Free Hand Exercises to Lose Weight Fast

a woman doing free hand exercises

What Is Free Hand Exercise and Why Should You Do It?

Most individuals nowadays live sedentary lives glued to their devices. Your body, on the other hand, needs physical activity to keep fit and healthy. If you don't have time to go to the gym or invest in equipment, free hand exercises are the greatest solution. 

Exercises that are performed without the need for any particular equipment are known as free hand exercises. Callisthenics is another name for these exercises. These workouts are done without the use of any equipment or bother, and solely with your bare hands. You depend on your body weight while practising free-hand workouts. Through hand motions, these exercises are useful in strengthening and toning your muscles and internal organs, as well as reducing stiffness and discomfort.

Hands-free exercises:

At home, you may do a variety of free hand exercises for weight reduction and muscle toning, including:


This workout strengthens your core, including your chest and spinal cord, as well as your upper body. Push-ups are a fantastic free-hand chest workout. It strengthens your triceps, back, and shoulders. It also aids in the improvement and enhancement of blood flow in the body.

Execution Instructions:

  • Start in a plank posture with your hands shoulder-width apart on the floor.
  • Straighten your spine and strengthen your abdominal muscles.
  • By bending your elbows outward, you may lower your body.
  • Your back should not be arched, and your knees should not be touching the floor.
  • Bring your body up by pushing against the floor.
  • Rep 10-20 times more.


It strengthens your glutes and burns the fat on your sides and thighs (thigh fat)

Execution Instructions:

  • Keep your back straight and your feet 12-15 inches apart on the floor.
  • Bend your knees and sit in a chair-like position.
  • Keep your thighs parallel to the floor and your knees from extending beyond your feet.
  • Place your whole body weight on your feet.
  • Start with ten squats. After that, do three sets of ten squats each. Increase the number of people gradually.

Plank Standing

It's a core and abdominal workout that's also known as Hover or Front Plank. Planks strengthen and stabilise your core.

Execution Instructions:

  • Get into the 'cat' position by kneeling with your forearms on the floor.
  • Get on the balls of your feet and tuck in your toes.
  • Then, using your body weight, lift yourself up.
  • Relax your neck and take a look at the ground.
  • Keep your body straight and tight while drawing your navel towards your spine.
  • Maintain a straight line with your body. Don't sag or bend.
  • Continue to breathe and keep this posture for as long as you can.
  • You might begin by maintaining the posture for ten seconds. Increase the length of this exercise with time.

Leg Raises or Leg Lifts

This workout strengthens the abdominal and leg muscles.

To execute, follow these instructions:

  • Lie flat on your back on the mat with your legs straight out in front of you.
  • Slowly inhale
  • Exhale slowly while raising your legs high up to form a 90-degree angle.
  • Bring your legs down gently and repeat.
  • Perform this exercise 20 times and progressively increase the number of repetitions.
  • You may also execute this exercise by elevating one leg at a time.
  • To prevent back discomfort, keep your back flat on the floor.


It is a strength-training exercise that involves the whole body. It not only tones muscles but also helps with weight reduction.

To execute, follow these instructions:

  • Lie down in a squat stance.
  • Place your hand on the floor in front of you, and then kick your feet back and into a push-up posture with your whole weight on your hands.
  • Jump back to the starting position and do a frog kick.
  • Straighten your back and raise your arms over your head.
  • Quickly leap into the air and land back on your feet.
  • Get into a squat posture as soon as you land and repeat the exercise.
  • Burpees should be done at least 10 times for best results.

Hand Skipping

It's the simplest cardio activity for increasing heart rate.

Execution Instructions:

  • Keep your back straight and your hands in the posture of a skipping rope.
  • With your imagined skipping rope, begin skipping.
  • Start with 30 seconds of skipping and progressively increase the duration.

Can I do freehand exercise daily? - Benefits of Free Hand Exercise

The following are some of the advantages of free hand exercises:

  1. Weight loss assistance
  2. Take Care of Your Heart
  3. Maintain a healthy sugar level
  4. Improve your musculoskeletal health
  5. Decrease Tension and Stress
  6. Enhance your memory
  7. Work More Productively
  8. It's a Mood Enhancer
  9. Boost Your Immune System
  10. Boost Your Self-Belief

Free Hand Exercise Drawbacks

There are just a few drawbacks to doing free hand exercises:

  1. Excessive exercise might result in injuries or diseases.

You may get hurt, weak, weary, and dehydrated if you do free hand exercises carelessly, overdo them, or fail to rest at regular intervals.

Excessive exercise may lead to a variety of health problems, including:

  • Heart disease, osteoporosis, and arthritis are all common ailments.
  • Infertility issues or menstrual cycle irregularities in women.
  1. Strictly Limited to Meet Specific Needs

Freehand workouts are done without the use of any apparatus or equipment. As a result, performing them may not result in a bodybuilder-like physique.

Take Away

Freehand workouts are done without any equipment and utilising only your hands. So there are no more excuses for skipping your workout! However, keep the following considerations in mind when doing these exercises:

  • Keep a close eye on your posture.
  • Continue to be active.
  • To prevent injury, dress comfortably and wear low-heeled shoes with arch support.
  • Stretching exercises are recommended.
  • Exercise isn't enough to keep your body healthy; you also need to eat well. For novices, free hand workouts may cause muscular soreness. If the pain lasts for more than a few days or you see any redness or inflammation in your joints, consult your doctor.
  • Except for a few small drawbacks, hand exercises are a low-risk, low-cost, and simple workout regimen that everyone should perform on a daily basis to keep in shape.