Go-To Exercises You Can Do Anytime, Anywhere

Let’s face it: sometimes getting to the gym just isn’t in the cards for you. Whether it’s a late day at the office or some uncooperative weather that’s holding you back, you can still get a quick and effective workout in on the go.  

In this post we’ll guide you through exercises that can be done no matter the time or place — and even a few targeted workouts that can be done when space is limited.

Stuck in the house? No need to worry

Maybe you’re snowed in — or worse yet, it’s 100 degrees outside and too hot for a run. Don’t worry: there are luckily a bunch of effective exercises that can be done from the comfort of your own living room. These quick workouts are proof you don’t need to be in the gym to break a sweat.

• Push-ups: They’re an old standby for a reason. Push-ups engage your biceps and your core — and with the proper form they can be a really effective full-body workout. Work in some one-handed push-ups or close-grip push-ups for an added challenge.
• Planks: Planks aren’t easy, which is part of why they’re so useful as a core workout. If you’re having trouble, don’t hesitate to do planks from your knees or even try to do quick 10-second interval planks until you get stronger.
• Wall sits: Simply lean your back against a wall and put your legs out — with your knees bent as though you’re sitting in a chair. Hold for 30 seconds to a minute and feel the burn in your core and leg muscles. Then relax and repeat four more times.

Looking to add some mobility to your day inside? Then get off the couch and walk around a bit. Doing some chores like vacuuming is another great way to move around while knocking off some tasks on your to-do list.

Deskercise: Yes, it’s a thing

Aside from being boring, sitting down all day isn’t very good for your health. But if you’re living the 9-to-5 lifestyle, you probably find yourself behind a desk for most of the day. Luckily there are some simple exercises you can do at your desk — and don’t worry, these ones won’t lead to crazy looks from your coworkers:

• Chair squats: These are simple — just lift your rear end a few inches off of your seat and hold that position for 30 seconds to a minute. Relax and repeat five times. Put your arms out in front of you if you need some balance.
• Calf raises: Stand in front of your desk or hold onto your desk chair for balance. Then lift your heels off the floor and slowly lower them. Do three sets of 10 reps.
• Abdominal stretch: Scoot to the edge of your chair and stretch your arms to the ceiling. Then keep your back straight and contract your ab muscles. Relax and repeat five times.

And once you’re done with these exercises, take a walk down the hallway to get your blood flowing — and always opt for the stairs over the elevator.

Take your workout on the go

Sometimes work takes you out of the office. But just because you’re on a plane, train or in a hotel room doesn’t mean you can’t do a few of the exercises listed above.

In fact, travel doesn’t have to be sedentary at all. Embrace that seemingly endless walk to your gate at the airport — think of it as just another chance to get your steps in. And whoever said a heavy suitcase wasn’t a solid substitute for some free weights?