Shape Up: The Anywhere Workout Plan

Shape Up: The Anywhere Workout Plan
With tomorrow marking the first day of October, fall is officially upon us… which means that the weather is about to get a bit chillier and the days are about to get shorter. I always find that I have a harder time getting to the gym before and after work during the fall and winter months. When it’s dark and cold in the mornings and evenings, all I want to do is cozy up and watch movies (and I’m sure I’m not alone!). That said, sometimes working out indoors and on your own time is the best way to stay in shape when the weather isn’t ideal. Today I’m going to be sharing a workout you can do pretty much anywhere, at any time.

All you need for this workout is a chair (or any surface that is sturdy and the height of a chair), two 1.5-liter water bottles (or any two objects that are the same weight that you can hold in each hand), and a yoga mat or a soft surface.

It’s the perfect get fit plan for the colder months to come, so be sure to bookmark it and save it for later…

The Anywhere Workout Plan

Shape Up: The Anywhere Workout Plan

  • Jumping jacks for 3 minutes
  • Run in place for 3 minutes
  • Sprint in place for 2 minutes

Strength training

  • 25 jump-change lunges
  • 25 tricep dips on a chair
  • 25 push-ups on knees
  • 20 water bottle curls
  • 30 crunches

Repeat three times.

Like I said above, you can do this workout anywhere as long as you have a chair, a yoga mat (for the knee push ups) and two water bottles. That’s some inexpensive workout equipment if you ask me…

Here’s how to do each strength-training move above in case you’re not sure:

Do you have any cardio or strength training moves you would add to this workout plan?

Also, if you have any suggestions for our next fitness post leave them in the comments below!

XO Lauren

Categories: Get Fit, Shape Up
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    This looks great! The only thing I would add would be a plank hold :).

  • stacia_winsome

    Confused( What is the difference between running and sprinting in place???

  • Deanne Castro

    Great tips! This leaves no excuse to anyone who says they can’t work out!

    For more on fashion and beauty, check out my blog:

    Follow me on Twitter: and Instagram:


  • sazinator

    Thank you! I was getting stressed out about my workout because I am beginning school and work again tomorrow. This routine is perfect for my lunch break!

  • Dani marie

    This workout is great for starting my routine back up. Ive been out of the exercise field for a while now (babies take up a lot of your time) so I’ve been trying to think up a simple routine that doesn’t take too much time or equipment and you’ve hit the nail on the head! Thank you!

    I think Im going to add squat reps to this too. :)

    Dani Marie

  • Prey Pray

    Its important not to take a long break in between exercises. Keep your heart rate up for best results. This is simple for anyone to do no matter your fitness level. women’s casual fashion

  • Martha Daisy

    Thanks you Lauren,POland love’s you ♥

  • Martha Daisy

    Thank you for this post, concise information in one post, finally a decent exercise :) Let’s do it! :) Poland loves you!

  • Alexa Due

    i’m confused about this too :/

  • Chelseaness

    I think in your next fitness blog you should talk about tabata workouts. I do one 3 times a day and all you need is your body and the floor.

  • Lara Lay

    I like doing “”man-makers””. In a standing position with dumbbells you curl up, then over the head press, then squat, down to push ups, and then row. I do each move twice. Its a quick effective little workout =)

  • kimberlymaryb
  • itsalexhayman

    Starting this tonight!

  • Harmony

    I love this Thanks!

  • Brianna Soloski

    This is great. I walk daily, but this will be a good addition to what I already do.

  • Ashley at Sincerely Miss Ash
  • Brittney

    Are these done 3 times a piece or 4 times a piece? It sounds like a great workout to do in the morning.

    My favorite cardio workout is 20 or 30 min of walk/run combo on the eliptical or just on the street. Run for 1 min / walk for 1 min. I got it from the website below and it’s a great way if you’re wanting to build up to running. :)

  • sarah

    What a great little workout :) I have very little time in the morning but I might be able to fit this in whilst I’m getting ready, it might make me feel a bit more awake too! :)

  • sarah

    The run/walk combo sounds like a great idea, I’m going to try it :) how many times a day do you do it?


    It will definitely wake you up :-) Good luck!

  • Whitney @ To live & diet in L.a.

    I love quick and easy circuits like this that you can do anywhere! I might throw in some squats and bicycles but this has a pretty good mix of all the essentials.

    Another tip: if you don’t have water bottles, laundry detergent jugs make great weight replacements!

    xoxo -Whitney

  • Ashley

    I really like the idea behind this. I LOVE doing at-home workouts because there are just so many pluses (don’t have to leave the house, so no excuses)! I try to incorporate exercise into daily around-the-house tasks. Let’s say you’re putting away groceries or clean laundry, why not sprint/jog to the area of the house you need or run in place or do high knees? Do wall squats, lunges, chair dips and so forth while watching your fave show or beauty guru on YouTube. Do calf raises while styling your hair. The possibilities are truly endless!!

  • Lena Ameri

    I love this! I’m always on the lookout for workouts I can do anytime anywhere on days that I can’t make it to the gym.

    Check out my article on how to stay motivated and consistent with exercise:

  • Jackelin

    this looks so convenient and easy! definitely will start doing this tomorrow!


    Terrific ideas. I’m always looking for great new 5-10 minute workouts. That’s how I stay in shape. I’ve posted a ton of quick workout videos on my site come take a look,
    Xoxo, Jax

  • Diamenrose
  • Deanne Castro

    Great tips! This leaves no excuse to anyone who says they can’t work out!

    For more on fashion and beauty, check out my blog:

    Follow me on Twitter: and Instagram:


  • Isabel Cloutier

    I’ve recently started hot yoga and I can’t get enough! I love it!!

  • Brittney

    Only once a day after work but I don’t do it every single day. I do Yoga and Zumba some days. I love it because it can be used to train to run or for someone like me who just wants to burn some calories and is looking for a good walk/run combo. I hope you like it!

  • spclkkel

    I would add burpees and side plank raises.

  • katie at Miss enchanting

    Great feature! My friends and I were discussing only this week that we find it much harder to work out in the evenings after work. For some reason our evenings feel cut short and so want to make the most of our spare time- but this indoor workout sounds fab!

    Katie x


    These are great. I just did a post on some vacation workouts that you can do in a tiny corner of an apartment!

  • mccart

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  • kalamityray

    great post! I’m a big fan of body weight exercises–you don’t have to spend a ton on a gym membership or equipment to get in decent shape. Running is another good option, and if you’re feeling really sassy, parkour has taken off big in the last few years. Keep the advice coming!

  • Cami

    I definitely plan on incorporating these workout moves on a daily basis!!

  • Marion

    This is perfect! thank you:)

  • Taylor reynolds

    I am a huge hot yoga fan…it works the whole body. plus, you sweat. –but the good kind! ;) it is refreshing and I swear I could be in the worst mood when I start, but by the end, I am happy and reenergized!

  • The Single Diaries

    Easy to follow- little to no equipment needed- strength + cardio = a great workout we can do anywhere! Thanks for sharing!

    Jen Hacker |The Single Diaries

    • Samantha Brown

      I agree but there are a few things I would add in:

      Cardio – skipping 3 mins (high knees)

      Strength – 10 burpees (not fun but so worth it), 30 mountain climbers (great for abs and cardio) and 15 push-ups (even if you can only do them on your knees!)

      Sam xx – how to make the most of your twenties

  • manoj

    nece xxxxxxxxxxxxxxx

  • Ashley Anne Schjoneman

    Thanks for this LC! <3



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