20 Exercises You Can Do Anywhere with No Equipment

20 Exercises You Can Do Anywhere with No Equipment

Recently I have had a few of your asking about what exercise you could do if you’re away on holiday or for work and don’t have access to some of the regular things you might do. That might be the group training you might normally attend or just your stuff at home you might typically use when you’re exercising. So, I have decided to create a list for you guys of 20 exercises you could do anywhere with no equipment.

Okay, so a coupleĀ of them needs a chair but most places have some kind of chair, hey! Or you can just not do those ones. Here we go:

  • Push Ups
  • Squats
  • Lunges
  • Calf Raises
  • Stick Ups
  • Total Body Extensions
  • Drops
  • Walk Out Burpees (you’ll need to be able to place your hands on a chair or couch for this one)
  • Front Kicks
  • Low Impact (or regular!) Jumping Jacks
  • Basic Crunch
  • Bicycle Legs
  • Plank
  • Sit to Stand (this is one you probably need a chair for!)
  • Windmills
  • Pointer
  • Glute Bridge (aka Butt Lifts)
  • Shadow Boxing
  • Jogging or Walking (either on the spot or out and about)
  • Knee/Leg Lifts (while sitting on a chair)

If you’d rather not lie on the floor and don’t have your normal mat, a towel can be a great substitute if the ground is not too hard.

All of these can be performed in a hotel room, at a friend’s house or in local parks for example and as I said, only really require a chair and perhaps a towel if you want to do all of them.

What you can do is pick say 6-10 of the exercises and put them together in a little circuit. Write them down on a piece of paper and perform each one from between 30 and 60 seconds. Cycle through 2-3 times to make your own little workout.

You can repeat the same circuit a few times while you’re away or mix it up and pick different exercises each time. With 20 exercises, there’s definitely room for variety.

Be sure to stop by our Facebook page to let us know which exercises you picked and most importantly how you went! We’d love to hear from you!

Equally, you’re not sure how to do any of these, make sure you come to the page as we’re in the process of getting a whole bunch of how-to photos made. We’ll be sure to point you in the right direction!