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.

The 5-Part Workout You Can Do Anytime, Anywhere

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.

Medically reviewed in November 2019.

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