Simple workouts you can do without a gym

SINGAPORE – Ah, workouts. They seem so accessible, especially when we’re trying on clothes and your thighs are testing the limits of your jeans' seams. We get all pumped up and promise to hit the gym as soon as possible.

Of course, we’ve been telling ourselves that since the beginning of the year. With a million emails to answer, back-to-back meetings and stuff that “just came up”, that gym time has all but disappeared.

Yesterday's resolve is no match for today’s barrage of excuses, and before you know it, you’re pooped and would rather hit the sack than hit the gym. (Well, there’s always tomorrow, right?)

But there are simple yet effective exercises you can fit into your day, whether you’re at your desk or doing a conference call. Here, trainer Eugene Soon of Trilogic Fitness demonstrate three fuss-free, no-gym-required workouts that target common problem areas.

The best part? You can carry them out just about anywhere, and they don’t take up a lot of time.

Watch how it's down below: 

BODYWEIGHT SQUATS (Target: Glutes and thighs) Stand with your head facing forward, feet shoulder-width apart, arms by your side and your chest out. Then, raise your arms forward and sit back as if you’re resting on an imaginary chair.

PLANKING. (Target: Abs, core, shoulders, arms and glutes) Lie face down on the floor, body straight. Lift your body by bending your elbows and resting your weight on your forearms. Ground your toes into the floor. Keep your eyes looking down and your back straight. Hold this position for about 20 to 30 seconds.

PUSH-UPS (Target: Chest + triceps) Position your hands on the floor underneath your shoulders. Makes sure your toes “grip” the floor. Keep your back straight and tighten your abs as you lower your body till your chest grazes the ground. Exhale and push back up by straightening your elbows.

For each exercise, complete three sets of 12 to 15 repetitions.

To get the most out of these workouts, “it’s very important that you do them precisely to maximise effectiveness and prevent injury”, Soon said.

A version of this story first appeared in ELLE.sg.