The Ultimate Guide To Your Everywhere Workout

Photographed by Lauren Perlstein.
The secret behind a good workout is simple. While fancy equipment and complicated exercises can be fun, when time and resources are tight, all you really need to stay fit is your body (and a set of dumbbells, if you want to kick things up a notch). The moves in this slideshow are simple and effective — and they can be done anywhere you are, whether it's a cramped apartment, a hotel room, on the beach, or — yep — even at a gym.
This article is your toolbox of essential at-home exercises, mixing both cardio and resistance moves. To make it extra-simple, we’ve broken it down into three categories: lower body, upper body, and core. When time is tight, alternate muscle groups on different days, and when you’re ready for a challenge, piggyback the sets for a total-body routine.
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So, here’s your stripped-down, back-to-basics routine to strengthen and sculpt your entire body — completely gym-free. What are you waiting for? It's home sweat home.
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Photographed by Lauren Perlstein.
Lower-Body Moves

Squat

Stand tall with your heels shoulder-width apart and your toes turned out slightly.

Sweaty Betty top and Calvin Klein Performance bottoms.
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Photographed by Lauren Perlstein.
Hinge back to lower into a squat. Aim to get your hips parallel to the floor or below knee-level. Be sure to keep your chest lifted and core engaged. Push through your heels to return to standing. Do 8-12 reps.
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Photographed by Lauren Perlstein.
Side Lunge

Stand with both feet facing forward and hands clasped together in front of your chest. Take a big step out with your left foot while hinging at the hips, sitting into a deep, squat-like position. Keep your weight in your right leg, your core tight, and your spine long.
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Photographed by Lauren Perlstein.
Then, push through your right foot to return to standing. Alternate sides, so you're now taking a big step out with your right foot and hinging back into a deep squat. Do 8-12 reps on each side.
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Photographed by Lauren Perlstein.
Squat Jump

Stand tall with your shoulders rolled back and down and feet shoulder-width apart. Hinge your hips back and lower into a squat.
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Push through your heels and explode up into the air, jumping as high as you can. Land in the squat position and immediately go into your next rep. Do 8-12 reps.
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Photographed by Lauren Perlstein.
Reverse Lunge + Kick

Start standing with your feet together. Step your right leg back to lower into a reverse lunge. Aim to get the thigh of your front leg parallel to the floor while keeping your chest lifted.
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As you press up, kick your right leg in front of you, engaging the muscles of your core to stay balanced. Immediately step your right leg back into the reverse lunge and repeat. Do 8-12 reps, then repeat on the opposite leg.
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Photographed by Lauren Perlstein.
Squat Thrust

Stand tall, keeping your core tight, chest lifted, and arms at your sides.
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Squat down to the floor and place your hands just in front of your feet.
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Jump your legs back so that you’re in the top of a push-up position. Now, reverse the exercise, jumping your feet in and standing up to return to start. (For a challenge, add a hop at the end). Do 8-12 reps.
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Photographed by Lauren Perlstein.
Dumbbell Thruster

Stand with your feet shoulder-width apart and a dumbbell* in each hand. Hold the weights directly above the shoulders with elbows bent. Hinge at your hips and lower into a squat, keeping your core engaged and chest lifted.

*Aim for a weight that offers medium resistance, such as 8 lbs., and increase the weight as you start to get stronger. If you’re traveling or don’t have access to a set of dumbbells, you can always sub in household items such as filled water bottles — or cats. (Okay, maybe not the cats. Or, maybe they're the ultimate exercise accessory.)
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Photographed by Lauren Perlstein.
Press through your heels, straighten your legs, and press the weights overhead. Immediately lower into your next squat. Do 8-12 reps.
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Single-Leg Hip Bridge

Lie on your back with your left knee bent and your right leg extended on a diagonal.
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Keeping your palms pressing into the floor, lift your hips a few inches off the floor. Pause, then lower your hips, keeping the right leg extended. Do 8-12 reps, then repeat on the opposite leg.
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Photographed by Lauren Perlstein.
Upper-Body Moves

