Push-ups (3x10), Squats (3x15), Plank (3x20s), Jumping Jacks (3x30s) Increasing Intensity
Incorporating explosive or high-intensity moves into your sets increases your heart rate and metabolic burn:
Adds a plyometric element to standard squats to boost calorie burn. Example 4-Week "Body Recomposition" Routine
A full-body "fat incinerator" that combines a squat, plank, and jump.
Aim for at least 2-3 full-body sessions per week to see significant transformation. Perspectives on Calisthenics Shredding
This plan from SQUATWOLF focuses on increasing volume and intensity over time to promote leanness. Sample Workout (Repeat 3x/week) Building Foundation
As you get stronger, move to harder variations (e.g., from regular push-ups to decline or archer push-ups ) to keep building muscle.