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Calisthenics Full Body Workout for Muscle Strength
Caroline Girvan•Processed: Mar 03, 2026
40-minute workout video. Strength, HIIT. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of 11 mini complexes focusing on full body strength using bodyweight exercises. Each complex lasts 3 minutes with a focus on form and control.
🏃 Guide
This full body calisthenics workout is designed for individuals looking to enhance their muscle strength and overall fitness. It effectively addresses the challenge of maintaining strength without the need for equipment.
Benefits
Muscle Strength
Cardiovascular Endurance
Step-by-Step Guide
1
Superman
Lie face down, extend arms and legs, lift them off the ground while engaging your back muscles. You should feel your back working. Ensure your neck is neutral.
2
Deadstop Push Ups
Start in a push-up position, lower your body to the ground, pause, and push back up. Focus on control and feel your chest and triceps engage.
3
Heel Elevated Squats
Stand with heels elevated, squat down keeping your chest up. You should feel your quads working. Ensure your knees track over your toes.
4
Plank Hips Up & Down
In a plank position, lower your hips side to side. Engage your core and feel the obliques working.
Safety Notes
Consult a physician before starting if you have a history of heart disease or joint issues.
Duration: 40m 59s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None🏋️ Yoga Mat
Primary Focus
💪 Full Body
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#40 min#full hour#long#Strength#HIIT#intermediate#None#Yoga Mat#Full Body#medium