---
title: '30 Min Beginner Full Body CALISTHENICS Workout at Home | No Repeat'
source: 'https://youtube.com/watch?v=S23SccJ0Ru0'
video_id: 'S23SccJ0Ru0'
date: 2026-06-28
duration_sec: 2273
---

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

> Source: [30 Min Beginner Full Body CALISTHENICS Workout at Home | No Repeat](https://youtube.com/watch?v=S23SccJ0Ru0)

## Summary

This video is a 30-minute full-body calisthenics workout for beginners. It includes a 3-minute warm-up and a 30-minute workout with 40 seconds of work and 20 seconds of rest. The only equipment needed is a mat and a chair or sofa.

### Key Points

- **Warm-Up** [0:00] — The workout starts with a 3-minute warm-up to stretch wrists, shoulders, and hips.
- **Workout Structure** [0:25] — The main workout is 30 minutes with 40 seconds of work and 20 seconds of rest.
- **Equipment** [0:36] — Only a mat and a chair or sofa are needed for assisted exercises.
- **Modifications** [0:42] — Modifications are shown during rest periods for exercises that are too challenging.

## Transcript

Happy new year everyone and welcome in
today's 30inut full body bodyweight only
calisthenics workout for beginners. We
will start with a 3inut warm up where
the timer will be on 30 seconds of work
and no rest and I beg you not to skip
it. It is important that we stretch our
wrists, our shoulders and our hips
before we start with the workout. Then
we go straight into the 30 minute
calisthenics body weight workout where
the timer will be on 40 seconds of work,
20 seconds of rest. You only need a mat
and a chair or sofa for some assisted or
elevated exercises. In the 20 seconds
rest for some exercises, I will show you
even another modifications if these
exercises are still too challenging for
you. And now let's get started and have
fun.
>> [music]
>> I'm running out of [singing] time. Every
day goes by so fast
[music]
and every moment [singing] counts. Baby,
I don't want to miss a thing.
We can sleep under [music] the stars. We
can sleep under the stars. Or hang out
in hotel [singing] bars. Driving
somewhere in your car. We can sleep
[music] under the stars. We can sleep
under the [singing] stars. under the
star. Baby, where [music] are you?
[music] Baby, where are you?
[music]
>> [music]
>> We can sleep under the stars or [music]
hang out in hotel bars. We can sleep
under the [music and singing] stars. Oh,
the stars. Oh, the stars.
We can do what we like.
[music]
We can do what we like. [music]
Heat.
[music]
Heat.
[music]
[music] Heat. Heat.
[music]
[music]
Heat.
Heat. [music]
Young
[music]
baby
[singing] young.
Oh [music]
baby, while we're young.
[singing]
Oh [music]
baby. While we're young,
watch out.
I'm coming [music] for you. And it would
feel like it's a dream coming true.
You're mine.
I already knew. [music] You dropped that
gorgeous, but you don't have a clue.
Your smile
could tell me.
I query aching heart. But hold on.
You'll soon
be mine.
I know that you give in. [music]
So come [music] fall in love with me.
Doesn't know we're supposed to be.
[music]
Let's go home to bed now.
It's more than just a game for two. It's
made for me and you. I stay in your head
now
[music] until you're mine.
Let's go home to bed [music] now.
It's more than just a game to explain
for me and you. I stay in your head now
until you're mine.
Watch out.
I'm coming for you [music]
and it will feel like it's a dream
coming true. You're mine.
I already knew. [music]
You dropped it gorgeous, but you don't
have a clue. Your smile
could tear me apart.
I dwell with [music] the string aching
heart. Hold on.
soul be mine.
I know that you'll give [music] in
giving [music] to me. So come fall in
love with me.
Cuz I know we're supposed to be. [music]
Go home to bed now.
It's more than [music] just a game for
two. It's made for me and you. I stay in
your head now
until you're mine. Mine.
Let's go to bed now.
It's more than just a game for two. It's
for me and you. I stay in your head now.
I know you're mine.
Mine.
I stay in your head. I stay in your
head. I say in your [music]
I stay in your head.
[music]
[music]
[music]
My heart is beating to your drum
and I'm blinded by the sunshine in your
eyes. Not thinking twice in my d.
Although I know you're all I want.
How could I crave something so bad?
[music and singing]
My sweaty palms reveal a warning I
should hear. But I don't care. You drive
me mad. I'll ignore the truth and run to
you so we [music] could drive
away. [singing] You'll hear me say
everything is going to be okay.
I don't need nobody else to say to you.
Trying to stop me, but I'm under your
spell. [music]
Can't help myself. [singing]
You know too well [music] I need you
close. Can't help myself.
[music]
Trying to stop me under your spell.
Can't help myself.
[music]
myself
and suddenly [music and singing] I'm by
your side
cuz I am out of things to explain how I
