Easy 30-Minute UPPER BODY CALISTHENICS WORKOUT for Beginners at Home (No Equipment)

Not everyone has access to a gym. And not everyone wants to buy a bunch of equipment.

That’s exactly why calisthenics works so well.

Today’s upper body calisthenics workout will walk you through 23 bodyweight exercises that strengthen your chest, back, shoulders, and arms — no gear required.

Think of this calisthenics workout program as your starting point. Give each move your best effort, and you’ll feel the difference. 

Let’s jump in!

This move is a staple in any upper body calisthenics workout, and for good reason.

You’ll hinge forward, walk your hands out to a plank, then walk them back. It warms up your shoulders, hamstrings, and core all at once.

If your hamstrings are tight, don’t worry — just bend your knees a little on the way back up.

Here’s the thing about basic calisthenics — sometimes the smallest movements make the biggest difference.

For this one, you’ll stay in a plank and just move your shoulder blades together and apart. Your arms stay locked the whole time.

It looks easy, but you’ll feel it working those muscles around your shoulder blades pretty quickly.

Now you’re adding a push-up into the mix.

Walk your hands out, do a push-up, then walk back to standing. It’s a full-body move that builds real strength over time.

This is one of those calisthenics skills that looks simple but really challenges your control and coordination.

This one’s all about subtle movement.

You’ll hold a forearm plank and rock your body forward and back — shifting your weight from your toes to your elbows.

Keep your hips steady and don’t let them sag. It’s harder than it looks, especially as the seconds tick by.

Time to flip over onto your stomach.

You’ll lift your arms and legs off the ground at the same time, squeezing your lower back and glutes at the top.

This move is great for building a strong posterior chain, which helps with just about every other exercise in this calisthenics workout program.

Same starting position, but now you’re adding a pulling motion.

Lift up into the superwoman, then pull your elbows back like you’re rowing. Squeeze those shoulder blades together tight.

If you’re working toward that calisthenics physique men often aim for, this is a great back-builder with zero equipment.

You’ll keep your chest lifted and move your arms from a “T” position to pulling your elbows back toward your ribs.

It’s a small range of motion, but your upper back will be on fire.

Keep your hands hovering off the floor the entire time — no resting allowed!

Hold that “T” position with your arms out to the sides and pulse upward with small, controlled movements.

This one sneaks up on you. The burn builds fast.

Focus on squeezing your shoulder blades together with every pulse. And keep your neck relaxed by looking down at the mat.

Negative push-ups are perfect if you’re building up to full push-ups.

You’ll lower yourself down slowly — taking about 3 to 5 seconds — then use your knees to push back up.

This calisthenics arm workout move builds serious strength in your chest, shoulders, and triceps. Don’t rush the lowering part.

Ready to try something a little different?

You’ll squat down, place your knees on the backs of your arms, and lean forward until your feet lift off the ground.

Hold for three seconds. It takes practice, so don’t get discouraged if you tip over a few times at first.

Simple but effective.

Get on your forearms, extend your legs back, and hold. That’s it.

Make sure your hips aren’t sagging or piking up. Breathe deep and stay tight. This is a core move that benefits anyone — whether you’re into beginner calisthenics women routines or more advanced training.

Diamond push-ups hit your triceps hard. And doing them as negatives makes them beginner-friendly.

Place your hands close together in a diamond shape and lower yourself down slowly. Use your knees to help you back up.

Focus entirely on that slow descent — that’s where the magic happens.

For this one, you’ll lie flat on your stomach and push your chest up while keeping your hips on the ground.

It’s like a push-up, but you’re only lifting your upper body.

Great for your triceps and a nice stretch for your abs too. If you’re doing a calisthenics abs workout, this is a solid addition.

Now you’re combining a push-up with a rotation.

Do a push-up, then rotate your body to the right and reach your arm toward the ceiling.

This adds some core work and shoulder stability into the mix. Keep your body in a straight line the whole time.

Set up in a side plank on your right forearm.

Lower your hips toward the floor, then drive them back up by squeezing your obliques.

Keep the motion controlled — no flopping down. You’ll really feel this one on the side of your core.

Same thing, just switching to the left side now.

Push up, rotate, reach. Follow your hand with your eyes as you twist.

Alternating sides keeps things balanced and works your whole core through the rotation.

Switch to your left side for the same dipping motion.

Drop your hips low, then squeeze them back up.

Keep your chest open and your shoulders stacked. This is great for building oblique strength on both sides evenly.

Back on your stomach for another superwoman variation.

Lift up, pull your elbows back, and hold that squeeze for three full seconds.

This one builds serious back strength and helps with posture. Take your time and really feel the contraction.

Pike push-ups are a fantastic calisthenics workout for beginners women and men alike — especially if you want to work toward handstand push-ups eventually.

Start in a downward dog position with your hips high.

Bend your elbows to lower your head toward the floor, then press back up. Keep your legs straight and look at your feet.

You’ve done the lifts and pulls — now just hold it.

Lift your arms and legs, and keep them up without touching the floor.

Squeeze your glutes and lower back the entire time. Breathe normally and don’t let yourself drop.

This one adds some dynamic movement to your plank.

Kick one leg up toward the ceiling, then bring that knee in toward your elbow.

Kick it back up again before switching. Your abs and hip flexors will definitely feel this.

Slow it way down.

Take 4 seconds to lower, pause at the bottom, then take another 4 seconds to push back up.

It’s not about how many you do — it’s about time under tension. This is one of those basic calisthenics moves that builds real strength.

You’re almost done!

From a high plank, pike your hips up and reach back with one hand to tap your opposite ankle.

Lower your hips back down and alternate sides. Keep your movements smooth and controlled — no rushing through this one.