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 a fitness enthusiast and certified personal trainer with years of experience in bodyweight training, I am excited to share with you a complete 21-day bodyweight program that will help you build muscle, get stronger, and lose body fat. Throughout my career, I have witnessed firsthand the transformative power of bodyweight exercises, and I have seen countless clients achieve incredible results using this approach.
The program I will outline here requires no equipment other than your body and a stopwatch or clock to keep time. This makes it a perfect option for those who prefer to work out at home or don't have access to a gym. Whether you are a beginner or an experienced fitness enthusiast, this program can be tailored to suit your needs and abilities.
The program is designed to be completed over the course of 21 days, including active rest days. It is widely believed that it takes 21 days to form a new habit, and within this timeframe, you will start to see positive changes not only in your physical appearance but also in the way you think about exercise.
Consider this 21-day program as a springboard into a fitness lifestyle. It will provide you with a template that you can use even after the 21 days are over to create your own customized program going forward. 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 will vary depending on your experience level and are categorized as Levels One, Two, and Three. Level One is suitable for beginners, Level Two is for intermediate exercisers, and Level Three is for those with more experience. To ensure proper form and technique, I have included links to video demonstrations for each exercise, making it easy for you to follow along.
Before each workout, it is essential to warm up your body. I recommend starting with dynamic stretching, which involves moving your limbs through a full range of motion. This will prepare your muscles and joints for the exercises to come. After the workout, it is crucial to cool down with some static stretching, where you hold each stretch for 5-10 seconds to promote flexibility and reduce muscle soreness.
To elevate your heart rate and increase your core body temperature before each workout, I suggest starting with a 10-15 minute cardiovascular warm-up. This can be as simple as going for a walk, jog, or run at a moderate pace that challenges you but doesn't exhaust you.
Now, let's take a look at the program overview and the exercises included in each week:
Week 1:
-
Day 1: Legs & Glutes
- 40 Jumping Jacks
- 20 Lunges
- 25 Squats
- 10 Star Jumps
- 10 Reverse Cross Lunges
- Rest between circuits:
- Level 1 (beginner) - 90 seconds
- Level 2 (intermediate) - 60 seconds
- Level 3 (experienced) - 30 seconds
- Repeat the circuit 3 times
-
Day 2: Upper Body
- 15 Burpees
- 10 Push-ups
- 15 Reverse Snow Angels
- 40 Mountain Climbers
- 25 Leg Raises
- Rest between circuits:
- Level 1 (beginner) - 90 seconds
- Level 2 (intermediate) - 60 seconds
- Level 3 (experienced) - 30 seconds
- Repeat the circuit 3 times
-
Day 3: Core
- 40 Russian Twists
- 20 Push-ups to Plank
- 15 Bench/Chair Dips
- 30-second Plank
- 40 Crunches
- Rest between circuits:
- Level 1 (beginner) - 90 seconds
- Level 2 (intermediate) - 60 seconds
- Level 3 (experienced) - 30 seconds
- Repeat the circuit 3 times
-
Day 4: Active Recovery
- Go for a brisk walk or a light jog for 10-20 minutes
- Perform some static stretching to aid in recovery
- Follow the circuit:
- 30 Full Plank Shoulder Taps
- 25 Leg Raises
- 10 Push-ups
- 40 Russian Twists
- 45-second Plank
- Rest between circuits:
- Level 1 (beginner) - 90 seconds
- Level 2 (intermediate) - 60 seconds
- Level 3 (experienced) - 30 seconds
- Repeat the circuit 3 times
-
Day 6: Total Body Workout
- 15 Supermans
- 15 Burpees
- 25 Squats
- 10 Star Jumps
- 40 Mountain Climbers
- 10 Push-ups
- Rest between circuits:
- Level 1 (beginner) - 90 seconds
- Level 2 (intermediate) - 60 seconds
- Level 3 (experienced) - 30 seconds
- Repeat the circuit 3 times
-
Day 7: Rest Day
Week 2 and Week 3 follow a similar structure, with different exercises targeting various muscle groups. The rest periods and repetitions remain consistent with Week 1.
The program concludes after 21 days, and if you have successfully completed it, you will have achieved significant progress in your fitness journey. Your aerobic and anaerobic fitness levels will have skyrocketed, your strength will have increased, and you will have made noticeable changes in your body composition.
Furthermore, by instilling fitness as a part of your daily habits, you are setting yourself up for a lifetime of health and wellness. Remember to listen to your body, modify exercises as needed, and always prioritize proper form and technique.
If you prefer to have the program easily accessible and track your progress, you can follow it in our app, which provides a user-friendly interface and additional features to enhance your experience.
I hope this 21-day bodyweight program helps you achieve your fitness goals and encourages you to maintain an active and healthy lifestyle beyond the initial three weeks. Remember, consistency is key, and with dedication and perseverance, you can transform your body and improve your overall well-being.
