7 Best Freehand Workouts for Anywhere: Benefits, Variations, Tips
The Power of Freehand Exercises
Gym enthusiasts often overlook freehand exercises, treating them as a secondary activity or only revisiting them when they’ve taken a break from the gym. However, scientific research suggests that these bodyweight exercises are far more than just a warm-up. They can significantly contribute to muscle growth and fat loss.
A study published in Experimental Physiology by Madoka Ogawa and her team revealed that both free weight and body mass-based resistance training (RT) over eight weeks could lead to muscle hypertrophy. Additionally, intramuscular fat content was reduced following body mass-based RT alone. This means that calisthenics not only builds muscle but also helps in burning intramuscular fat effectively. But how exactly does this happen?
Why Freehand Training is Effective
Before diving into the exercises, it’s essential to understand why freehand training isn’t just a warm-up for weightlifting sessions. A study published in BMC Sports Science Medicine and Rehabilitation found no differences in strength, jump performance, and muscle hypertrophy between free-weights and machines.
The current body of evidence indicates that strength changes are specific to the training modality, and the choice between free-weights and machines depends on individual preferences and goals. Here are seven essential freehand moves you should try.
The Essential Freehand Moves You Should Try
Push-Ups
Push-ups are a classic upper-body exercise that targets the chest, shoulders, triceps, and even the core when performed correctly. They are an excellent way to build upper body strength and endurance.
Squats
While squats are often associated with weights, bodyweight squats can still be effective. Increasing reps and sets can lead to significant gains while improving mobility and muscle endurance. They work the quads and hips, making them a fundamental move for lower body strength.
Lunges
If bodyweight squats feel too easy, lunges can add a layer of difficulty. They isolate each leg, targeting the quads and helping strengthen the smaller stabilizer muscles that compound moves like squats might miss.
Planks
Planks are the foundation of core training. When done properly, they target the entire core and glutes. A strong plank is essential for progressing to more complex core exercises like the L-sit or V-sit.
Jumping Jacks
Jumping jacks are a great way to burn calories quickly while elevating the heart rate. This cardio-focused move supports fat loss and improves overall cardiovascular health.
Mountain Climbers
Mountain climbers combine core engagement with cardio. They challenge your core while also providing a cardiovascular workout. Incorporating these moves into a single session allows you to train both aspects effectively.
Leg Raises
Straight-leg lifts target the lower abs and improve hip flexors. If you’ve mastered the plank, you’ll have no trouble keeping your torso tight during leg raises.
Tips to Maximize Gains
To get the most out of your freehand workouts, start with a proper warm-up. Spend 3-5 minutes mobilizing the joints before working out. Activities like arm circles, light jogging, and hip openers can help prepare your body for the session.
Since there are no machines available, combine upper-body, lower-body, and cardio movements for a full-body impact. This approach ensures a balanced workout that targets all major muscle groups.
Start slow by doing 2-3 sets of 10-15 reps and gradually increase the intensity. Aim to work out at least 15-20 minutes a day, focusing on consistency to see long-term results.
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