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


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:


Plyometric Lunges

Dip with a Kick (both sides) 

Run in Place with High Knees


Russian/Mason Twists

Body Weight Squats 

Incline Close Grip Push-ups


Switch Kicks 

Shadow Boxing 

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