Freehand Exercise For Weight Loss – How do they work?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Freehand exercise for weight loss – How do they work?

Freehand exercise for weight loss done right in HIIT manner will help you lose weight. You do not even need some scientific explanation as well.

Exercise is not just a physical activity, it’s a mental one too. It can be used to de-stress and clear your mind. It can also be used for weight loss.

A freehand exercise is an exercise that you do without the use of any equipment or machinery. It’s all about the bodyweight and gravity.

Freehand Exercise For Weight Loss

This type of exercise has many benefits such as being quick and easy to do, cost-effective and providing a full-body workout with little risk of injury.

You can look up callisthenics, but hardcore callisthenics is tough and not recommended unless you are into it.

And you do not need a gym subscription to lose weight like this as well.

It also helps increase flexibility, strength, stamina, balance, coordination and agility which are all important for day-to-day living as well as sports performance.

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Freehand exercise for weight loss

What are the freehand exercises?

It can be difficult to get physically active, especially if you’re not used to it. However, there are a number of freehand exercises that you can do to help lose weight and improve your health. These exercises are simple and don’t require any equipment or special clothing. They can be done anywhere, at any time, and they’re a great way to get started on your fitness journey.

If you are making a home gym without any equipment then you will be stuck with these freehand exercises.

Most Common Calorie Burning cardio exercises for weight loss

Jump rope

Jumping rope is a great way to burn calories and lose weight. It can also be done at home or at the gym with no equipment needed. Jumping rope is also a fun exercise that can help you stay in shape while getting your heart rate up.

There are many different ways to jump rope, but the most popular one is called freehand jumping. In this form of jumping, you hold both ends of the jump rope in your hands and swing it around your body with enough force so that it hits the ground when you land on each foot.

Here are few skipping rope in India that you might find useful. Choose the heavy ropes for better arm strength development.


The burpee is a full-body exercise that targets many major muscle groups. It is an aerobic and anaerobic exercise, meaning it can improve your cardiovascular health while also strengthening your muscles.

This exercise can be done anywhere and requires only a little space. You can do this by taking a squat position with your feet spread wide apart and then jump up in the air, bringing both of your hands to the ground in front of you as you jump. Quickly stand back up and repeat the process over again.

Forward Lunge

The forward lunge exercise is one of the best exercises for weight loss. It targets the thighs, glutes, hamstrings and calves.

It also improves strength in the lower back and core muscles. The exercise is quite challenging, but it’s worth it because it helps you burn a lot of calories in just a few minutes.

The forward lunge is an excellent way to lose weight if you have a limited time for working out or if you can’t afford expensive gym memberships. You can do this exercise at home or in any public place where there’s enough space to do it comfortably.

However, if you move your knee too much in front of your toes, then you might feel some pain.

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The squat is a great exercise for weight loss. It is also very easy to do because it can be done anywhere and at any time.

Get a squat rack may be?

The squat is a lower body exercise that can be done in the comfort of your own home or in the gym. It is one of the best exercises for weight loss because it can be done all day long and will not require any equipment.

The squat has many benefits, but one of its main benefits is that it builds muscle, which will help you burn more calories in the long run.

Smith machine for home gym in India

Double Jump

The Double Jump is a simple and quick exercise that can be done anywhere. It targets the major muscles in the body, including the glutes, quads, hamstrings and calves. The Double Jump is a low-impact exercise that can be done in a small space.

The Double Jump is an effective way to lose weight because it burns more calories than other exercises of similar intensity. This is due to the fact that this exercise incorporates both concentric and eccentric muscle contractions, which are more metabolically demanding than concentric contractions alone.

If you have knee pain then you should not do this.

Mountain Climbers

The mountain climbers freehand exercise is a great workout to lose weight. It is also good for improving cardiovascular health.

I often do mountain climbers twice a week. I feel it tones my abs well.

Glute Bridges

Glute bridges are a simple yet effective exercise that can help you lose weight and tone your butt.

The glute bridge is a great way to strengthen and tone your glutes without weights or equipment. It is also very easy to do, which makes it perfect for beginners.

The Glute Bridge is a compound exercise that strengthens the hamstrings, quadriceps, and glutes. This exercise can be performed with or without weights. The more advanced variation of the Glute Bridge is the Single Leg Glute Bridge where one leg stays on the ground while performing the movement with the other leg lifted off of the ground.

With diet glute bridges will work much better at toning your buttocks.

Ab Crunches

Ab Crunches are a type of exercise that targets your abdominal muscles. Ab crunches can be done in many different ways, such as with a weight, with a ball, or with no equipment at all.

