Looking for workouts you can do anywhere—no gym, no problem?
Whether you’re traveling, stuck at home, short on time, or just don’t have access to equipment, staying consistent with your fitness routine doesn’t have to be complicated. In fact, some of the most effective workouts are quick, bodyweight-only routines that require zero equipment and can be done right in your living room, hotel room, or even your backyard.
Today I’m sharing two of my favorite time-crunch workouts that will help you stay on track and feel your best—no matter where life takes you.
Because something I’ve noticed from my own experience (and from working with clients): once you skip a workout, it becomes that much easier to skip the next one… and the one after that. Before you know it, your well-established routine starts to unravel.
That’s why I always encourage squeezing in a quick workout—even just 15 minutes—when you’re short on time. Because staying consistent is more important than being perfect.
You’re not just keeping your body moving…
You’re reinforcing your identity as someone who doesn’t skip their workouts, even when life gets busy.
Table of Contents
Why Short Workouts Still Work
When you think of a “workout,” you might imagine a full gym session with an hour of weightlifting, cardio, or circuits. But science (and real life) tell us that short bursts of exercise can still deliver great results especially when they’re intentional and consistent.
Here are just a few benefits of short, time-efficient workouts:
✅ Boost mood and energy
✅ Increase metabolism and support fat loss
✅ Improve cardiovascular health
✅ Support consistency and motivation
✅ Lower stress and improve sleep quality
And the best part?
You don’t need fancy equipment, a gym membership, or a full hour to make it happen.
Take Your Pick: 2 Workouts You Can Do Anywhere
Here are two fast and effective workouts you can do literally anywhere—your hotel room, living room, backyard, or even during a lunch break.
Workout #1: Quick Cardio Burst
Duration: 15 minutes
Equipment: None
Warm-Up (2 minutes)
- Jumping jacks or high knees
Workout
- 30 seconds of burpees
- 30 seconds of rest
- 30 seconds of mountain climbers
- 30 seconds of rest
- 30 seconds of skaters (side-to-side hops)
- 30 seconds of rest
💡 Rest as needed and repeat this circuit 4 times.
This workout is designed to raise your heart rate, get your blood flowing, and give you that feel-good post-workout buzz without taking up a chunk of your day.
Workout #2: Total Body Strength (No Equipment)
Duration: 20 minutes
Equipment: Optional chair or low bench
Warm-Up (90 seconds)
- 1 minute of arm circles (30 seconds forward, 30 seconds backward)
- 30 seconds of bodyweight squats
Workout
- 40 seconds of push-ups (from knees or toes)
- 20 seconds of rest
- 40 seconds of squats
- 20 seconds of rest
- 40 seconds of tricep dips from a chair or sturdy bench
- 20 seconds of rest
- 40 seconds of alternating reverse lunges
- 40 seconds of rest
Repeat the circuit 3–4 times based on your fitness level and how much time you have.
This bodyweight strength workout targets your arms, legs, core, and glutes, making it perfect for maintaining (or building!) strength even when you’re short on time or equipment.
The Bottom Line: Consistency Wins
You don’t need to do a full-blown workout to make progress.
You just need to show up and do something—especially on those days when you don’t feel like it.
Little things, done consistently, really do move the needle when it comes to your health, fitness, and mindset.
So the next time you’re tempted to skip your workout, try one of these instead. Bookmark this post, save it to your phone, or print it out and keep it handy.
Need more quick, no-equipment workouts?
Check out my free Stronger to the Core Challenge! it’s packed with short workouts and motivation to help you stay on track.
EXERCISE DEMO LINKS:
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