5 Effective Bodyweight Workouts You Can Do Anytime, Anywhere
- By the dedicated team of editors and writers at Newsletter Station.
Finding time for the gym can be tough when juggling work, family, and daily commitments. But staying active doesn’t have to mean expensive memberships or complicated routines. Bodyweight workouts offer a flexible, effective, and time-efficient way to stay fit—whether you’re at home, in a hotel room, or outside in the park.
These workouts rely solely on your body for resistance, making them accessible to anyone at any fitness level. Plus, they improve strength, mobility, and endurance while helping relieve stress and boost energy. Ready to move? Here are five powerful bodyweight workouts that can be done anytime, anywhere.
The Classic Circuit
A tried-and-true favorite, the circuit workout delivers a full-body challenge with minimal rest between moves. Choose 4–6 exercises targeting different muscle groups—like push-ups, squats, lunges, burpees, and planks. Perform each exercise for 30–60 seconds, maintaining good form and intensity. Rest briefly, then repeat for 3–4 rounds.
This circuit not only builds strength and endurance but also keeps your heart rate elevated, promoting cardiovascular health and calorie burn. To increase the challenge, shorten rest periods or add extra rounds.
Tabata Training
For those short on time, Tabata training is a fast and effective way to maximize results in minutes. This high-intensity interval training (HIIT) format alternates 20 seconds of all-out effort with 10 seconds of rest, repeated for 4 minutes (8 rounds).
Choose simple, dynamic moves such as jumping jacks, mountain climbers, or squat jumps. Don’t let the short duration fool you—Tabata workouts torch calories, improve endurance, and leave you feeling energized long after you’re done.
AMRAP (As Many Rounds As Possible)
If you love competition—especially with yourself—try an AMRAP workout. Pick 3–5 exercises, assign a rep count (e.g., 10 squats, 10 push-ups, 10 sit-ups), and set a timer for 15–20 minutes. Your goal? Complete as many rounds as possible before the timer runs out.
This format challenges both your stamina and mental focus, encouraging steady effort over time. Track your rounds each session to measure progress and keep motivation high.
EMOM (Every Minute on the Minute)
EMOM workouts are perfect for improving consistency, strength, and pacing. At the start of every minute, complete a set number of reps of one or two exercises—such as 10 push-ups or 15 squats—then rest for the remainder of the minute. Repeat for 10–20 minutes.
As your fitness improves, increase the number of reps or decrease your rest time. EMOMs help train your body to perform under fatigue while maintaining good technique and focus.
The Deck of Cards Challenge
Turn your workout into a game! Assign an exercise to each suit (hearts = push-ups, diamonds = squats, clubs = lunges, spades = burpees). Draw a card and perform the number of reps shown (e.g., a 7 of hearts equals seven push-ups). Face cards count as 10 reps, and aces can be 11 or a 60-second hold for planks or wall sits.
This fun, unpredictable format keeps you moving and engaged—perfect for solo sessions or group workouts. You can easily adjust intensity based on your fitness level.
Bonus Tip: Mix It Up
For best results, switch up your workouts throughout the week. Alternate between high-intensity sessions like Tabata and endurance-building formats like AMRAP or circuits. This variety prevents plateaus, keeps workouts fresh, and promotes full-body strength and balance.
You don’t need a gym to achieve your fitness goals—just dedication, creativity, and a little space to move. Bodyweight workouts are accessible, efficient, and adaptable to your schedule. Whether you have 10 minutes or 45, you can challenge yourself, boost your energy, and feel great wherever you are.
