We all have the best intentions when it comes to our workout routine, however life often gets in the way. Whether you juggle a busy work schedule with family life or school, you’re always travelling for work or you simply can’t afford the gym membership fee right now, it’s always good to have a list of exercises that you can do anytime, anywhere.
We’ve put together a list of 30 exercises that you can do anywhere, using either no equipment, easily portable equipment, or furniture you can find around the house. In fact, you could probably do them where you’re stood right now.
30 Workouts You Can Do At Home
Perhaps glaringly obvious, but if you’re dying to get some cardio done then running is your simplest answer. It can be done absolutely anywhere and all you need are your running shoes.
- Jumping Jacks
Another cardio intensive move, the humble jumping jack isn’t just for the playground. They’ll get your heart rate up quickly and are also good for strengthening joints.
The focus of many a bikini-wearing gym go-ers workout, the squat is good for more than just building a booty. They obviously help to build muscle in your lower body but also improve core strength and are considered a functional exercise, which means they make everyday activities easier! Make sure you squat low with a straight back and open chest to reap the benefits.
- Jump Squats
If the standard 45 degree squat is getting a little easy, why not challenge yourself with some jump squats? The standard jump squat includes an explosive jump once you lift out of your squat position, to then land back into a deep squat, however there are many variations for example the 180 degree squat jump.
You can literally lunge anywhere, though you may seem a little strange. Lunges are body weight exercises that focus on the lower body. Step out one leg in front of you and bend both legs to a 45 degree angle. The knee of the leg behind you should almost touch the floor.
- Split Jumps
Something between a squat jump and a lunge, drop down into a lunge position, thrust your body upwards into a jump and land back into a lunge position on the opposite leg.
The burpee is so effective (and challenging) that its reputation often proceeds it. For those that have heard the name but don’t know what it entails, a burpee is performed by dropping to a squat position from standing, placing hands on the floor propel legs out behind into a plank position, returning to a low squat position and then performing a squat jump. That is one burpee. It is a complete body workout and also counts as cardio.
- Calf Raises
Calf raises do what they say on the tin and are one of the easiest exercises to perform whenever, wherever. The standing calf raise is the simplest: stand in a neutral position feet hip-width apart and lift heels off the ground until you’re on your toes then place heels back on the ground. That counts as one calf raise.
Get your core muscles engaged with the simple yet effective plank. Again, many variations are available. Remember, your posture while in the plank should mimic your posture while standing. Variations include the walking plank, superman plank, Plank with shoulder touches… the list goes on.
10. Chair Dip
Find a dining room chair or the edge of a bench and get working on your upper body. Perfect for creating defined triceps, place hands on the edge of the chair seat with your body facing away. Place feet in front of you with knees bend at a 45 degree angle. Lower your body down, glutes just off the floor, then lift back up.
11.Make a Circle
Another great arm work out is arm circling. Hold arms out to the side to forma T shape. Start to form small circles with your fingertips. The smaller the circle the harder it is.
Working your hamstrings and glutes, stand in a neutral position and raise one leg behind you, engaging your glute muscles. Repeat for the other leg.
Great paired with kick-backs, side-kicks work the outer and inner thigh. Again, stand in a neutral position and lift one leg out to the side while remaining stable. Lower and repeat on the other side. Resistance bands can be added to both exercises to increase tension.
Though perhaps lacking in inspiration, push-ups are tried and tested. If you struggle to perform this move, try lowering your knees to the ground.
15. Hip Thrusts
Great for core and lower body, hip thrusts are simple and effective. Lie on your back with arms by your sides. Legs bent, feet placed hip width apart, lift from your glutes and push your hips towards the ceiling. The challenge can be increase by lifting one leg off the ground and pointed towards the ceiling while lifting with the other leg.
Much like the push-up, sit-ups are well known and with good reason.
17. Russian twist
An ab exercise with a twist. Lie on your back and plant your feet on the floor, legs bent. Raise your torso until you create a V with your thighs. With arms out infront of you (or holding a weight) twist to the left until your arms become parallel with the floor, return to centre then repeat on the right.
18. The Boat
The boat pose is great for targeting lower abs. Sitting on your mat, create a V between your torso and thighs, and then lean back, lifting feet off the ground until legs are parallel with the floor. Keep back straight and hold.
19. Butterfly Kicks
Lying flat on your back, place your hands under your glutes. Stabilise your core and lift your ankles an inch off the ground. Alternate kicking your feet up and down rapidly while maintaining an engaged core.
If you’ve been hunched over at work and want to work your back, try the superman. Lie face down with arms out in front of you. Simultaneously lift your arms and legs off the ground, working your lower back.
21. Fire Hydrants
A certified booty burner. Start on all fours with legs bent 90 degrees. Keep your knee bent, lift your first leg out to the side until as near to parallel with the floor as possible. Lower leg and repeat on the other side.
Another plyometric exercise that’s great to add in anywhere, jump as high as you can while tucking knees to chest mid-jump.
23. Mountain Climbers
Start with both hands on the floor, shoulder width apart. Bend one leg and pull it to the chest, placing the foot behind the corresponding hand. Place the other leg straight out behind you. Jump and switch leg positions for one repetition.
A monster of a cardio machine at the gym, the simple but effective stepper can be recreated anywhere with a flight of stairs.
25. Wall Sit
It looks easy but will have your legs burning in no time. ‘Sit’ against a wall at a 95 degree angle, knee above ankles and wait for the burn.
If you can’t find anything to stand-in for weights, try a single leg deadlift to increase difficulty.
Find a sturdy bench and…step-up!
Lie on your back and bring alternating elbows and knees together, imitating the movement of a bicycle, no helmet necessary.
29. Crab Walk
Glutes, check. Triceps, check. Core, check. Sit on the floor and place feet in front of you, hands behind you. Lift yourself up off the ground and get crab walking.
30. Double Leg Lift
Lie flat on your back, hands under your glutes. Lift both legs so toes are pointing towards the ceiling and slowly lower them down to just above the ground and lift back up. All while maintaining an engaged core.