NO SHOES, NO SHIRT, NO PROBLEM – You Can Workout ANYWHERE without ANYTHING!

Last Updated on April 13, 2022

No excuses to not workout!

Working out always comes with the list of excuses – I’m too tired, I’m too busy, I don’t have time, I didn’t pack my workout clothes or shoes, there’s not a gym near me, I don’t have any equipment.

I get it. Travel, especially, tends to get in the way of keeping up on your fitness.

As of now, though, you have no more excuses! Here are some options of workouts you can do with minimal to no equipment – no matter where you are! 

*Note: Water bottles can be substituted for something you have. Get creative! Don’t have two water bottles but have a few bottles of wine? Use those! Find something around your hotel room or something you packed. Worst case scenario – just use nothing! 

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Cardio

• Jumping jacks
• Burpees
• High-knee run in place
• Skaters
• Invisible jump rope
• Go for a run (if you brought tennis shoes)

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Arms

• Water bottle bicep curls 
  • Requires two water bottles
• Water bottle hammer curls 
  • Requires two water bottles
• Water bottle tricep push-backs 
  • Requires two water bottles
• Overhead tricep extensions
  • Requires one water bottle or a book
• Tricep dips 
  • Requires a raised surface such as a bed, chair, bench, curb, etc. 
• Regular or elevated push-ups 
  • Latter requires a raised surface such as a bed, chair, bench, curb, etc. 
• Regular or elevated tricep push-ups
  • Latter requires a raised surface such as a bed, chair, bench, curb, etc. 

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Shoulders

• Water bottle lateral raises 
  • Requires two water bottles
• Water bottle front raises
  • Requires two water bottles
• Water bottle overhead press
  • Requires two water bottles
• Water bottle shoulder shrugs 
  • Requires two water bottles
• Handstand or wall handstand shoulder shrugs
  • Advanced! 

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Back

• Water bottle back pulses with thumbs facing floor
  • Requires two water bottles
• Water bottle back pulses with palms facing up 
  • Requires two water bottles
• Water bottle back squeezes with thumbs facing floor
  • Requires two water bottles
• Water bottle back squeezes with palms facing up
  • Requires two water bottles

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Chest

• Wide arm pushups
• Elevated wide arm pushups
  • Requires a raised surface such as a bed, chair, bench, curb, etc.
• Chest press
  • Requires two water bottles 

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Legs & Glutes

• Body weight or weighted squat 
  • Can hold anything heavy to increase resistance or use a resistance Booty Band just above the knees.
• Body weight or weighted curtsy squat
  • Can hold anything heavy to increase resistance
• Walking lunges or front/back lunges if limited on space
• Kneeling fire hydrants and/or side leg circles (front + back)
• Kneeling or standing kick-backs
• Bridges 
  • Try moving your legs wide, narrow, toes in, toes out, one-legged, and hold to get all angles and hit different parts of the glutes. 
  • Can hold anything heavy to increase resistance or use a resistance Booty Band just above your knees.
• Hip thrusts 
  • Requires a raised surface such as a bed, chair, or bench. Best if you can just something heavy to place on your hips such as a Hydroflask or use a resistance Booty Band just above your knees.
• Squatted side walks
  • Best if you use a resistance Booty Band just above your knees.
• Step-ups
  • Requires a stable raised surface such as a bench. 
  • Can hold anything heavy to increase resistance.
• Jump squats 
• Calf Raises
  • Can do on a curb or step and hold something heavy to increase resistance.
• Inner thigh glider
  • Requires a hard, smooth surface such as a hardwood floor or tile. Requires a towel or clothing item you don’t mind sliding on the floor. 
  • Keep your standing leg straight and place your other foot on the towel. Now slide your leg out to the side and squeeze your inner thighs to pull your leg back in. 

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Core Workout Exercises

• Plank
• V-ups
• Bicycle crunches
• Russian twists
• Mountain climbers
• Plank knee to elbows 
  • Alternate same knee to same elbow and same knee to alternate elbow
• Side plank with dips
• Plank to pike with glider
  • Requires a hard, smooth surface such as a hardwood floor or tile. Requires a towel or clothing item you don’t mind sliding on the floor. 
• Plank toe taps on raised surface
  • In plank position, have feet onto raised surface and alternate tapping your toes to each side to work your obliques. 

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Looking for a fun, upbeat workout?

Check out how you can combine your favorite songs with your favorite moves into one fabulously fun workout!

*Some of the links in this post are affiliate links which means that if you buy through the link you support the site at no extra cost to you. All reviews and suggested items are what I use and love!  

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