Short on space? This equipment-free workout builds core strength

Personal trainer Alice Liveing's eight-move low-impact routine is a quick way to keep fit wherever you are

Woman doing a side plank home workout
(Image credit: Getty Images)

If you're traveling or don't have access to a gym, that doesn't mean you can't train to build muscle, burn fat, and lose weight. Fortunately, this eight-move routine is the perfect way to keep fit without equipment.

When lockdowns went into place throughout 2020, many of us invested in the best workout equipment for home to stay active without leaving the house. But these large items don't fit into smaller spaces. 

Perhaps you can't afford to lose a whole room to exercise machines, so you're after a more space-saving way to stay active. And, now that travel has opened up again, you need a workout you can do anywhere.

That's where this 30-minute, low-impact routine from personal trainer Alice Liveing comes in. You don't need any equipment, making the short workout ideal for even the busiest schedules. 

Watch Alice Liveing's equipment-free anywhere workout

As the trainer said on Instagram, "Whether you're traveling, working out from home or just fancy something different, this will get you moving and feeling good without any equipment needed."

Unlike some programs, you don't have a target number of reps or sets to do. Instead, set a timer for 30 minutes and complete as many rounds of the routine as you can before the time runs out. 

In effect, you're aiming for As Many Rounds As Possible (AMRAP). This is a form of high-intensity training, where the goal is to push yourself as hard as you can for the duration. 

If you want to give the fitness expert's routine a try, check out the eight moves you need below. Helpfully, the Instagram post also includes instructional videos for each so that you can follow along. 

Alice Liveing's anywhere workout moves

  1. Walkouts to shoulder taps
  2. Glute bridge marches
  3. Side plank marches (repeat on each side)
  4. Side-lying clam bridge (repeat on each side)
  5. Pike push ups
  6. 1.5 squats
  7. Reverse lunges (repeat on each side)
  8. Plank hold

This program focuses on your abs and develops core strength. If you're new to these moves, AMRAP workouts adapt to your experience level. As you get fitter, you'll be able to get through more rounds, so you can easily monitor your progress. 

If this sounds a lot like HIIT (high-intensity interval training), that's because it is, but with one key difference. In HIIT routines, you'll exercise hard for 30-45 seconds before taking a short break. 

Once you start an AMRAP workout, there are no rests until the timer runs out. The aim is to keep that level of intensity throughout, which helps you burn calories afterward and throughout the day. 

This is what makes this training style so effective for helping you lose weight, particularly when coupled with the best protein powders for weight loss. These help build muscle and make us less likely to snack.

You'll also want to stay active between workouts and focus on getting high-quality sleep. Investing in one of the best fitness trackers can help monitor your daily movements, making it easier to stick to your goal. 

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2013 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.