The 5-Part Workout You Can Do Anytime, Anywhere

Don’t think you have time to exercise on the job? Think again. This quick fitness routine is perfect for busy workers.

Medically reviewed in October 2021

For the ultimate excuse-busting exercise routine, try this easy, no-shower-no-change-of-clothes workout, courtesy of Good Housekeeping's Drop 5 Pounds: The Small Changes, Big Results Diet.

It's a total "anytime, anywhere" routine that covers all of the major muscle groups—and has a healthy mix of cardio and body building, to boot. Best of all, it doesn't require any special equipment or clothes, and you're done in just 25 minutes. 

Excuse-proof fitness
You can start this workout regimen right away. Here’s a detailed explanation of each step:

  • Walk anywhere. Pace the halls, circle the block or walk in place for 15 minutes. This will get your blood pumping and your metabolism fired up. As a bonus, it will also burn about 60 calories.
  • Stair-step it. Climbing stairs for 5 minutes will tone and tighten your leg muscles.
  • Push the wall. Stand 2 feet away from a wall with your feet shoulder-width apart. While keeping your back straight, place your palms against the wall, and lean your body in for a count of three. Then push back for a count of three. Repeat for 2 minutes.
  • Pop a squat. Choose a chair that will position your legs at a 90-degree angle when you sit down. Stand with the chair behind you, your feet shoulder-width apart and your arms straight out in front of you. Slowly lower yourself into a seated position, sit for a count of three and then stand up slowly. Repeat for 2 minutes.
  • Touch down. Stand with your arms straight out at your sides and your feet hip-width apart. Bending at the waist, reach one hand toward the opposite foot. Return to a standing position. Do this for 1 minute, alternating sides.

For extra encouragement, enlist a coworker to exercise with you. Not only can you keep each other accountable, but it’s nice to have the company.

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