25 Effective Exercises You Can Do Anywhere

Posted by , Updated on June 28, 2018

Finding a good gym is not easy. Even if you do find one, you can’t take it with you when you travel. This doesn’t get you off the hook for breaking a sweat though. No matter what your situation – whether your hotel doesn’t have a weight room or you’re a journalist in hostile territory – we’re going to show you how to get in shape without the gear. We’ve tried to include a couple for each part of the body, but understand that this list is by no means exhaustive. Here are 25 Effective Exercises You Can Do Anywhere.




Muscles worked: chest, shoulders, triceps, hamstrings, lower back

Although regular push-ups have their merits, and they are certainly on this list, we start off with one of their more intense variations – divebombers. Often done in the military, this exercise requires you to start in a piked position. You then lower your nose to the ground while maintain your arched position. Right before your nose hits the floor, flatten yourself out as if you are trying to slide under a bar and keeping your hips low to the ground drive your head upwards until you are looking straight ahead. Finally, do everything in reverse until you are back at the starting position. That was one divebomber pushup.


Bear Crawls

bear crawls

Muscles worked: all of them (almost)

While this may not be the best workout to do in your hotel room, that’s what hallways are for (at least until someone calls the police). The risk is worth it though, as this dynamic exercise works everything from your shoulders to your quads. And the best part? It’s easy to explain – just get on all fours and start crawling as fast as you can. But remember, these aren’t baby crawls…they’re bear crawls, and bears don’t crawl with their knees on the ground (at least we’re pretty sure).


Table Rows


Muscles worked: back, biceps, abs

Okay, so this is the first of several exercises on this list that you can’t really do anywhere. Depending on your level of creativity though, you can get pretty close. All you need is a table, a low bar, or something else you can slide under and hold onto. Now, pull yourself upwards towards the tabletop. Rows are a very effective back exercise and this is probably the closest you’ll get to doing them on the road.




Muscles worked: quads, glutes, hamstrings

This is probably one of the best leg workouts you are going to get without a gym, and luckily its pretty straightforward. All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above). Although you can walk forward with each lunge, you don’t have to. You can stay in the same spot if you want and just keep switching legs.


1 Leg Wallsit


Muscles worked: quads

If you have a wall handy, then prepare to destroy your quadriceps with this intense exercise. There isn’t much to explain, but if you can’t do one leg, do two.

Photo: Featured Image - Pixabay.com (Public Domain), 1. U.S. Air Force Command Central (Public Domain), 2. WikipediaCommons.com (Public Domain), 3. BruceBlaus, Exercise Neck Shrugs, CC BY-SA 4.0 , 4. WikipediaCommons.com (Public Domain), 5. Ramstein Air Base (Public Domain), 6. U.S. Air Force Central Command (Public Domain), 7. PhotoAtelier, Lauren doing crunches, CC BY 2.0 , 8. Everkinetic, Bridge-1, CC BY-SA 3.0 , 9. Jaykayfit, Side Plank, CC BY-SA 3.0 , 10. Everkinetic, Leg-raises-1, CC BY-SA 3.0 , 11. PublicDomainPictures.net (Public Domain), 12. Pinterest.com (Fair Use: Illustrative Purposes Only), 13. Official U.S. Marine Corps photo by Chris Jones/Released (Public Domain), 14. Join Base San Antonio (Public Domain), 15. WikipediaCommons.com (Public Domain), 16. 509th Bomb Wing Airman challenges mind and body (Public Domain), 17. Everkinetic, Ball-wall-circles-1, CC BY-SA 3.0 , 18. Everkinetic, Standing-calf-raises-2, CC BY-SA 3.0 , 19. Parker Michael Knight from Beaverton, Oregon, USA, Women doing pull-ups, CC BY 2.0 , 20. U.S. Air Force photo/Staff Sgt. Jason Lake (Public Domain), 21. pixabay (Public Domain), 22. pexels (Public Domain), 23. Jacklee, Singapore Surrender table, Singapore History Gallery, National Museum of Singapore - 20151125-02, CC BY-SA 4.0 , 24. Little Rock Air Force Base (Public Domain), 25. Pinterest.com (Fair Use: Illustrative Purposes Only)

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