3 No-Equipment Workouts You Can Do Anywhere

During all three routines, try to move directly from one exercise to the next without breaks to keep your heart rate up.

Around the Worlds
1. Stand with your feet shoulder width apart, hands overhead.
2. Keeping your lower body still and your arms raised toward "12 o'clock," bend from the waist toward the right, passing "3 o'clock," down toward your toes ("6 o'clock"), like you’re tracing a half-circle with your hands. Keep going up the left until you’ve completed the circle. Now repeat, going back in the opposite direction. Continue alternating from right to left, and left to right, as you do 15 repetitions in each direction.

Good Mornings
1. Place your hands behind your head and stand with your feet shoulder width apart.
2. Bend forward at the waist, keeping your back flat. If you feel any strain in your lower back, bend your knees slightly and only bend as far forward as you comfortably can. Come back to starting position. Do 15 reps.

Wide-Stance Squats
1. Place your feet slightly wider than shoulder width apart and squat down until your thighs are parallel to the floor, keeping your weight in your heels. (If that bothers your knees, only go as low as you comfortably can.) Keep your hands on your hips or, for an added shoulder challenge, hold them out in front of you.
2. Come back to starting position, pushing through your heels and squeezing your butt. Do 15 reps.

Shadow Boxing
1. Stand with your feet shoulder width apart, abs tight and back in a neutral position. Make your hands into fists and hold them in at your chest.
2. Do a crossover punch with your left hand, punching out diagonally to the right at chest height. As you punch, pivot your lower body to the right, bringing your left heel off the ground and putting more of your weight into your right leg.
3. Pull your left hand back as you bend your knees, as though you're ducking from a punch.
4. Get back into starting position. Do 30 repetitions on each side.

Sumo Lunge with Sidekick to Squat Jump
1. Stand in "sumo" position, with feet slightly wider than shoulder width apart, knees bent and weight in your heels.
2. Take a large step sideways with your right leg by bringing your right knee in toward your chest and then out to your right side in one continuous movement.
3. As soon as your foot touches the ground, bring your right knee back in toward your chest, then kick your right foot out to the side with your foot flexed.
4. Lower your right leg to the floor and get back into "sumo" position.
5. Squat down, keeping your weight in your heels and sticking your butt out behind you. Make sure you keep your knees directly above your toes.
6. Jump up while thrusting your arms overhead. Land on your heels, rolling onto your toes.
7. Repeat on your left side, then continue alternating between right and left until you've done 15 reps of the sequence on each side.

Pushups
1. Get into a pushup position on your toes or your knees. Your core should be tight, but your shoulders and upper-back muscles should be relaxed.
2. Lower your chest down as close to the floor as you can, then push through your hands and return to start. Repeat for 15 reps. If you're feeling any pressure or strain in your lower back, check that your hips aren't slouching—there should be a straight line from your shoulders to your feet (or knees).

Reverse Crunches
1. Lie on your back with your legs extended and hands under your butt. Make sure your lower back is pressed into the floor. (Placing a mat or towel beneath you will make this move a little more comfortable on your back.)
2. Bend your knees and bring your legs in toward your chest as you roll your pelvis backward and raise your hips off the floor.
3. Bring your knees as close to your chest as you can, then return to start. Do 15 reps.

Platypus Walks
1. Stand with your feet out wide and turn your toes outward, like you're about to do a plié. With your hands on your hips and your weight in your heels, squat down until your thighs are parallel to the floor (or as close as you can get them).
2. Staying in the squat position, take 5 small steps forward, then 5 small steps back. That's one rep. Repeat 5 times. As you take the steps, focus on keeping your knees out to the sides and not letting them sag forward in front of your toes. Your butt should be sticking out behind you, and your weight should stay in your heels as you step.

Wide-Stance Squat with Shoulder Press
1. With your feet wider than shoulder distance apart and your weight in your heels, squat down until your thighs are parallel to the floor or as close to that as you can get. Your feet should be turned outward at a 40-degree angle, and your butt should be sticking out behind you.
2. Bend your elbows and raise your arms out to the sides until your hands are level with your ears.
3. As you push through your heels to come out of the squat, push your hands up and in until they lightly touch directly over your head, then lower them back to ear level as you get back down into starting position. Do 15 reps.

Burpees
1. Stand with your feet slightly wider than hip width apart.
2. Bend your knees, stick your butt back and come down into a squat position.
3. Continue to bend your knees as you bend forward from the hips and put your hands on the ground in front of your feet.
4. Jump your feet out behind you to get into a plank position. Squeeze your core the whole time.
5. Jump your feet back in toward your hands and return to starting position. Do 15 reps.

