3 Anywhere, Anytime Workouts

Woman doin lunges for part of her workout that can be done anywhere.


I’m a big fan of workouts that you can do with minimal equipment. You don’t have to go to a gym for your workout. That’s not to say that going to the gym is a bad thing – at all. Do what works for you and motivates you to exercise. There are people that don’t love going to the gym and some that have busy lifestyles. For these people, workouts you can do at your favorite place on your own time are optimal.

There is also the “no excuses” factor. I like to have a handful of workouts that I’ve formatted in my back pocket for days where I need to get something in quick either at home or in my local park. It gives me zero excuses to get a workout in. These workouts are shorter in duration and don’t require equipment so you can do them if you’re time starved, if you’re on vacation or traveling for work.

Fitness Levels: There are options based on fitness levels for each workout. Anyone from a beginner to advanced fitness aficionado can apply these workouts to them. Now there really are no excuses!

Bonus: All of these workouts can be done in under 30 minutes.



  1. Always do some type of warm up before beginning. Depending on your fitness level, you might need more or less than what’s specified below. Warm up until you feel your heart rate rising a little and you feel ready to begin.

  2. Interval workouts require intensity. Because these are shorter duration workouts, the interval parts need to be done with as much energy as you can give them for your fitness level – this is intensity.

  3. Modify for your fitness level. You may need to adjust the amount of time or amount of rest based on your fitness level. If you’re a beginner exerciser, you may need shorter intervals with more rest time. If you’re an advanced exerciser, you may need longer intervals with less rest time.

  4. Hydrate during the workout. Sipping approximately 8 – 10 ounces every 12 – 15 minutes is optimal. Anything over that and you might start cramping as your body can’t absorb too much at one time. Feel free to get your mouth wet with just a tiny sip at any time. And if you are working out in a warm climate, an electrolyte replacement supplement in your water is a good idea. Our favorite electrolyte supplement is NUUN.

  5. Warm down after the workout. Some light cardio such as jogging or walking and light after the workout is necessary to bring your heart rate down slowly. In addition, light stretching can also be done after workout to lengthen tight muscles.


Level 1 = Beginner | Level 2 = Moderate | Level 3 = Advanced

5 Minute Warm Up (or as much as you need based on your fitness level)

*Repeat This Sequence 8 Times
1 Minute Moderate Walk
1 Minute Hard (Level 1 = Power Walk, Level 2 = Run, Level 3 = Sprint)

5 Minute Cool Down (or as much as you need)

Total Time: 26 minutes

2 Minute Warm Up (or as much as you need)

*Repeat This Sequence 4 Times
1 Minute Walk (Level 1 = Walk, Level 2 = Power Walk, Level 3 = Jog)
1 Minute Jog (Level 1 = Power Walk, Level 2 = Jog, Level 3 = Run)
1 Minute Run (Level 1 = Jog, Level 2 = Run, Level 3 = Run Faster)
1 Minute Hard Run (Level 1 = Run, Level 2 = Run Hard, Level 3 = Sprint)

2 Minute Cool Down (or as much as you need)

Total Time: 20 Minutes

5 Minute Warm Up (or as much as you need)

*Repeat This Sequence 3 – 4 Times
30 Seconds Squats (Level 2 + 3 – add weights)
30 Seconds Push Ups
30 Seconds Jumping Jacks (Level 2 + 3 – power jacks)
30 Seconds March or Jog in Place (Level 2 + 3 – high knees)
30 Seconds Alternating Reverse Lunges (Level 2 + 3 – add weights)
30 Seconds Dips
30 Seconds Jump Rope (with or without actual rope)
30 Seconds Plank

5 Minute Cool Down (or as much as you need)

Total Time (4 rounds): 26 Minutes



You can use these workouts for any reason and at any time as a one off workout. You can also apply them into a week. If you are using these as your sole workouts for the week, it would be best to alternate cardio and strength on different days.

Just A Few Words…

It’s recommended to consult your physician before beginning any new fitness routine.

If you are unsure of a movement or form, please check with your local fitness professional or sign up for Health and Wellness Coaching to get personalized workouts.

Join us for a fitness retreat to get a total body jumpstart into better health and fitness. Check out Vita Boot Campfor an invigorating, fun group retreat or our Private Fitness Retreat for a personalized, one on one retreat experience. - Margot

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