feel. It's better to enjoy the ride. I
feel at home, [music]
never alone. [singing]
My friends are asking me if I [music]
have left the planet cuz I seem high all
the time. You think I'm in a failure,
but my impression is that I'm in heaven
so we could drive
away. You'll [singing] hear me say
everything is going to be okay. [music]
I don't need nobody else to sit. You try
me, but I'm under your spell.
Can't help [singing] myself.
[music]
You know too well I need you close.
Can't help myself.
[music]
Trying to stop under your spell. Can't
help myself.
[music]
[music]
>> [music]
>> Did someone put something in my dream?
The world is [music] spinning in my
head.
When you hold me, it feels so soothing.
[music]
You're like a story I know so well.
can help myself [music]
know
you. I
need you.
[music]
Oh
under your spell.
I felt your [music] heavy breath through
darkness. The smoke is getting close to
my bed. [music] I cannot make a sound.
Empty eyes. Sleeping but I paralyed.
Don't call
me
[music] cuz I'm
I
[music]
[music]
[music]
>> [music]
[music]
[music]
[music]
[music]
[music]
>> Don't cover
me
cuz I'mma let you out. I'mma let you in.
You're my enmy.
If you would let me go, I will let you
in.
So
me
you let you in. [music] Come on
me.
If you let me go, I will let you in.
[music]
>> [music]
[music]
>> Hey,
[music]
[music]
hey, hey. Heat. Heat.
[music]
Heat. Heat. N.
Heat. Heat.
[music]
[music]
[music]
>> [music]
[music]
>> Heat. Heat. [music]
All I want is All I want is [music]
All I want is All I want is All [music]
I want is All I want is
All I want is
[music] All I want is All I want is
All I want is All I want is [music]
All I want is All I want is All I want
is All I want is
I
[music]
[music]
>> [music]
[music]
>> All I want is All I want is All I want.
All I want is All I want. [music] All I
want is All I want. All I want [music]
is
>> [music]
>> All I want is
heat. Heat.
Heat.
All I want is all I want is [music] all
I want. All I want is all I want. All I
want is [music]
all I want is
[music]
[music]
[music]
>> [music]
[music]
>> Every day
since I was told that
[music and singing] You don't want me,
but maybe you're just holding. [music]
You know, I try to hold on [singing] to
you. [music] I can't stand up cuz I'm
not the kind of girl who paints your
perfect world.
Can't push set up. We're not living in a
frame. And [singing] this ain't just a
game.
>> [music]
>> I feel your heartbeat. I know
[music and singing] you're concrete.
I [music] know you're concrete.
Running around in circles, [music]
always stuck in the same rooms and
places [music]
like swimming under water. But you
control my heart with spells. Oh,
[singing]
I can't stand up cuz I'm not a kind of
girl who paints your perfect world.
Can't push set [music] up. We're not
[singing] living in a frame. And this
ain't just a game. [music]
Circle around.
[music]
I feel your heartbeat. I know you're
concrete. [music]
>> [music]
>> me. I know you're concrete.
[music]
[singing]
[music]
You [music] taste
now.
[music]
me.
[music]
I [music] can't just call you when the
moon is rising. I'm craving every
[music] moment with you. I can't just
need you when the tides are turning. I
cherish every second with you. [music]
I've got to hold on to your heart every
day of the week, every week of the
[singing and music] year. I've got to
rewind and restart till you get what you
need. Till you get all of me. Yeah, you
get all of it. Baby, I give you all of
me. Please take what you want from me.
Yeah, you get all of me. Baby, I give
you all of me. Please take what you want
from me. [music]
All of meoo
meoo.
>> [music]
>> Baby, I give you all this you want me.
[music]
I can't just have you any way I [music]
want you. Cuz you deserve it all and
much more. I can't just want you when
the sky is [music] deep blue. I'm better
now than I was before.
I've got to hold on to your heart every
day of the week, every week of the year.
I got to rewind and restart. So you get
what you need. [music] So you get all of
me. Yeah, you get all of me, baby. I
gave you all of me. Please take what you
want from [music] me.
Yeah, you [singing] get all of me. Baby,
I give you all of me. Please take what
you want from me.
Oo
meoo
[music]
meoo
meoo
[music]
me. [music]
Woohoo.
Woohoo.
Woohoo.
I've got to hold on to your heart every
day of the week, every week of the year.
I've got to rewind and restart till you
get what you need. So you get all of me.
Yeah, you get all of me, baby. I give
you all of me. [music]
What you want from me?
You get all of it, baby. I [music] give
you all of it. Please.
[music]
[music]
[music]
>> [music]
[music]
>> Hey girl, you look a little unsure.
[music]
I see you [singing] hiding in the light
on the [music] edge of the dance floor
with the nails burning bright.
Should be dancing now. Dance with me.
It's all right. We [music] should be
