Forget the gym. Who needs to pay all that extra money when you can exercise, using just your body, just about anywhere? Whether you’re home, in a hotel, or on the beach, these exercises are perfect for fitting in whenever you have a few spare moments. Do just one or combine them for a full-length workout.
- Inchworms – Lie on your belly on the floor. Rise to a push-up position, walk your feet in towards your hands, and then walk your hands out so that you progress forward. Repeat for 4-6 reps, or until you run out of space.
- Tuck jumps – Jump as high as you can, attempting to bring your knees towards your chest as you do so. Land with the knees slightly flexed. Repeat 5-10 times.
- Bear crawling – Bend down so your hands are on the floor. Walk forwards and backwards on all fours. Time yourself for a minute or two.
- Mountain climbers – Start in an upright push-up position. Keep your hands flat on the ground and run your leg/knee up towards your chest. Bring it back and repeat with the other leg. Alternate 5-10 times, as quickly as you can.
- Plyometric push-ups – Make sure you have a cushioned surface to protect your wrists. As you straighten your arms into a push-up position, push up with force, pull your hands off the ground, clap, and put your hands back down. Lower and start again.
- Climb and curl: Grab a couple of hand weights and find a flight of stairs. Do biceps curls as you walk up and down the stairs.
- Walkouts – Get on the floor in a push-up position, with your arms directly under your shoulders. Start to walk your hands out until you can’t stay on your toes any longer. Walk your hands back to the starting position.
- Burpees – Start in a standing position, squat down and put your hands on the floor, jump your feet back to a push-up position, do a push-up, jump your feet back in towards your hands, and stand with a jump. Repeat.
- Planks – Position the body in a push-up position, arms extended. Hold the position, with perfect form, for at least 30-60 seconds. Increase the length of time as you get stronger.
- Wall sit – Place your back against the wall. Lower your body so that you are in a seated position, with knees bent at a 90 degree angle. Hold the position for 60 seconds.
- Lunges – Start with your feet together and hands on your hips. Step one foot out and lower the body until the front knee is bent and the back knee is almost touching the floor. Push back to a standing position and repeat with the other leg.
- Gun squats – Stand with both arms extended straight out in front of you for balance. Raise one leg parallel to your arms. Slowly squat down on your standing leg and rise back up. Repeat with the other leg.
- Traditional squats – Start with the feet shoulder distance apart, toes forward or pointed out just slightly. Lower the body until the knees are at a 45 degree angle. Don’t let your heels raise off the floor. Use the ball of the foot to push yourself back to a standing position.
- Single leg deadlift – Start with your feet together. Lean your upper body forward at the waist, arms extended, while allowing one leg to raise behind you until it is parallel with your back.
- Step-up – Find a raised surface, higher than a normal step (like a stool or sturdy box). Place your foot up on the surface and then use that same leg to raise yourself up. Lower the body down again and repeat on the other side.
- Calf raises – Find a flat surface. Start with your feet together and raise up on the balls of your feet. Hold the position and slowly lower yourself back to the ground.
- Donkey kicks – Start in a push-up position with your legs together. Use the balls of your feet to kick your legs up off the ground. Land carefully and repeat.
Give these exercises a try and let us know how they feel. As usual, talk to a doctor, therapist, or trainer if you have trouble with pain or executing the moves correctly.
