Workouts You Can Do Anywhere, Anytime and Without Equipment

Sponsored by Fitbit

Working out sans equipment has become the norm over the last year. With changes in the fitness world occurring thanks to the pandemic, people have pivoted the way they exercise out of necessity. And while life in Australia has returned to some normality (in a COVID-safe way, of course!), many people have enjoyed the change to their workout routine and embraced exercise outside of gyms, classes and equipment.

If you need a little inspiration for workouts that you can complete literally anywhere, let us provide a little bit of motivation. Here are a few moves you can do the next time you’re wanting to get active without the need for gym equipment.

Warm-Up Workout

Warm-up exercises are extremely important as they help ease your muscles into exercise. It can feel tempting to skip this part when working out, but the warm-up can help prevent injury and gets your heart rate up and ready to go. 

This is the start of your exercise routine and will bring your body into the active zones. If you’re tracking your workout, this all adds to your overall health and fitness goals and can help you reach and maintain those desired levels. 

Complete this short warm-up before your next workout.

• Jumping Jacks — The humble Jumping Jack is still as handy for warming up your body as it was in school. This movement warms up your glutes, quadriceps, and hip flexors. Start with your legs straight and your arms at your sides. Jump up and spread your feet beyond hip-width apart while also bringing your arms above your head. Complete two sets of this movement with 15 reps each.

• Walking Lunges — Activate all the muscles in your lower body (including your core, hips, and glutes) with a few walking lunges. Step forward, bending your right knee and lowering down so its parallel to the floor. Then, move your left foot forward, repeating the same movement. Complete two sets of 15 reps.

• Arm Circles — Warm up your shoulder joints by placing your arms out beside you and circling them. Complete two sets of these, going forward for 30 seconds and backwards for 30 seconds.

• Squats — Finish your warm-up with squats, which target several muscles including your hamstrings, hip flexors and calves. Stand with your feet hip-width apart and make your toes are facing forward. Keep your back straight and lower your hips until your thighs are almost parallel to the floor, while engaging your core. Repeat the movement and complete two sets of 15 reps.

Equipment-Free Workout

This simple circuit workout is perfect for those times when you are crunched for time but still want to get your heart rate up without the fuss of extra workout equipment. These exercises are all easy to follow and simple enough to complete just about everywhere. Feel free to modify as needed for your own body and if something doesn’t feel good when you do it, don’t push through it. Stop the movement and find something else that feels more comfortable. Complete each exercise as follows, taking 15 seconds rest between each new movement and repeat for two sets.

• Side Lunges — This movement works your glutes, hamstrings, quads, and inner thigh muscles. To complete, stand with your feet hip-width apart, then lift one leg up and lunge to the side while keeping the other leg straight. Return to your starting position and repeat on the other leg. Complete 10 reps.

• Sit-Ups — Give your abdominals, chest and hip flexors a workout with a few sit-ups. Lie down on your back and bend your knees. Place your feet firmly on the ground and place your hands behind your head; be mindful not to pull on your neck. Curl your upper body up towards your knees, exhaling as you sit up. Then, slowly lower yourself to the ground while inhaling at the same time. Complete 10 reps.

• Mountain Climbers — Guaranteed to make your sweat, mountain climbers target the whole body (including your arms, shoulders and core). To complete, simply drop into the same position as if you were completing a push-up, then with your core engaged, bring one knee towards your chest before returning it to its original position. Repeat the same movement with the other leg, getting into a rhythm. Complete 15 reps.

• Donkey Kicks — Staying in the same position on all fours, align your hands with your shoulders and make sure your knees are aligned with your hips. Then, keeping your back straight, push your right foot out behind you with your leg straight. Keep your foot flexed with toes pointing to the floor and your hips square to the ground. Return to the original position and complete with the other leg. Complete 10 reps. This movement targets your gluteus maximus and is a great toning exercise.

• Side-Lying Hip Abduction — Work on your hip strength and glutes with side-lying hip abductors. Simply lie on your right-hand side with your legs out straight, then bend your lower arm underneath your head, letting your head rest its full weight down. Then, leave your right leg on the ground and lift your left leg up while maintaining the same position of your body. Complete 10 reps on each leg.

Cool Down Workout

The cool down portion of your workout is just as important as the other components as it helps ease your body of the activity by bringing down your heart rate, body temperature and blood pressure. It can also help reduce the build up of lactic acid, which in turn, should lead to less cramping and stiffness post-workout. Add this short routine onto your next workout or take a quick 10 minute break in your day to reduce your overall stress levels.

• Knee to Chest — This cool down movement helps release your lower back and increase joint flexibility. To complete, simply lie down on your back with your legs out long. Bring your right knee up to your chest and hold for a few seconds before releasing. Repeat with your other leg. Complete 10 reps.

• Lower Back Rotational Stretch — Relieve any further tension in your back and trunk of the body with this movement. Lay on your back, facing the ceiling. Bend both of your knees, with your feet planted flat on the ground. Keeping your shoulders on the ground, move your knees as far as you can to the right without your shoulders lifting off the ground. Hold for a few seconds then move your legs to the other side. Complete 10 reps.

• Standing Quad Stretch — Stretching out your quads helps improve flexibility and increases the range of motion in your body. Stand on your left leg and bring your right leg up behind you, with your heel touching your bottom. Hold your ankle with one hand, keeping your knees in alignment. Hold this stretch for 30 seconds on each side.

• Child’s Pose — Finish off your cool down with one of the most relaxing stretches of all: Child’s pose (also known as Balasana). Starting on all fours, make sure the tops of your feet are facing down, then sink downwards so your heels are touching your bottom. Lengthen your arms out in front of you and hold the stretch for 30 seconds, breathing through it. This is a great way to relax your nervous system after an intense workout.

If tracking your workouts no matter where you are is important to you, the new Fitbit Luxe might be perfect for you. Fitbit Luxe tracks activity, sleep and it comes with a six-month Fitbit Premium membership, which includes hundreds of video and audio workouts to help you achieve all of your fitness goals. Plus its sleek bracelet design pairs effortlessly with even your most stylish outfit.

Find out more and shop other Fitbit devices at Fitbit.com.