Calisthenics will tone and strengthen your whole body.
If you want a cut, sculpted body, calisthenics workouts are among the most effective routines you can follow. Most calisthenics workouts don't use any apparatus or equipment, and use the resistance created by your own body to tone and define the muscles, while also burning fat. Doing three to five calisthenics workouts per week will help you develop the lean and chiseled look you are after.
Work That Upper Body
Calisthenics workouts for your upper body can be performed in your living room or back yard, in a park or anywhere you have the space. Once or twice a week, work through the following workout routine, after warming up beforehand with five pushups, 10 mountain climbers and a 15-second plank: 20 pushups, 20 triceps dips, 10 hand walkouts, 20 mountain climbers, 15 burpees and a 60-second plank. Repeat three times. If you can't complete the entire routine, reduce the number of repetitions per exercise to begin with, then increase as you get stronger over time.
Build Your Lower Body
To really get your lower body in shape, you need a tough routine to do once or twice a week. Don't forget to warm up with five toe touch jacks, 10 lateral lunges and a 15-second wall sit and make sure you have sufficient space to do perform the workout. Do 20 toe touch jacks, 20 depth squats, 20 lateral lunges (10 per leg), 20 single-leg deadlifts (10 per leg), 20 tuck jumps, 20 calf raises and a 60-second wall sit. Repeat this circuit three times. Again, if this is too difficult to begin with, reduce the number of repetitions and add more as you improve.
Target the Whole Body
Once a week, target your whole body through a combination of upper- and lower-body exercises in the one workout. Warm up with five pushups, 10 squats and a 15-second plank. Then perform the following routine three times: 20 pushups, 20 squats, 20 crunches, 20 mountain climbers, 10 toe touch jacks, 10 burpees and a 60-second wall sit. Perform this three times through, adjusting for your level of fitness as needed. This is a tough workout, so make sure you give yourself a minute or two of rest between each round.
Up the Ante With Intervals
Intervals are a highly effective method for cutting down body fat and building lean muscle - both essential for the "cut" look. While intervals are often done with running or swimming, you can also choose a tough calisthenic movement to work with. For example, you might choose burpees, toe touch jacks or depth squats. To perform the interval session, do your chosen exercise as many times as possible in 20 seconds. Take 10 seconds of rest, then repeat the process for eight rounds. Though this only adds up to four minutes of total work, it's very challenging. Two to three short interval sessions per week after your calisthenic routines will really increase the rate at which your physique changes.