10 Exercises You Can do Anywhere

You can exercise anywhere! In an age where most people are chained to their desks for the majority of the day, it can be difficult to find time to work out. In addition, most people don’t have a gym

You can exercise anywhere! In an age where most people are chained to their desks for the majority of the day, it can be difficult to find time to work out. In addition, most people don’t have a gym membership or enough money to buy equipment or afford a monthly membership fee.

The good news is if you have an open space at your disposal, you can do a lot with little effort and not spend any money.

We hope this article has given you some ideas for how you can exercise without spending any money or having access to many resources. 

The ten exercises in this article are a great way to stay healthy and active. They can be done anywhere, so you don’t have to worry about being at the gym or having equipment. All you need is yourself!


Push-ups are a great muscle builder, but done wrong, and they can be bad for your joints.

A push up is a form of bodyweight training that strengthens the chest, shoulders, and triceps.

It works by gradually building up the strength in these muscles over time.

How it’s done:

​​Push-ups are done by lying facedown on the floor with toes gripping the ground underneath them, hands gripping behind your head, back flat against the ground and elbows bent at 90. You then push yourself as near as you can to the ground. You then push yourself back up using your elbows.


Squats are simple but difficult to do. They are a great exercise for your lower body, and they can be modified to make them easier or more difficult.

How it’s done:

To do a squat, stand with your feet hip-width apart and toes pointing forward. Keeping your back straight and chest up, bend at the knees until you’re in a deep squat position. Make sure to keep your weight on the heels of your feet as much as possible throughout the movement.

To modify this move, you can hold onto something solid for support if needed or place one foot forward in front of the other instead of keeping both feet facing forward.


The lunge is a lower body exercise. It is an excellent exercise for the hips and thighs, and it also works the core muscles. Warm-up by doing some skipping or jogging in place before you start making lunges, or use some resistance bands around your thighs before starting lunges for more of an upper-body workout!

How it’s done:

To do a lunge, you need to take a step forward with one foot and bend the other leg so that your knee touches the ground. Make sure to keep your back straight throughout this movement. Step back to return to the standing position with both feet on the floor. Repeat with the opposite foot forward for several repetitions.


Burpees are a form of exercise. They are high-intensity interval training exercises designed to improve your cardiovascular endurance and work both your muscles and lungs.

How it’s done:

In a typical Burpee, you will squat down, then jump up into the air as high as you can. Then quickly bend at your knees and bring your hands to touch the ground in front of you. Now stand up straight again and repeat the move until you have completed 30 reps or ten sets.

The Burpee consists of three parts: A squat, jumping, and a push-up (or rowing). The rowing component is optional, but it will make the Burpee more difficult.


The plank is a core exercise that targets your entire body. The plank can also help to strengthen and tone your muscles. Planks are exercises done with your weight resting on your forearms and toes so that you form a straight line from head to toe. You need to hold the pose for as long as you can without allowing your back to sag or hips to tilt up from this position.

How it’s done:

-Lie face down on the ground, legs stretched out in front of you and arms at either side, palms flat on the ground.

-Tighten abs and lower back muscles; this should flatten the stomach against the floor (or mat).

-Push through toes and elbows (elbows should be aligned below shoulders) while keeping heels

Sit-ups (or crunches)

Crunches are a form of exercise that targets the abdominal muscles. 

How it’s done:

The person performing the exercises lies with their back on the ground. This is usually with their knees up, and their feet are resting on the ground. The exerciser then brings their hands to the side of their head in a supporting position. This is also called a “supine position”. 

They then flex or crunch up, bringing elbows and knees to touch while trying to keep feet off of the ground and without swinging.

Side planks (or side crunches)

Side planks are a great way to work your core muscles.

A side plank is an exercise that focuses on the muscles in your core, the stomach area. It builds up strength in your oblique muscles – the muscles that help to move your spine and pelvis.

How it’s done:

1. Come down onto one elbow, so it supports your weight

2. Keep this arm straight

3. Stack the other hand on top to support you

4. Raise your hips up, so they are parallel with the floor

5. Keep elbows pointing out in front of you

6. Hold for 30 seconds

Triceps dips (or bench dips)

Tricep dips are mainly used to target the triceps muscles. It can be used as a way to build up strength in the arms and improve muscle tone for this muscle group.

How it’s done:

Triceps dips are exercises that are usually done by sitting on the edge of a bench or chair, placing your hands on the ground so that your elbows are on either side of you, and then ducking your bottom down to touch the floor.

You will want to make sure that you extend your arms fully before you do this exercise. If not, they will hurt after a while. Your elbows should be touching the ground before you start moving them.

If possible, try to put something behind you for support, like a stool or table. You can also use weights like kettlebells if they are available to help make this exercise easier.

Bicep curls (with a chair, railing, or wall for support)

Bicep curls are a type of weight training exercise. They build the biceps and forearms and also work all of the muscles in the upper arm.

How it’s done:

To do a bicep curl, hold a weight in your right hand and stand up straight with your feet shoulder-width apart. Put your left hand on something sturdy for support, or use a chair, railing or wall behind you. 

Curl your arm towards your body as far as possible. Pause for one to two seconds at this point before lowering your arm back down to starting position, being sure not to let it drop all the way down.

Jumping jacks

Jumping jacks can be done anywhere and anytime. It should be done for a minute and at least three times a day.

How it’s done:

To do jumping jacks, you need to spread your arms wide, bend down and jump up as high as you can. Make sure to land with your arms still wide and keep repeating the movement.

With these exercises, you won’t have any excuse not to squeeze in a workout. You can be active and do your exercises anywhere with our list on the ten exercises that you can do anywhere!

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