In this article, we provide you with a complete 21 days body weight program to build muscle, get stronger and lose body fat. Because all you need is your body and a stopwatch, this is a home gym friendly program that anyone can do. If the rep counts listed are too challenging (or too easy), decrease or increase as needed.
The program consists of 21 days of workouts including days with active rest. It is widely believed that it takes 21 days to form a new habit. Within these 21 days of workouts you should start to see a positive change in the way you think about exercise as well as a change in your body composition.
You should consider this 21 day program to be a springboard into a fitness lifestyle. It will provide you with a template that you can use when the 21 days is over to create your own program going forward.
The workouts are designed in circuit fashion where you do a series of moves and then rest before repeating the circuit. The rest between circuits varies according to your experience level and are categorized as Levels One, Two and Three as follows:
Level One - Beginner
Level Two - Intermediate
Level Three - Experienced
You will find links to video demonstrations for each exercise listed.
- Yourself
- Stopwatch or clock (to keep time)
Before the workout you should do dynamic stretching, where you move your limbs through a full range of movement rather than holding them in an isometric contraction. After the workout, you should do some static stretching, where you hold the extended position for 5-10 seconds.
Here are 6 dynamic stretches that are tailored to prepare your body for the exercises to follow:
- Arm circles
- Body hugs
- Air squats
- Arms out torso rotations
- Legs spread apart down to the right, left and the middle
Go for a walk, jog or run. Move at a moderate pace that will elevate your heart rate and elevate your core body temperature but not exhaust you.
Day 1 – Legs & Glutes
- 40 Jumping Jack
- 20 Lunge
- 25 Squat
- 10 Star Jump
- 10 Reverse Cross Lunge
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times.
Cool Down with Static Stretches - 3-5 min
- 15 Burpee
- 10 Push Up
- 15 Reverse Snow Angel
- 40 Mountain Climber
- 25 Leg Raise
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 40 Russian Twist
- 20 Push Up To Plank
- 15 Bench \ Chair Dip
- 30-sec Plank
- 40 Crunch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
- 30 Full Plank Shoulder Tap
- 25 Leg Raise
- 10 Push Up
- 40 Russian Twist
- 45-sec Plank
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 15 Superman
- 15 Burpee
- 25 Squat
- 10 Star Jump
- 40 Mountain Climber
- 10 Push Up
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
If you choose to do an active recovery exercise today that is ok. Just know that for today it's not mandatory. Make sure you are recovered for tomorrow's workout
Day 1 – Legs & Glutes
- 20 Jump Lunge
- 20 Squat To Alternate Leg Kickback
- 20 Alternate Glute Kickback
- 20 Floor Bridge
- 10 Fire Hydrant (right side)
- 10 Fire Hydrant (left side)
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 timesCool Down with Static Stretches 3-5 min
- 15 Superman Pull
- 10 Close Grip Push Up
- 20 Crunch Punch
- 15 Full Plank Shoulder Tap
- 20 V Sit Leg Raise
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Stretches 3-5 min
- 40 Russian Twist
- 15 Push Up To Plank
- 30s Side Plank (right side)
- 30s Side Plank (left side)
- 10 Bench \ Chair Dip
- 30 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
You can follow the plan in our app:
- 15 Full Plank Shoulder Tap
- 25 Toe Touch Crunch
- 10 Floor Tricep Dip
- 15 Crunch
- 30 Flutter Kick
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 8 Body Up
- 15 Burpee
- 16 Squat To Alternate Leg Kickback
- 30 Mountain Climber
- 10 Star Jump
- 20 Air Bike
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times.
If you choose to do an active recovery exercise that is ok. Just know that for today it's not mandatory. Make sure you are recovered for tomorrow's workout.
