The No-Excuses, Do-Anywhere Workout

Between work, school, travel schedules, and busy social lives, it can be a challenge to get to the gym everyday. A few months ago when I was working long hours and heading out of town for business, I discovered this do-anywhere workout that is perfect to do in a park, on the beach, or even in your hotel room. No equipment is needed, although a mat may be handy if you have one.

Inspired by CrossFit, this workout builds muscle and torches calories in just six moves. There are different variations you can do this workout in, but my personal favorite is five rounds for time.

"Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time."

Here is the exercise order:

1. Burpee

Bend your knees to place your hands on the floor underneath your shoulders (a). Jump both feet behind you, bending your elbows to lower your body to the floor(b). Quickly reverse the motion, then jump straight up and clap your hands overhead (c). That's one rep.


(Photo courtesy of

2. Triceps Dip

Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward until your hips and butt are in front of the seat (a). Bend your elbows and lower your hips until your upper arms are parallel to the floor (b). Push back to start. That's one rep.


(Photo courtesy of

3. Lunge Hop

Step your right foot forward and bend both knees to 90 degrees, keeping your chest upright and core tight. Bend your elbows to 90 degrees, raising your left fist toward the ceiling and lowering your right fist toward the floor (a). Jump as high as you can, switching your arm and leg positions in midair (b) and landing in another lunge (c). That's one rep. Continue quickly alternating.

lunge hop

(Photo courtesy of

4. Butterfly Situp

Lie faceup on the floor with a folded towel under your lower back, soles of your feet together knees open to the sides, and arms overhead on the floor (a). Brace your core and sit up, reaching your fingers toward or past your toes (b). Slowly return to start. That's one rep.

butterly situp

(Photo courtesy of

5. Pushup

Place your hands shoulder-width apart on the floor and extend your legs behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, fully extending your arms. That's one rep.

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(Photo courtesy of

6. Jump Squat

Stand with your feet wider than hip-width apart, toes pointed slightly out. Keeping your chest upright and core tight, bend your knees and sit your hips back, extending your arms straight in front of you at shoulder height (a). Press through your heels to jump as high as you can off the ground, swinging your arms behind you (b).That's one rep. Land softly and immediately lower into your next squat.


(Photo courtesy of

With this quick and powerful workout, you have no excuses to skip out on your daily sweat this summer. Enjoy!

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