You can do ab crunches freehand by lying on your back and lifting your head and shoulders off the ground while contracting your abdominal muscles. This is an easy way to do ab crunches if you don’t have any equipment available.

Bear Crawls

The bear crawl is a great exercise to burn calories, build muscle and improve your core stability. It can be done in any location and it doesn’t require any equipment. Bear crawls are also known as the “bear walk”.

Bear crawls will challenge your mobility thus if you are severely overweight then you can skip it.


The thrusters exercise is a freehand exercise that can be done in the comfort of your own home. The thrusting motion will help you build up your gluteus maximus, hamstrings, and quadriceps.

The weight-bearing thrusters exercise is also good for building up the core and back muscles due to the position of the body during this workout.

Pike Push-Up

Pike Push-Ups are a great exercise for weight loss. It is an advanced version of the push-up that will help you lose weight and tone your chest, shoulders, and arms.

The pike push-up is also called a “diving” push-up because you dive down to the ground from a standing position. It’s usually done with hands on the ground and feet in the air. The pike push-up can be done on hands or on hands and toes.

Top Pushup bars?

Shadow boxing

Shadow boxing is a fantastic form of exercise that not only helps you to lose weight but also gives you a great workout.

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Shadow boxing is an excellent form of exercise because it doesn’t require any equipment and can be done anywhere. It’s a fun way to get in shape, improve your cardiovascular fitness and tone up your muscles.

Resistance bands for boxing

Why do free hand exercise?

Free hand exercises, or callisthenics, are exercises that use only your body weight and gravity for resistance. They are a great way to get in shape and improve your overall fitness because they can be done anywhere with no equipment needed. Additionally, they are a great way to improve balance and coordination.

Freehand workouts has many benefits here are some of them:

Benefits of Free Hand Exercises

Aid in Weight loss

Free hand exercises are incredibly beneficial for weight loss, as well as a myriad of other health benefits. They help to strengthen heart muscles, reduce stress levels, and increase circulation. Additionally, they are simple to do and can be incorporated into your daily routine with ease.

Good cardio workout

Heart health is extremely important, and one of the best ways to maintain it is by exercising. Exercise helps improve blood flow and lowers blood pressure, both of which are key factors in maintaining a healthy heart. Additionally, exercise can help prevent strokes and other cardiovascular diseases.

Might help diabetes

Type 2 diabetes is a serious disease that can be managed with exercise. Exercise not only helps to maintain balanced sugar levels, but it also reduces the risk of developing type 2 diabetes in the first place.

Build Muscles

Stretching exercises are important for overall health, including building and maintaining musculoskeletal health. They help in preventing falls and injuries, managing cramps and joint pain, and reducing the risk of cardiovascular diseases, metabolic syndrome, and stroke. It is important to exercise every day for optimal health.

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Stress reliever

Exercise is one of the best things you can do for your body and mind. Not only does it help burn calories and keep you healthy, but it’s also a mental challenge that can help reduce stress and tension.

Regular weight lifting, running, or stretching exercises helps. Additionally, these exercises help in managing cramps, joint pain and other health issues. It is important to exercise every day for a healthy heart, metabolic syndrome and stroke prevention.

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Immunity Booster

One way to help keep your immune system functioning well is by doing some hand exercises. Hand exercises help to circulate the blood and lymphatic fluid in the body, which in turn helps to improve immune system response. It’s never too late to start, so why not begin today? Not only will you be helping yourself, but you’ll also be burning calories and building muscles!

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Disadvantages of FreeHand Exercise

Exercises are not a cure

Freehand exercises are a great way to add variation in your workout routine and achieve better results. However, it is important to remember that these exercises are limited in what they can achieve and should be supplemented with other forms of exercise to build muscle. Additionally, make sure you take enough rest between sets to avoid injury and have a proper post-workout meal to help your body recover faster.

Over workouts or wrong workouts can lead to injuries

Exercising is the best way to stay healthy and fit. But, over-exercising can lead to injuries or diseases. There are many reasons for this. For instance, over-exercising can cause dehydration, which can then lead to kidney failure or heat stroke.

We should not over-exercise because it may lead to injuries or diseases. We should only exercise as much as we need and not go beyond that limit.


Free Hand Exercises are good for weight loss and the most easy and primal things to do. But refrain from doing many jumps or movements that you are not comfortable with. Also, try to avoid sudden movements. 

These movements have the highest chance of injuring you.

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And apart from doing HIIT style of freehand exercises, you should eat low-calorie diet to expedite your fat-burning mechanism!

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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