Anywhere, Anytime No Equipment Workout

A no equipment workout that can be done anywhere | afireworkinprogress.com
Lately, whenever anyone asks me how I am, the first word that comes to mind is “busy.”

Busy, busy, BUSY! I’m often on the go and doing ten things at once, and finding a time and a place to workout is not always the easiest. But, it’s a priority, so I have to adapt. Lately, I’ve been doing this workout when I can’t get to the gym (or when I get to the gym but can’t get in because my chronic busy-ness has left me temporarily scatterbrained to remember things like my gym access card).

The workout is comprised of body weight exercises and cardio exercises. Alternate 20 seconds of each body weight exercise in sequence with 20 seconds of a cardio exercise. If you prefer to just do one cardio exercise for each interval, that’s fine too.

All of the exercises are pretty self explanatory, but here’s a quick guide:

Body Weight Exercises

Squats: Stand hip-width apart and lower your body weight down until knees are bent and thighs are parallel with the floor. Stand back up and repeat.

Lunges: From a standing position, step forward and lower until your knee almost touches the ground. Stand back up and alternate with other leg.

Calf Raises: Find a step and a sturdy banister or a wall to steady yourself if needed; lower and raise your heels as you squeeze your calf muscles.

Push-ups: Lie facedown with your arms bent at your shoulders, press up and lower to the ground as far as you can go before returning back up. Repeat. Even if you can only lower down an inch, I prefer to do full-body rather than from knees as it doesn’t really help to gain strength over time. Try to go a little further each day. You’ll get there, I promise!

Diamond Push-ups: Same idea as regular pushups but place your hands together with your thumbs and index fingers touching each other, forming a diamond shape. This works your triceps more. Lower. Repeat.

Tricep Dips: Find a sturdy chair or bench. Sit on the edge with your hands on the edge. Lower yourself off until your arms at a 90-degree angle, then push yourself back up. Be careful not to go too low or you can strain your chest muscles.

Planks: Lie with your forearms on the ground and your body in a straight position, balancing on your forearms and toes. Hold.

Crunches: Lie on your back with your knees bent and hands lightly touching the back of your head. Crunch up, focusing on tightening your abdominal muscles. Lower. Repeat.

V-Sits: Lay on your back arms outstretched overhead, legs straight. Tighten your abs as you raise your arms and legs to form your body into a V. Lower. Repeat.

Cardio Exercises

Jumping Jacks: The tried and true heart-pumper. Clap your hands above your head and lower as you jump your feet out to the sides.

Running in Place: Literally, run in one spot.

High Knee Jumps: Lifting one knee at a time until it is at an 90-degree angle, jump up and down while alternating knees.

Your workout should go something like this:
Squats
Jumping Jacks
Lunges
Running in Place
Calf Raises
High Knee Jumps
Push-ups
Jumping Jacks
Diamond Push-ups
Running in Place
Tricep Dips
High Knee Jumps
Planks
Jumping Jacks
Crunches
Running in Place
V-Sits
High Knee Jumps

The whole cycle takes about 6 minutes depending on how quickly you move between each one. Take a one minute rest and then repeat the cycle.

So, no need to skip a workout just because you can’t get to the gym, or if you only have a few minutes. You can still get in a great workout. The New York Times 7-Minute Workout helped to inspire this. Be sure to check it out if you need some quick workout inspiration!

Check out other workouts here.

What do you do for a quick workout when you can’t get to the gym?

Courtney Wienslaw

My blog chronicles my 90-pound weight loss transformation and encourages people to live a healthy, happy, fit, and balanced lifestyle.

2 Comments
  1. I have been SO insanely busy lately and working out has definitely been put on the back burner. Tomorrow, it’s back to the grind. Thanks for motivating me and reminding me that busy is just an excuse!

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