Transform Your Body with This 2-Week Calisthenics Workout Plan

Calisthenics is one of the most effective forms of training to build strength, burn fat, and improve mobility—using nothing but your own body weight. If you’re short on equipment, want a flexible fitness routine, or are simply looking for a challenge, this 2-week calisthenics workout plan is the perfect way to get started.

This program is designed to improve your endurance, muscle tone, and functional strength while requiring minimal space and no gym membership. Whether you’re a beginner or looking to switch up your training, following this structured plan will help you progress toward your fitness goals.

Why A 2 Weeks Calisthenics Workout Plan

Bodyweight Training Benefits

Calisthenics focuses on natural, compound movements that engage multiple muscle groups. Unlike isolated weightlifting exercises, you’ll be using your entire body, which helps:

• Build functional strength
• Improve mobility and flexibility
• Increase cardiovascular endurance
• Burn calories effectively
• Enhance core stability and balance

Accessible and Adaptable

You don’t need dumbbells, barbells, or expensive machines. With just your body weight, you can build a challenging workout. Plus, exercises can be scaled: beginners can modify push-ups on their knees, while advanced athletes can progress to one-arm push-ups or explosive variations.

Structure of the 2 Weeks Calisthenics Workout Plan

This program is structured to train 5 days per week with 2 days of recovery. It combines:

• Strength-focused days (push, pull, legs, core)
• Cardio/HIIT days (to burn fat and improve endurance)
• Active recovery days (light stretching, mobility, or yoga)

Weekly Breakdown

• Day 1: Full Body Strength
• Day 2: Lower Body + Core
• Day 3: Cardio & Conditioning
• Day 4: Upper Body Strength
• Day 5: HIIT Calisthenics Circuit
• Day 6: Active Recovery
• Day 7: Rest

Repeat the same structure for Week 2, increasing either reps, sets, or intensity to apply progressive overload.

Warm-Up Before Every Workout

Before each session, spend 5–10 minutes warming up to prevent injury and enhance performance.

• Jumping jacks – 1 minute
• Arm circles – 30 seconds each direction
• Leg swings – 10 per leg
• Hip circles – 30 seconds
• Dynamic lunges – 10 per side

Week 1: Building a Strong Foundation

Day 1 – Full Body Strength 2 Weeks Calisthenics Workout Plan

• Push-Ups – 3 sets of 12–15
• Squats – 3 sets of 15–20
• Plank Shoulder Taps – 3 sets of 20
• Glute Bridges – 3 sets of 15
• Burpees – 3 sets of 10

2 – Lower Body + Core

• Jump Squats – 3 sets of 12
• Reverse Lunges – 3 sets of 10 per leg
• Side Plank – 3 sets of 30 seconds per side
• Mountain Climbers – 3 sets of 20
• Wall Sit – 2 sets of 1 minute

3 – Cardio & Conditioning

Perform as a circuit, 3 rounds:

• High Knees – 45 seconds
• Jumping Jacks – 45 seconds
• Push-Ups – 15 reps
• Bicycle Crunches – 20 reps
• 60-second rest

4 – Upper Body Strength

• Diamond Push-Ups – 3 sets of 8–12
• Pike Push-Ups – 3 sets of 10
• Inverted Rows (using table or bar) – 3 sets of 8–12
• Superman Hold – 3 sets of 30 seconds
• Plank – 2 sets of 1 minute

5 – HIIT Calisthenics Circuit 2 Weeks Workout Plan

Perform 30 seconds work / 15 seconds rest, 3 rounds:

• Jump Squats
• Push-Ups
• Burpees
• Plank to Shoulder Tap
• Skater Jumps

6 – Active Recovery

• 20 minutes yoga flow or stretching

7 – Rest

Week 2: Increasing Intensity Calisthenics Workout Plan

Now that your body is adapted, increase difficulty by adding more reps, sets, or advanced variations.

Day 1 – Full Body Strength (Progression)

• Clap Push-Ups – 3 sets of 8–10
• Bulgarian Split Squats – 3 sets of 10 per leg
• Side Plank with Reach – 3 sets of 12
• Glute Bridge March – 3 sets of 15
• Burpees with Push-Up – 3 sets of 10

2 – Lower Body + Core (Progression)

• Jumping Lunges – 3 sets of 12
• Single-Leg Squats to Chair – 3 sets of 8 per leg
• V-Ups – 3 sets of 15
• Side-to-Side Plank Walk – 3 sets of 30 seconds
• Wall Sit with Pulses – 2 sets of 1 minute

3 – Cardio & Conditioning (Progression)

Perform as a circuit, 4 rounds:

• High Knees – 1 minute
• Push-Ups – 20 reps
• Jump Squats – 15 reps
• Mountain Climbers – 30 seconds
• 60-second rest

4 – Upper Body Strength (Progression) 2 Weeks Calisthenics Workout Plan

• Archer Push-Ups – 3 sets of 8 per side
• Pike Push-Ups (elevated feet) – 3 sets of 8–10
• Towel Rows (under table) – 3 sets of 10
• Superman with Alternating Arm/Leg Raise – 3 sets of 10
• Side Plank Hip Dips – 3 sets of 12 per side

5 – HIIT Calisthenics Circuit (Progression)

Work 40 seconds / Rest 20 seconds, 3–4 rounds:

• Jump Squats
• Push-Ups with Shoulder Tap
• Burpees
• Skater Jumps
• Plank Jacks

6 – Active Recovery

• 20–30 minutes light yoga, walking, or foam rolling

7 – Rest

Tips for Success with This 2 Weeks Calisthenics Workout Plan

Focus on Form

Perform every movement with proper technique to avoid injury and maximize muscle engagement.

Apply Progressive Overload

Each week, increase reps, sets, or intensity slightly. Small progressions lead to big results.

Balance Nutrition

Pair your workouts with a balanced diet rich in lean protein, complex carbs, and healthy fats. Hydration is equally important.

Track Your Progress

Keep a workout journal to record reps, sets, and improvements over the two weeks.

Who Is This 2 Weeks Calisthenics Workout Plan For

This 2-week calisthenics workout plan is perfect for:

• Beginners who want to start exercising without equipment
• Busy professionals looking for efficient workouts at home
• Anyone seeking fat loss and bodyweight strength improvements
• Fitness enthusiasts who want a fresh routine to challenge themselves

Benefits You’ll Notice in 2 Weeks Calisthenics Workout Plan

By following this plan, you’ll likely experience:

• Improved muscle tone and strength
• Better endurance and stamina
• Enhanced balance and mobility
• Boosted metabolism for fat loss
• Increased motivation to stay consistent

This 2-week calisthenics workout plan provides a structured, progressive approach to bodyweight training. You don’t need a gym membership, fancy machines, or heavy weights—just consistency, effort, and the discipline to follow the schedule.

If you stick to the plan, you’ll build a foundation of strength, burn fat, and create long-lasting fitness habits. Once you complete these two weeks, you can either repeat the plan with added difficulty or transition into a longer-term calisthenics program.

Start today, challenge your body, and see just how powerful bodyweight training can be.

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!