Gym goers often view freehand exercise as an afterthought. These bodyweight moves are either treated as a light warm-up or focus on them only when they've been away from the gym for a while. However, research says otherwise.

“In healthy young and middle-aged individuals, the performance of free weight and body mass-based RT for 8 weeks could induce muscle hypertrophy, and IMF content was decreased following the body mass-based RT alone,” as cited in a study published in Experimental Physiology by Madoka Ogawa and her team.

In short, Calisthenics didn’t just build muscle; it also helped burn the intramuscular fat more effectively. How? Let's find out.

Why Freehand Works?

Before jumping to the exercises, let us first understand why freehand training isn't just the warm-up to your weight training session.

"No differences were detected in the direct comparison of strength, jump performance, and muscle hypertrophy," read a study published in the BMC Sports Science Medicine and Rehabilitation journal.

"Current body of evidence indicates that strength changes are specific to the training modality, and the choice between free-weights and machines is down to individual preferences and goals," the study elaborated. Here are seven moves to get you started.

The Essential Freehand Moves You Should Try

• Push-Ups
  This is one of the classic upper-body builders that targets the chest, shoulders, triceps, and even the core if done right.
• Squats
  While squats work better when you overload them with weights, that doesn’t mean you can’t hit the quads and hips without the weights. Increasing reps and sets can give you significant gains while improving mobility and muscle endurance.
• Lunges
  If bodyweight squats feel a little too easy, then lunges may make things more challenging. Besides isolating each leg and targeting the quads, lunges also help you strengthen the smaller stabilizer muscles that compound moves like squats often miss.
• Planks
  Planks are the basics of core training. When done properly, plans target the entire core and glutes. A strong plank is the foundation that helps you tackle more complex core moves like the L-sit or V-sit as you progress.
• Jumping Jacks
  Want to burn calories? Well, jumping jacks burn them pretty quickly while elevating the heart rate, which supports fat loss.
• Mountain Climbers
  While jumping jacks may be more cardio-focused, mountain climbers prioritize your core while also challenging your cardio. Mix these moves in a single session, and you'll be training both aspects effectively.
• Leg Raises
  Straight-leg lifts carve the lower abs and improve your hip flexors. And if you've already mastered the plank, then you have no trouble keeping your torso tight.

Tips to Maximise Gains

Make sure to warm up before going into the workouts. Spend 3-5 minutes mobilising the joints before working out (arm circles, light jog, hip openers)

Since there are no machines at your disposal, combine upper-body, lower-body, and cardio movements for a full-body impact.

Start slow by doing 2-3 sets of 10-15 reps and then gradually increase the intensity. Make sure to workout atleast 15-20 minutes a day stating consistent.

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Written by

Suryakant Das

Edited by

Sagnik Bagchi