Day 1 – Legs & Glutes
- 20 Jump Lunge
- 10 Alternate Side Lunge
- 10 Glute Kickback To Fire Hydrant (right side)
- 10 Glute Kickback To Fire Hydrant (left side)
- 10 Single Leg Glute Bridge (right side)
- 10 Single Leg Glute Bridge (left side)
- 10 Star Jump
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 20 Alternate Superman
- 10 Crunch
- 15 Full Plank Shoulder Tap
- 30 Flutter Kick
- 30s Plan To Forward Plank
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 40 Russian Twist
- 15 Push Up To Plank
- 10 Side Plank Pulse (right side)
- 10 Side Plank Pulse (left side)
- 10 Floor Tricep Dip
- 30 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
Go for a brisk walk or 10-20 minute light jog
Do some static stretching and rest up for optimal recovery
- 10 Pike Push Up
- 15 Toe Touch Crunch
- 10 T Push Up
- 20 Leg Pull In
- 20 Alternate Heel Touch
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Repeat 3 times
Cool Down with Static Stretches 3-5 min
- 10 Body Up
- 15 Crunch
- 15 Burpee
- 60s Plank
- 16 Squat To Alternate Leg Kickback
- 10 Push Up
Rest between circuits:
- Level 1 (beginner) - 90 secs
- Level 2 (intermediate) - 60 secs
- Level 3 (experienced) - 30 secs
Cool Down with Static Stretches 3-5 min
Repeat 3 times
Congratulations you have completed this challenge!
If you’re able to follow this 21-day calisthenics workout, for the full three weeks, you will have achieved a great deal. Your aerobic and anaerobic fitness will sky rocket, your strength levels will increase and you’ll make major changes to the way your body looks and feels. You’ll also be instilling fitness as a part of daily habits, setting you up for a lifetime of health and wellness.
Insights, advice, suggestions, feedback and comments from experts
As an expert in fitness and bodyweight training, I am here to provide you with a complete 21-day bodyweight program that will help you build muscle, get stronger, and lose body fat. With just your body and a stopwatch, this program is perfect for anyone looking to work out from the comfort of their own home.
Now, let's dive into the concepts used in this article:
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Program Overview: This 21-day program is designed to help you form a new habit and see positive changes in your body composition. It serves as a springboard into a fitness lifestyle and provides you with a template to create your own program going forward.
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Circuit Training: The workouts are structured in a circuit fashion, where you perform a series of exercises and then rest before repeating the circuit. The rest periods between circuits vary based on your experience level, categorized as Levels One, Two, and Three (beginner, intermediate, and experienced).
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Equipment Needed: All you need for this program is yourself and a stopwatch or clock to keep track of time.
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Warmup: Before each workout, it is important to do dynamic stretching, which involves moving your limbs through a full range of motion. After the workout, static stretching is recommended, where you hold extended positions for 5-10 seconds.
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Cardiovascular Warm-Up: Start each workout with a 10-15 minute walk, jog, or run at a moderate pace. This will elevate your heart rate and body temperature without exhausting you.
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Weekly Breakdown:
- Week 1: Legs & Glutes, Upper Body, Total Body, Active Recovery, Rest Day
- Week 2: Legs & Glutes, Upper Body, Total Body, Active Recovery, Rest Day
- Week 3: Legs & Glutes, Upper Body, Total Body, Active Recovery, Rest Day
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Exercises: Each workout consists of a variety of bodyweight exercises, such as jumping jacks, lunges, squats, star jumps, push-ups, and more. The rep counts and exercise demonstrations can be found in the article.
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Rest Periods: The rest periods between circuits vary depending on your experience level. It is important to take the recommended rest time to allow your body to recover properly.
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Cool Down: After each workout, cool down with static stretches for 3-5 minutes to help prevent muscle soreness and improve flexibility.
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Active Recovery Days: On active recovery days, you can go for a brisk walk or a light jog. Make sure to do some static stretching and give your body time to rest and recover.
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Program Completion: By following this 21-day calisthenics workout program, you can expect improvements in aerobic and anaerobic fitness, increased strength levels, and noticeable changes in your body composition. This program will also help you establish fitness as a daily habit, setting you up for a lifetime of health and wellness.
Remember, consistency is key when it comes to achieving your fitness goals. Stay dedicated and motivated throughout the 21 days, and you will see the results you desire. Good luck on your fitness journey!
