10 Bodyweight Moves for a Do-Anywhere Workout

When your schedule is tight, you may find yourself puzzling over how to fit a workout into your day. While driving to the gym or getting to the park or the river for a run may not seem like a hassle in theory, in practice, some days, we need all the time we can get. Throwing on workout clothes and getting moving wherever is most convenient is key for those of us with busy schedules. This do-anywhere workout is designed to allow you to workout from home, the office, a hotel room, park, or on the back deck. All you need is a timer, a bench or chair, and the weight of your own body to work with.

Equipment Needed: Interval timer (Gymboss is a free app download), bench or chair

What to Do: Perform each exercise for 30 seconds, with 10 seconds rest in between. Rest 1 minute between rounds. Complete this workout 3 times per week for a total body workout.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Exercises:

1. Burpees
2. Plyometric Lunges
3. Dip with a Kick (both sides)
4. Run in Place with High Knees
5. Russian/Mason Twists
6. Body Weight Squats
7. Incline Close Grip Push-ups
8. Grasshopper
9. Switch Kicks
10. Shadow Boxing

Instructional Videos:

Burpees