T Push-up

Start in a full plank position with your arms straight and your wrists directly below your shoulders. Keep your spine long and core muscles engaged.
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Bend your elbows to lower into a push-up. Pause, then slowly straighten arms. (Drop to your knees to modify the movement.)
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Now, lift your left arm toward the ceiling and rotate your body to the left, shifting your weight onto your right hand, creating a “T” while lifting your hips to the sky. Then, slowly reverse the move. Be sure to alternate sides with each rep. Do 8-12 reps on each side.
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Photographed by Lauren Perlstein.
Tricep Dip

Sit on a mat in a reverse-tabletop position, with your feet flat on the floor at hip-width distance apart. Your knees should be bent and your hands should be directly below your shoulders, with your fingers pointing towards your heels and your butt lifted off the floor.
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Bend at the elbows, lowering your butt towards the mat. Then, push through your palms to straighten your arms. Don’t let your shoulders lift next to your ears, but instead keep them pressing down and back. Do 8-12 reps. If you’re ready to make it more challenging, do the exercise off the seat of a sturdy chair or bench.
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Photographed by Lauren Perlstein.
Dumbbell Chest Press

Lie on your mat with your feet flat on the floor, hip-width apart, and your knees directly in line with your hips. Hold a dumbbell in each hand with your palms facing out and your arms extended at shoulder height.

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Now, press the weights straight up until your hands are above your chest. Slowly lower your arms back to the starting position until your upper arms are hovering above the ground. Do 8-12 reps.
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Shoulder Press

Start standing with your knees slightly bent and feet hip-width apart. Hold a dumbbell in each hand, just above your shoulders, with your palms facing forward.
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Straighten your arms to press the weights overhead, then slowly lower, not allowing your upper arms to drop below parallel. Do 8-12 reps. You can also try the exercise keeping your palms facing in towards your body, with elbows pointed forward.
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Reverse Fly

Stand with your feet hip-width apart, keeping a slight bend in your knees. With a dumbbell in each hand, hinge forward from your hips and allow your arms to hang straight down, with your palms facing each other.
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Now, imagine squeezing your shoulder blades together, and slowly raise both of your arms out to the sides, keeping your palms down, your shoulders rolled down and back, and your abs tight. Do 8-12 reps.
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Photographed by Lauren Perlstein.
Core Moves

Superman

Lie face-down on a mat with your arms extended on the floor in front of your body, and your legs extended behind you.
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Photographed by Lauren Perlstein.
Slowly lift your arms, legs, and chest a few inches off the floor. Pause and slowly lower back to the floor. Do 8-12 reps.
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Photographed by Lauren Perlstein.
Mt. Climbers

Start in the top of a push-up position with arms extended, core tight, and wrists directly below the shoulders. Keeping your upper body still, bring your right knee towards your chest, under your torso.
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Return your right leg behind you while simultaneously bringing your left knee forward. Continue alternating legs for 30 seconds.
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Photographed by Lauren Perlstein.
Plank Jacks

Start in the top of a push-up position with your arms straight, core tight, and feet together.
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Photographed by Lauren Perlstein.
Now, hop your feet out wider than the mat, and then hop your feet back to the starting position. Continue this movement for 30 seconds.
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Photographed by Lauren Perlstein.
Side Plank With Rotation

Lie on your left side with your legs straight. Prop yourself up, forming a diagonal line with your body, resting on your left forearm. Place your right hand behind your head. Your left elbow should be directly under your left shoulders and your hips should reach towards the sky.
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Photographed by Lauren Perlstein.
Keeping your lower body stable, begin to twist your torso, reaching your right elbow towards the floor. Pause, then slowly rotate back to a side plank. Do 8-12 reps, then repeat on the opposite side.
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Boat Pose

Sit with your knees bent and feet flat on the floor. While keeping your chest lifted, spine long, and shoulders rolled down and back, begin to raise your legs into the air with your arms extended in front of you at shoulder height. (Keep your knees bent to make the exercise easier.) Hold for 15 seconds, then release. Repeat 3-5 times.
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Photographed by Lauren Perlstein.
Core Twist

Lie flat on your back with your arms extended away from your body at shoulder-height and your palms flat on the floor. Lift your legs into a tabletop position, keeping your knees and ankles glued together.
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Photographed by Lauren Perlstein.
Rotate your knees over to the left, keeping both shoulders on the floor. Use your core muscles to bring your knees back to center and lower them onto the opposite side. Continue alternating sides for 8-12 reps.
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