Tips for Quick Workouts Anywhere and Anytime

Tips for Quick Workouts Anywhere and Anytime

You don’t have to rush to the gym to get a great workout. It’s costly, noisy, crowded and you’re forever queuing up for equipment or free weights. But why deal with such nasty situations if you can lose weight and build muscle mass from home. Too good to be true? Well, here are six simple yet effective workouts that would surely break a sweat – no equipment necessary.

1. Hand Clap Squat

Photo and exercise sourced from

Who wouldn’t love an exercise that burns calories, works the core muscles, while at the same time firms the posterior? It’s a combo of woodchopper and squat. Recommended to do 2 sets of 20 reps.


1. Stand with feet wide and drive hips back and down to squat. At bottom of movement, clap hands by drawing right hand between legs and left hand outside left leg to reach underneath hip to touch right hand.

2. Clap hands overhead at top of squat.

3. Repeat pattern to the opposite side, completing one rep. Continue alternating sides.

2. Plank

Photo and exercise sourced from

Yes, the good old plank. This simple exercise helps develop your strength in the core, shoulders, arms and gluts. If planks sound too easy, you can increase the intensity just by lifting one arm or leg up. Attempt to hold the position for two minutes.


1. Get into the push-up position on the floor.

2. Bend your elbows 90 degrees and rest your weight on your forearms. Elbows directly beneath your shoulders, and your body should form a straight line from your head to your feet.

3. Hold the position for as long as you can.

3. Walking Lunges

Photo and exercise sourced from

A good lower-body exercise with no dumbbells or kettlebells required. Walking lunges works on the inner and outer thighs and hip development. Try to complete as many building rounds as possible within 25 minutes.


1. Stand with your feet shoulder width apart and your hands on your hips.

2. One leg step forward, flex the knees to drop your hips. Descend until your rear knee nearly touches the ground. Remain an upright posture, and your front knee to stay above the front foot.

3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.

4. Decline Push-ups

Photo and exercise sourced from

If you find the standard push-ups no longer challenging, take it to the next level by elevating your feet on a bench or a chair. Decline push-ups work more on your pectorals majorly – the largest muscle of the chest – than normal push-ups. Try to perform 5 sets of 8 reps.


1. Assume push-up position in front of a chair with your hands shoulder-width apart and your arms straight. Lift your feet one at a time onto the chair so that your weight is on your toes.

2. With your back perfectly straight, bend your elbows to lower your face towards the floor.

3. Then push your arms straight to complete a push-up.

5. Reverse Table-Up

Photo and exercise sourced from

A great workout for office workers or people who drive long hours, the Reverse Table-up is a yoga posture that stretches the front side of the body and strengthens the core and arm muscles. This exercise also provides relief from fatigue and stress.


1. Sit on the floor and place your hands on the floor under your shoulders, fingers pointing in front of you.

2. Place your feet shoulder width and squeeze your glutes. Push through your heels as you bridge your hips up.

3.Your body should form a table, with your torso and hips parallel to the floor. Hold for two seconds before resume back the position.

6. Scissor Kicks

Photo and exercise sourced from

While it may appear easy, scissor kicks can put you on the road to a well-defined six pack. An effective exercise for abdominals, targeting primarily the hip flexors and the transverse abdominis, the deepest muscle in the stomach, add this workout as a finishing movement to the last part of your routine. Try to perform three sets of 15 – 20 reps, or work for 30-60 seconds before taking a break.


1. Lie down with your back pressed against the floor. Your arms fully extended to the sides with palms face down. The arms should be stationary the entire time.

2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Then, lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.

3. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

Check this page for more sport activities and courses!


Related Links
Activities & Courses
Sign up for a tennis course today!
Arts@SAFRA Open Call
Calling for aspiring artists for Arts@SAFRA Programmes
Weekend Adventures at SAFRA