dancing now. Dance with me. [singing]
It's all right. We should be dancing
now. Dance with me. It's all right. We
should be dancing [music] now. In a
blink of an eye.
like this.
Yeah.
So yeah,
I know we're hungry and a crappy cup
to a nightclub queen.
[singing and music]
Now you're winning every dance
with moves [music and singing] no one's
ever seen.
We [music] should be dancing now. Dance
with me. It's all right. We should be
dancing [music] now. Dance with me. It's
all right. She be dancing [singing] now.
Dance with me. It's all right. [music]
She be dancing now in a blink of an eye.
[music]
I think
all [music] of this Yeah.
I'm in the lead. We're doing fine. You
show me yours. I show you mine. [music]
You're in the lead. We're doing fine.
You show me yours, baby. [music]
[music]
[music]
Heat. Heat.
like this.
I think [music]
this Yeah.
[music]
Get this [music] party started. I got
the music playing loud. How you like my
outfit? [music] I have to say I'm kind
of proud. I got my dancing shoes on and
I'm feeling dangerous. Let's get [music]
this party started. Yeah, we going
[singing] to be adventurous. We went to
the club [music] like we always do. This
girl caught my eye, said, "How do you
do?" She [music] said, "I am not
interested." Thank you. Then she left
the room.
>> I'll have the usual. [music]
Give me the usual. [singing]
I'll take the usual. Oh,
I'll have the usual. [music]
Give me the usual. Another usual.
[music]
Yeah.
[music]
Heat.
[music]
>> [music]
[music]
>> Going to grab some [singing] air now. I
tried to pick myself up. Nothing's
[music] wrong with me yet, but maybe
this bow tie was too much. I just have
to [music] be cool. Looking like I'm
Clint Eastwood. Make the bad or ugly. My
mama said that I'm the good. We went to
the club like [music] we always do. This
girl caught my eye said, "How do you
do?" She said, "I [music] am not
interested." Thank you. Cuz she left the
room.
>> I'll [music] have the usual. Give me the
usual. I'll take the [music] usual.
I'll have the usual. Give me the [music]
usual. Another usual.
You know I [music] got to
give you
>> [music]
[music]
>> Come on, baby. [music]
Baby.
About to leave already
[music and singing] packing. Come with
me. I'm not really asking. We'll get
away to a place where we
[singing and music] don't know.
About to see the world
[music and singing] in action. What we
can be. Life with no distractions. We'll
get [music] away. This is what we waited
for. [singing]
Take [music] my hand. We'll make it
somehow. We can't miss out.
I'm done living life with the lights.
[music] I'm done with my own [singing]
doubts.
Let's
be free.
Heat. Heat.
>> [music]
>> Not looking back. Eyes on [music] the
freeway. Bonnie and Clyde, a classic
cliche. We're on [music] the run. This
is what we [singing] waited for.
[music]
Take my hand, we'll make it [singing]
somehow. Heat. Heat. Heat.
Heat. Heat.
Hey,
[music]
[music]
got me feeling [music and singing]
like I'm walking on air. Still I'm
fading. [music]
I'm so scared of misbehaving. [singing]
I'm laying low. I'm laying low.
[music] Got me [singing] drowning. Feel
like running away, but I'm staying.
I need your love, not a haven.
No one can show no.
[music]
Cuz when [singing] I dance, nobody on
the floor.
You [music] move me, move me to my core.
Cuz when I [singing] feel like nobody,
nobody
like nobody.
You got [music] me feeling good.
Like I'm drowning. Drowning in your
love.
You got [music] me feeling good.
>> [music]
>> had me wondering putting
[music and singing] up a charade. I was
something. I need your [music] love.
Going to cave in just so you know.
[music]
Cuz
when I dance, [singing] nobody on the
floor. You move [music] me, move me to
my core. Cuz when I feel like [singing]
nobody,
nobody
like nobody. [music]
You got me feeling good
like I'm drowning drowning in your
You got me feeling good.
No,
you got me feeling [music]
like I'm trying to
[music] touch.
You got me feeling.
[music]
You got me feeling good.
>> [music]
>> You got me feeling good
now.
Got me drowning. Feel like running
[singing] away, but I'm staying.
I need your love and not a haven.
No one show.
[music]
You got me feeling good
like I'm drowning drowning you.
[music] You got me feeling good.
[music]
from your touch.
You got me feeling [music] hurt.
[music]
[music] Honey, [singing]
put your phone down.
I know you've been [singing] hurting
[music]
the spirals a long road. Take my
[singing]
head and listen.
Maybe one day you'll cross paths and you
both got new perfumes. The life you used
to live is left within that old heart.
Maybe nothing's ever said
in your chest [music] to set on fire,
but I promise you it's nothing [singing]
but a cold li. [music]
[singing]
I know [singing and music] you don't
want to hear.
Your heart is still worth
the way it looks at you.
Every [music and singing] touch you get.