Finding time to exercise can be hard. These days, we are overloaded with obligations. Whether it’s a job, school, family, or something else entirely, our time is typically spent on things outside of ourselves. 

When we spend more time sitting than moving, it can lead to negative consequences for our bodies in the short and long term. Luckily, the solution to introducing movement into our daily lives doesn’t involve uprooting our routines and changing everything. Slow and steady wins the race, after all.

Whether it’s a quick 30-second stretch or a few reps of a particular movement, any form of exercise can reduce stress and anxiety and promote blood flow to the body parts that aren’t receiving stimulation when we’re sitting.

In this article, you will find 7 different bodyweight exercises that you can do anywhere. Instead of browsing Reddit while you wait for the next match, try one of these! Performing just one of these exercises will guarantee an elevated mood, which can help you win the next game.

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Each of these exercises works a different part of the body that we may not be in tune with while we are sitting all day. All of these exercises can be done by simply using your bodyweight, and there is no equipment required.

1. Box Squat 

Box squats target the hips, hamstrings, and glutes, which are three major muscle groups that remain dormant while we sit. If these prove challenging, try modifying the exercise to simply stand up and sit down repeatedly on a chair 10-20 times without pausing to feel the burn!


2. Towel Bicep Curls

Bicep curls are a great way to build some guns IRL. Use any weighted object, like gallon jugs, a broom with a heavy backpack threaded through, or even a pet or small human to perform this exercise with additional weight if you’d like.

3. Triceps Dips

Triceps dips target the back of your arms. If these are too challenging, try a modified version of sitting on the floor and leaning back into your triceps.

4. Push-Ups

The type of push up that you perform depends on the muscles that you’ll activate, and these can easily be modified by dropping your knees to the floor. A standard push up will primarily activate your chest and abdominal muscles. Move your arms farther apart to feel the burn in your shoulders, and bring them closer together to feel it in your triceps.  

5. Glute Bridges

When we’re sitting for long periods of time, our glutes are literally sleeping. Wake them up with this simple exercise!

6. Heel Raises

The calves are another major muscle group that are hibernating while we’re sitting. Doing a few reps of this exercise will get your blood pumping in the lower half of your legs. 

7. Russian Twists

When we think about abdominal exercises, the first one that comes to mind are sit ups. However, they are far from the end-all-be-all of ab exercises. Try some Russian twists! You’ll feel parts of your abdomen that you won’t in a traditional sit up. 

Living a healthier lifestyle starts with gradual changes. If you’re feeling motivated, try all 7 for a killer full body workout!