30 Min Beginner Full Body CALISTHENICS Workout at Home | No Repeat

Build strength and confidence with this 30 min beginner calisthenics full body workout at home, designed as a no repeat session that’s approachable, effective, and easy to follow from start to finish.

This is a 30-minute full body calisthenics workout featuring 30 different exercises with a 40s work / 20s rest timer. Only a few movements are unilateral (L/R). The workout is already beginner-friendly, and during the 20-second rest I demonstrate even easier modifications for selected exercises, so you can truly train at your own level.

A 3-minute warm up (30s on, no rest) kicks things off — I highly recommend not skipping it. A stretch & cool down is included at the end to help you recover and feel good after the session.

This is your workout:
Go at your own pace, pause when needed, and always choose quality over quantity. Consistency beats intensity — especially when you’re just getting started.

🕒 WORKOUT OVERVIEW

• Total workout: 30 minutes (no repeat)
• Warm up: 3 minutes (30s on, no rest)
• Timer: 40s work / 20s rest
• Level: Beginner
• Style: Full body calisthenics
• Cool down & stretch: Included

🧰 EQUIPMENT

• Exercise mat
• Chair or sofa (for assisted & elevated movements)

🔥 WORKOUT BREAKDOWN

00:00 Intro
0:55 Warm up
4:05 Plank to pike walk
5:05 Press up negatives
6:05 Kneeling squat
7:05 Push up on knees
8:05 Squat
9:05 Low cossacks
10:05 Chair assisted pistol squat L/R
12:05 Pike compression
13:05 Alternating single pike lifts
14:05 Straddle leg lifts
15:05 Pancake lift
16:05 Scapular push up
17:05 Reverse plank hold
18:05 Elevated push up
19:05 Elevated high plank hold
20:05 Tricep dips
21:05 Tabletop hip thrust
22:05 Tabletop hold march
23:05 Reverse Nordics
24:05 Shoulder taps
25:05 Superman pulls
26:05 Bird dog
27:05 Plank toe taps
28:05 Plank hold
29:05 V-sit hold
30:05 Hollow hold
31:05 Side plank hip dips L/R
33:05 Cool Down

💬 If this is your first calisthenics workout — welcome! Take your time, use the modifications, and enjoy the process.

👍 Don’t forget to like, comment, and subscribe if you trained with me!

🔖 HASHTAGS

#beginnercalisthenics #calisthenicsworkout #calisthenics #fullbodyworkout
#norepeatworkout #homeworkout #bodyweightworkout
#beginnerworkout #homewrokout #calisthenicsforbeginners #luciebraunschweig

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

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Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.