Workouts You Can Do Anywhere: Stay Fit at Home, or at the Office

When trying to stay consistent with fitness, the number one obstacle we hear is “I just don’t have time to get to the gym.” That’s exactly why we’re breaking down workouts you can do anywhere—no equipment, no excuses, just movement that gets results. Whether you’re at home, on a work trip, or juggling life as a parent, these workouts fit you.

At Peak Physique, we believe in empowerment through movement, not perfection. These workouts are about helping you feel better in your body, boost your energy, and reclaim your strength, wherever you are.

Why Workouts You Can Do Anywhere Actually Work

You don’t need a fancy gym or high-end equipment to get results. In fact, many bodyweight workouts are just as effective as weight training when structured correctly. They rely on compound movements, challenge your core, and build real-world strength.

Here’s what makes them so effective:

Accessibility: Do them on your time, wherever you are.
Cost-Effective: Zero equipment. Zero gym fees.
Fat-Burning Power: High-intensity bodyweight exercises can burn calories during and long after your workout.
Scalable: Modify moves based on your fitness level.

At Peak Physique, our trainers often combine bodyweight workouts with personalized routines to help clients stay consistent between in-person sessions. It’s what we call train here, train anywhere support.

How to Structure a Do-Anywhere Workout

We recommend following a circuit format, where you do each exercise in succession, rest briefly, then repeat for 2-4 rounds. This keeps your heart rate up, builds endurance, and maximizes your time.

Here’s a simple template:

5-minute warm-up (marching in place, jumping jacks, arm circles)
4–6 exercises targeting different muscle groups
30–45 seconds of work, 15–30 seconds rest
3–4 total rounds
5-minute cooldown and stretch

And if you’re short on time? Even 10 minutes of focused movement is better than none.

Full-Body Workouts You Can Do Anywhere

These moves hit multiple muscle groups and get your heart pumping. A great go-to when you’re short on time or want a solid, total-body burn.

Burpees

The king of full-body movement.

Start in a squat, hands on the ground
Jump your feet back to form a plank, do a push-up
Jump feet back in and leap upward

Bonus: Add a tuck jump at the top to spike your heart rate.

Mountain Climbers

Great for core, shoulders, and cardio.

Start in plank
Drive knees in toward your chest, alternating quickly

Tip: Try to keep your hips low and core tight.

Inchworms

An underrated mobility and strength combo.

Stand tall, hinge at hips, walk hands to a plank
Walk feet up to hands

Progression: Add a push-up before walking feet in.

Leg Workouts You Can Do Anywhere

Legs carry us through life. These moves build strength, balance, and stamina without weights.

Squats

A foundational move.

Feet shoulder-width apart, lower until thighs are parallel
Press through your heels to return

Variation: Try jump squats for extra intensity.

Walking Lunges

Targets glutes, quads, hamstrings.

Step forward into a lunge
Switch legs

No space? Reverse lunges are a great alternative.

Wall Sit

Hello, static strength.

Slide down a wall until your knees are at 90°
Hold for 30–60 seconds

Challenge: Add bicep curls with water bottles or cans.

Core Workouts You Can Do Anywhere

A strong core supports better posture, balance, and everyday movement.

Plank

Works your abs, back, and shoulders.

Place your elbows under your shoulders while keeping your body in a straight line
Hold: 30–60 seconds

Not Quite Ready? Drop your knees to the floor while keeping your core tight and back straight; this reduces pressure on your shoulders while still working your abs.

Side Plank

Great for obliques and stability.

Stack feet on your side
Lift your hips, and hold
Switch to the other side

Too tough? Drop the bottom knee to the floor.

Bicycle Crunches

Rotational strength and cardio all in one.

Lay on your back
Lift the opposite elbow to the knee
Alternate back and forth

Slow = stronger core activation.

Upper Body Workouts You Can Do Anywhere

No weights? No problem. These bodyweight exercises work your arms, chest, shoulders, and back.

Push-Ups

Classic for a reason.

Lower chest toward the floor
Keep elbows tucked, then lift again

Too hard? Start on your knees or use a countertop.

Tricep Dips

All you need is a sturdy chair or step.

Place your hands behind you
Lower your body by bending your elbows
Press back up using triceps

Make It Harder: Extend your legs fully and elevate your feet on another surface to increase the load on your triceps.

Superman Hold

Strengthens lower back and glutes.

Lie with your face down
Lift arms and legs off the floor
Hold 15–30 seconds

Increase The Challenge: Add flutter kicks while holding the position to activate your lower back, glutes, and hamstrings even more.

Bear Crawl

A dynamic move that targets your shoulders, core, and coordination.

