5-Minutes Calf Workout At Home: Bodyweight Calf Exercises

Intensive 5-Minute Bodyweight Calf Exercise

FitGAG readers, what’s up! We have the perfect workout to help you build and maintain your calf muscles. This workout takes only five minutes, and you don’t need any equipment.

It doesn’t matter if you do one round to finish or a few for a great calf workout; it will be intense. You will feel the burn tomorrow!

Total Length: 5 Minutes

Intensity: High

Equipment: No equipment required

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Calf Workout At Home

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the number of reps or take fewer breaks each time you complete this circuit.

#1 Speed Calf Raises

Setup

• Stand straight up in a stable position, with your feet, and your toes pointed forward.

Instruction

1. Get your calves to contract and go up and down as quickly as possible.
2. Repeat!

#2 Outer Calf Raises

Setup

• Stand straight up with your feet spread outward.

Instruction

1. To raise your calves, contract your calves.
2. Bend your calves at the top and return to the starting point.
3. Repeat!

#3 Inner Calf Raises

Setup

• Stand straight up with your feet pointing inward.

Instruction

1. To raise your calves, contract your calves.
2. Bend your calves at the top and return to the starting point.
3. Repeat!

#4 Heel-Ups

Setup

• Stand straight up with your feet pointed in front.

Instruction

1. Lift your toes up with your heels on the ground.
2. Rock back into the starting position, and then repeat!

#5 Calf Squats

Setup

• Stand straight up with your feet pointed in front.

Instruction

1. To squat down, hinge at your waist.
2. Transfer weight onto your toes at the bottom of the squat, and drive upwards through the calves. Don’t be afraid to hold onto a wall/railing for stability. ).
3. Repeat!