

• Reps: 10 each leg
• Tip: Keep your chest up and step back into a deep lunge.

5: Wide-Grip Push-Ups (Outer Chest, Shoulders)

• Reps: 10–12
• Tip: Position hands wider than shoulder-width for increased chest activation.

6: Glute Bridges (Glutes, Lower Back) Full Body Calisthenics Workout

• Reps: 15
• Tip: Squeeze your glutes at the top and pause for 1-2 seconds.

7: Plank to Shoulder Taps (Core, Stability, Shoulders)

• Reps: 10 taps per side
• Tip: Minimize hip movement to target your core.

8: Wall Sit (Quads, Glutes) Full Body Calisthenics Workout

• Time: 30 seconds
• Tip: Keep your thighs parallel to the ground and back flat against the wall.

9: Bear Crawl Forward and Backward (Full Body, Core)

• Duration: 30 seconds
• Tip: Keep knees close to the ground and maintain a tight core.

10: Burpees (Full Body Conditioning)

• Reps: 10–12
• Tip: Keep it fast-paced for heart rate elevation.

This calisthenics circuit not only strengthens your entire body but also torches calories for maximum fat burn.

3. Core and Stability Finisher (5 Minutes) Full Body Calisthenics Workout

Finish strong with this 5-minute core circuit. Perform 3 exercises back-to-back for 30 seconds each. Repeat for 2 rounds.

Core Blaster:

• Leg Raises – Targets lower abs
• Plank Hold – Engages entire core
• Bicycle Crunches – Works obliques and upper abs

These exercises tighten and define your midsection, improve posture, and enhance overall stability.

4. Cool-Down and Stretch (5 Minutes) Full Body Calisthenics Workout

Wrap up your session with a cooldown to prevent soreness and support recovery.

Cool-Down Stretches:

• Standing Forward Fold – Hamstrings and lower back
• Child’s Pose – Hips, spine, and shoulders
• Cat-Cow Stretch – Spinal mobility
• Chest Opener Stretch – Shoulders and chest
• Figure-4 Stretch – Glutes and hip flexors

Breathe deeply and hold each stretch for at least 30 seconds per side.

Benefits of This 35-Minute Full Body Calisthenics Workout

Boosts Fat Burning

Bodyweight circuits elevate your heart rate and trigger EPOC (Excess Post-Exercise Oxygen Consumption), helping you burn calories even after your workout ends.

Builds Lean Muscle

Movements like push-ups, lunges, and planks build functional strength while toning your muscles.

Enhances Core Stability

Nearly every calisthenics exercise engages your core, improving posture, balance, and functional movement.

Improves Mobility and Flexibility

Dynamic movements paired with cooldown stretches support joint health and flexibility over time.

Saves Time and Money

With just 35 minutes and no equipment, this workout fits into any busy schedule and removes the need for a gym membership.

How to Progress With Calisthenics

You can make this workout more challenging as you improve:

Increase Reps or Time

Progress by performing more reps or extending each exercise to 45 seconds or 1 minute.

Reduce Rest Time

Shorten your rest between exercises to increase intensity and cardiovascular demand.

Add Advanced Variations

Swap in more difficult moves like:

• Diamond push-ups
• Jump squats
• Archer push-ups
• Pistol squats
• Plank jacks

These challenge your muscles even more and keep your routine fresh.

Weekly Schedule Example Using This Workout

Here’s how you can incorporate this 35-minute routine into your weekly fitness plan:

Day	Workout
Monday	35-Min Full Body Calisthenics
Tuesday	Active Recovery (Walk or Yoga)
Wednesday	35-Min Full Body Calisthenics
Thursday	Rest or Light Stretching
Friday	35-Min Full Body Calisthenics
Saturday	Optional Cardio or HIIT
Sunday	Rest and Recover

This 3-day weekly calisthenics structure is optimal for building muscle, boosting endurance, and avoiding overtraining.

Tips for Getting the Most Out of Bodyweight Training

• Stay Consistent – Stick to your schedule for lasting results.
• Focus on Form – Quality > quantity for injury prevention and muscle engagement.
• Fuel Your Body – Eat a balanced diet with enough protein and hydration.
• Track Your Progress – Note reps, rounds, and improvements over time.
• Mix It Up – Incorporate variations and mobility drills to stay motivated.

Transform Your Body With 35 Minutes of Calisthenics

You don’t need a gym to get fit. With just 35 minutes, a little space, and your body, you can ignite fat loss, build muscle, and feel stronger than ever. This full-body calisthenics workout is perfect for beginners and advanced trainees alike. Whether your goal is weight loss, strength, or functional fitness, this efficient workout will push your limits and help you unlock your true potential.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!