Start on your hands and knees
Lift your knees an inch off the ground.
Start to move forward by stepping your right hand and left foot, then switch to your left hand and right foot.
Keep your hips low and core engaged.

Tough Tip: Move in reverse! Crawling backward increases the challenge for your coordination and upper body strength.

Glute Bridge

Perfect for strengthening your glutes and hamstrings, no equipment needed.

Lie on your back and have your knees bent and feet flat.
Press through your heels and lift your hips off the ground.
Squeeze your glutes when you reach the top, then lower with control.

Step It Up: Try single-leg glute bridges by lifting one foot off the floor and keeping your hips level as you drive through the planted heel.

Step-Ups

Great for leg and core strength, just find a step, bench, or sturdy surface.

Step up with your right foot while pressing through your heel to lift your body.
Step down and repeat on the left side.
Add knee drives at the top for a cardio boost.

Try This: Hold light weights (or household items) in each hand to increase resistance and engage your arms and core even more.

Quick 20-Minute Workout You Can Do Anywhere

Try this Peak Physique–approved circuit when you’re in a pinch:

15 Bodyweight Squats
10 Push-Ups
30 Seconds of Mountain Climbers
10 Walking Lunges (each leg)
30 Seconds of Plank
10 Burpees

Repeat 3 times

Finish with a few deep stretches, hamstrings, chest openers, and cat/cow.

This is just one of many workouts you can do anywhere. When you work with a Peak Physique personal trainer, we’ll help you build your own version of this to match your goals and lifestyle.

Tips to Stay Motivated When Training at Home

Let’s be real—working out solo takes grit. Here’s how to keep going:

Keep it short and sweet: Don’t overthink it. Even 10 minutes matters.
Use a timer or app: Structure keeps you focused.
Workout first thing: Before life gets in the way.
Track your progress: A simple log can show you how far you’ve come.
Work with a personal trainer: Personal accountability makes a big difference.

Why We Love Workouts You Can Do Anywhere at Peak Physique

We know that workouts you can do anywhere help people stay consistent, empowered, and injury-free. For busy parents, remote workers, travelers, or anyone who struggles with gym motivation, this approach offers flexibility without sacrificing results.

And because our personal training is all about no cookie-cutter plans, we meet you where you are. Whether that’s in our studio in Troy or in your living room, we’re here to help.

When you work with us, you’ll get:

A personalized training plan you can follow anywhere
Real-time support through our app
In-studio and remote training options
A coaching team that sees your potential and helps you keep showing up

Ready to Make Your Workouts Stick?

Workouts you can do anywhere give you the power to take control of your health, no matter your schedule or setting. Whether you’re doing squats between Zoom meetings, push-ups at the park, or lunges in the living room, it all counts.

But the real game-changer? Accountability. A trainer who knows your goals, believes in you, and adjusts your plan as you get stronger.

We’re here for that. And we’re here for you.

Reach out to Peak Physique today to get started with a personal trainer who meets you where you are and takes you where you want to go.

Frequently Asked Questions About Workouts You Can Do Anywhere

Can I Really Get Strong With Just Bodyweight Workouts?

Absolutely. With the right structure, like progressive overload, increased reps, and exercise variations, workouts you can do anywhere can build serious strength. Many bodyweight movements engage multiple muscle groups at once, making them highly effective.

How Often Should I Do Bodyweight Workouts?

Aim for 2–4 times per week, depending on your schedule and recovery. You can alternate between strength-focused days and active recovery days (like walking or mobility work). At Peak Physique, we help clients build flexible training plans that adapt to real life.

Do I Need To Warm Up Before Doing Workouts At Home?

Yes. Warming up gets your muscles ready and helps prevent injury. A few minutes of light cardio, like jumping jacks, arm circles, or air squats, can go a long way. You can also do a lighter round of your workout moves as a warm-up.

What If I’m A Beginner Or Have Limited Mobility?

There are beginner-friendly modifications for every movement. Wall push-ups, chair squats, and knee planks are great starting points. Workouts you can do anywhere are highly adaptable, especially when guided by a personal trainer who understands your needs.

How Do I Stay Motivated To Work Out Without A Gym?

Set small goals, track your progress, and keep your workouts short and realistic. Most importantly, have support. That’s why Peak Physique offers personal training that fits your lifestyle—so you stay accountable, even at home.

Can I Lose Weight With Bodyweight Workouts Alone?

Bodyweight training can support weight loss, especially when paired with smart nutrition. These workouts help preserve muscle while boosting your metabolism. But real change comes from consistency, which is exactly what we help you build at Peak Physique.