Mountain Climbers
1. From the plank position of your last burpee, bend your right knee and bring it toward your chest.
2. As you bring your right foot back to plank position, bend your left knee and bring it toward your chest. Continue alternating right and left for 30 seconds.

Jumping Jacks with Side and Front Arm Raises
1. Stand with your feet together and arms down at your sides.
2. Jump your feet out wide as your raise your arms out to the side to shoulder height, palms facing the floor.
3. Bring your feet back together as your lower your arms.
4. Jump your feet back out wide, but this time, raise your arms to the front to shoulder weight with palms facing down.
5. Bring your feet back together as you lower your arms. Continue alternating between side arm raises and front arm raises as you jump your feet in and out, doing 15 reps of each.

Reverse Lunge to High Kick
1. Stand with your feet shoulder width apart and your hands on your hips.
2. Take a large step back with your right foot into a lunge position so that both legs are bent in 90-degree angles. (If you have problems with your knees, bend them only as much as you can without feeling any discomfort.) Lean forward slightly to feel more work in your glutes.
3. Push into your left heel and come up out of the lunge. As you come back to standing, bring your right leg forward and go directly into a straight-leg high kick. Do 15 reps on each leg.

Lateral Lunges
1. Start with your feet shoulder width apart and your hands on your hips.
2. Step your right leg out to the side. Make sure to step into your right heel, keeping the right knee directly over your ankle. Bend your right knee until it's at a 90-degree angle while you keep your left leg straight. Make sure your hips, knees and feet are all pointing forward.
3. Push off your right heel to come out of the lunge. Do 15 reps on each leg.

Side-Plank Oblique Crunches
1. Position yourself in a side plank, resting on your right forearm, with your left hand behind your head.
2. Bring your left elbow toward the floor as you twist your torso slightly, then return to the starting position. Do 15 repetitions on each side.

Triceps Pushups
1. Get into a pushup position with your hands close together. Your thumbs and forefingers should touch and form a diamond shape.
2. Keeping your core tight and your elbows as close to your sides as possible, lower your chest toward the floor. (If it feels too difficult, switch to your knees.) Return to starting position and do 15 reps total.

Plié Toe Squats
1. Get into a wide stance with your hands on your hips. Your toes should be facing slightly outward.
2. Simultaneously raise your heels off the floor as your lower down into a squat. Get your thighs as close to parallel with the floor as you can.
3. Lower your heels to the floor as you push up out of the squat. Do 15 reps.

Reverse Crossover Lunges
1. Stand with your feet shoulder width apart and your hands on your hips.
2. Step your right leg back and behind your left leg into a curtsy lunge.
3. Push into your left heel as you come out of the lunge and return to starting position. Do 15 reps on each leg.

Spiderman Pushups
1. Get into a push-up position on your toes.
2. As you lower your chest down, lift your right foot off the floor, bend your knee and bring your knee out to the side and toward your right shoulder. Return your right leg to the starting position as you come up from the push-up.
3. On the next push-up, do the same thing with your left leg. Continue alternating legs as you do 20 push-ups.

Single-Leg Deadlifts
1. Stand with your feet shoulder width apart. Balancing on your right leg, bend at the waist and reach your left hand down to your right foot as you extend your left leg straight out behind you. Make sure both hips are facing down toward the floor during the movement.
2. Return to the starting position. That’s one rep. Perform 15 repetitions on each leg.

Switch Lunges
1. Stand with your feet shoulder width apart. Take a large step forward with your right foot, lowering down into a lunge and forming right angles with both knees.
2. Spring upward, launching both feet off the floor, and switch positions with your legs so your left foot is in front and your right leg is behind. Land softly on the balls of your feet, knees slightly bent, and lower down into another lunge.
3. Continue alternating between legs, doing 15 reps on each.

Plank with Hip Abduction
1. Get into a plank position on your hands or forearms.
2. Keeping your back flat, core tight and making sure you’re not letting your butt sag down or lift up, lift your left foot off the ground and move your left leg out to the side. Keep your foot flexed.
3. Return to starting position. Do 15 reps on each side.

Plank with Side Lateral to Front Raise
1. Start in a plank position on your hands.
2. As you keep your hips as level and still as possible, raise your right arm out to the side until it's parallel with the floor, then raise it out in front of you until it's parallel with the floor.
3. Bring your right hand back to the floor. That's one rep. Do 15 with each arm.

Pendulum Lunges with Arms Overhead
1. Stand with your feet shoulder width apart and your arms extended overhead.
2. Step your right foot forward into a lunge, landing on your right heel. Push off that heel to come out of the lunge.
3. Bring your right leg back into a reverse lunge, moving directly from the forward lunge so your right foot never steps down in the center. Do 15 repetitions, then switch legs and do 15 more.