How to Build Muscles Fast Using Calisthenics
Calisthenics are exercises that use your body weight as resistance to build strength. Instead of using freeweights or machines, calisthenics use the resistance that your body naturally provides. This makes an easier, more accessible workout for people without the time for or inclination towards gym equipment. Building muscle through calisthenics is reasonably easy in the early stages, but once you've developed some strength you need to get creative, as your body can only offer so much weight resistance.
Instructions
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Full-Body
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Focus on full-body exercises, as they are more efficient and promote cardiovascular health more effectively than isolation exercises do.
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Perform burpees. These are pushups, except slightly extended. To perform a rep, drop down from the standing position into the pushup position. Perform a pushup, then push your legs up, pull your hands up and stand. These add to the already-difficult pushups.
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Walk around a room on all fours. This will strengthen your core by keeping it tight -- as long as you keep a straight back.
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Use a deck of cards for a long pushup or squat routine. Shuffle some cards and throw one on the ground. If it's a black 10, do 10 pushups; if it's a red 10, do 10 deep knee bends; if it's a black three, do three pushups; and so on. Make face cards equal to 10 when you start, but gradually increase over time. Go through the entire deck, or as much of it as you can.
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Increase the amount of reps you do of these exercises a little bit each time. The more reps you can do, the more muscle you will gain and the more fat you will lose.
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