The no-kit workout you can do anywhere

Unfortunately we can’t always second-guess when the workout urge is going to strike. It might be before a stressful day at work, during the middle of an indulgent holiday, or on a lazy Sunday afternoon. So we’ve devised an exercise routine that’ll work you top to bottom without the need for any fancy equipment. Clothing requirements are equally minimal! Focusing primarily on strength, these moves should leave you feeling firm and fit. Shoot for three rounds initially, working your way up to five as you get more comfortable:

Squats: 15 reps

To shape that booty, you’re going to have to get up off it. Once you’re in the standing position, hinge back at the hips as if you’re trying to sit on an imaginary seat behind you. Do so over the count of four, we want to increase the time under tension of your quads and glutes. Once your thighs reach parallel with the floor and you feel the weight rock into your heels, pause and hold for two seconds. Then back up to standing position and clench. And again!

Plank up down walkout: 5 reps each side

From standing with your arms raised above your head, lower your hands to either side of your feet and walk all the way out, until your hands are positioned under your shoulders. From here, drop down first onto your right elbow, then join it with the left elbow. From elbow plank position, push up with your right hand and then your left, bringing you back into high plank. From here, walk your hands back to either side of your feet, with your legs staying as straight as possible. Bring those hands back over your head and that’s one rep. Repeat on both your left and right arm.

Drop lunge: 15 reps each side

Start with your right foot in front of the left either side of your torso, with your weight primarily focused in your back leg. All you’ve got to do to really work your lower body here is drop your back knee until it’s just above the floor. When at the bottom of the range of motion, you should form two right angles with your legs. Use a mirror to check your form. Drop the back knee down slowly, then spring back up and do 15 reps on each side.

Staggered press ups: 10-15 reps

From the press-up position, place your right hand on the floor just in front of your right shoulder. With your left hand, place it back towards your waist, so that you’re left in a staggered starting position. From here, perform a press up, bringing your chest slowly down towards the ground before quickly returning to your start position. Be sure to contract all your upper body muscles once back in the starting position for some good isometric work.

Fast swimmers: 30 seconds as many reps as possible

Lying on your stomach, reach your arms straight out in front of you. As you raise your right arm as high as it’ll reach, lower your left to just above the floor. At the same time, raise your left leg as high as possible, while lowering your right. Then you guessed it, begin a swimming-esque action. Speed is key here and you’ve only got 30 seconds to wade through so go go go!

Crunches: 30 reps

Lying flat on your back this time. Raise your feet so that your legs form a 90° angle to your body. With your hands touching your ears and your elbows staying as wide as possible, gently crunch up slowly until you feel your abdomen fire up. Keep your stomach taught throughout, and avoid any arching of your lower back. Don’t forget to breathe and relax your neck!