10 Bodyweight Moves for a Do-Anywhere Workout

Get it done, wherever you happen to be!

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

Fitness freedom is all about working out as much as you want wherever you want. Use these other workouts to take your routine anywhere you want:
Do-Anywhere Cardio Workout Challenge
6-Minute Fat-Blasting Workout You Can Do Anywhere
Fat Scorching Tabata Interval Training

Join our community! Find clean eating tips and whole body workouts on our Facebook page and our Pinterest, and stay up to date on our latest and greatest by subscribing to our newsletter.

Reader feedback is important to us. Leave us a comment below and tell us what you think of this article and what you’d like to see from us in the future.

This post may include affiliate links.

Create a FREE account for quick & easy access


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

Leave a Reply

Your email address will not be published. Required fields are marked *