To go to a gym and work on the machines and weights is a luxury of time. You can’t always have the time to manage your life and spend an hour at the gym in addition to the travelling time. Work-life balance can be achieved by discipline, but intangible factors disturb our plans. But the solution has always been there if we think straight. What did we do before the gym to stay fit? The answer is callisthenics.

Contrary to popular belief, there are effective Callisthenics exercises to strengthen and build muscle. You only need to learn which exercises are best for you. I agree callisthenics are not the fastest way to build muscle, but the muscles which will grow after practising callisthenics will be stable and sturdy.

Callisthenics involve your body weight to exercise with, that’s the best part of it. You need to include your whole body to burn extra calories and build muscles. Even if you go to the gym, your trainer will suggest you do Callisthenics atleast one or two days a week. If you can’t manage time to go to the gym, then these are the most effective callisthenics exercises to strengthen and build muscle.

Lunges

Lunges are perfect for toning your lower body. Its a compound exercise that will build muscles of your calf, hips, thighs, and legs. You can perform lunges with or without dumbbell clenched in your hands. As you practice lunges regularly, you may need dumbbell support to raise the intensity of the workout. Make a 90-degree angle with your front leg when lunging; it is the optimum form.

Burpees

You must hate doing burpees, and the reason is that burpees demand the most from you. It is a challenging exercise but one of the most rewarding at the same time. Stand straight then squat with your hands touching the ground. Go into plank position and do a push-up, reverse the steps and end the rep with a jumping jack. 20 burpees are enough for a start.

Sit-ups

Sit-ups are simple, yet they burn a substantial number of calories. Sit-Ups are only correctly done when you follow a full range of motion. It builds your core and abdominal muscles. If you have a bulging belly. Doing sit-ups daily will eat that fat in no time.

Crunches

Ab crunches are like sit-ups but with a lesser range of motions for you to follow. It mainly focuses on your ab muscles, but yes, it is a great exercise to burn fat and build core muscles. If you follow variants of crunches, you can train your torso also. Lay on the ground with your knees bent, put your hands over your head and lift your upper body half-way up, recline and repeat. I do 50 reps of crunches daily, how many can you do?

Chin-Ups

It took me a while to get used to doing chin-ups correctly without injuring myself. Build some core strength before trying chin-ups. Chin-ups are a compound exercise which impacts your back, shoulders, arms, and, abdomen. Chin-ups are one of the best workouts ever; doing them will increase your endurance and supply plenty of oxygen to your muscles. Just 5-10 chin-ups are enough for us as a fresh start.

Calf raises

One of the simplest and effective exercises to tone your calves. All you need is a stair and the correct form. Step on the stairs with your toes on the edge, slowly tilt your body upwards, repeat the reps till you feel tired.

Squats

Squats are simple, painful, and rewarding. Many of our muscles get toned, and fat gets burned after squats. Your legs, butts, hips, calves, and hamstrings; all get to work when you squat. Doing squats twice a week will make your core muscles, and lower body super strong.

Plank

There is a saying that if you think a minute goes by fast, try doing a plank. It tones your entire body, builds muscles, burns all the fat, and releases all the happy hormones, thus reducing your stress and anxiety. Start with one minute a day then increase 10 seconds every day till you reach three minutes.

Superman

Superman needs you to lay down like Superman is flying. The next step is that you raise your hands and legs upwards Like you are falling in a skydive. It wil tone your back, improve your posture, and relieve hip pain.

Push-ups

I think everyone has tried push-ups in their life. Either in school sports time or in a competition with a friend or at home. Push-ups mostly build your upper body, biceps, triceps, shoulders, and pectoral muscles. The ultimate pectoral shape comes by doing push-ups only.