5 Simple Exercises You Can Do Anywhere

Starting your fitness journey in a new country can feel overwhelming, especially when gym memberships are expensive and you're still getting settled. The good news? You don't need a gym, expensive equipment, or even much space to get a great workout.

As a certified trainer and Ottawa Fitnest instructor, I've helped hundreds of newcomers discover that effective fitness starts with simple, bodyweight movements you can do anywhere – your apartment, a park, or even during a break at work.

Exercise 1: The Foundation Squat

Squats are the king of lower body exercises, working your glutes, quadriceps, and core while improving functional movement patterns you use every day.

How to do it:

• Stand with feet shoulder-width apart, toes slightly turned out
• Lower your body as if sitting back into a chair
• Keep your chest up and knees tracking over your toes
• Lower until your thighs are parallel to the floor (or as low as comfortable)
• Push through your heels to return to standing

Start with: 3 sets of 10-15 repetitions

Exercise 2: Modified Push-Up Power

Push-ups build upper body and core strength while being easily adaptable to any fitness level.

How to do it:

• Start on your knees (or toes for more challenge)
• Place hands slightly wider than shoulder-width apart
• Lower your chest toward the floor, keeping your body in a straight line
• Push back up to the starting position

Start with: 3 sets of 5-12 repetitions

Exercise 3: The Mighty Plank

Planks build core stability and endurance – essential for preventing back pain and improving overall strength.

How to do it:

• Start in a push-up position on your forearms
• Keep your body in a straight line from head to heels
• Engage your core and breathe normally
• Hold the position without letting your hips sag or pike up

Start with: 3 holds of 15-30 seconds

Exercise 4: Step-Up Strength

Using any sturdy surface (stairs, park bench, even a thick book), step-ups build leg strength and improve balance.

How to do it:

• Step up onto the surface with your right foot
• Push through your right heel to lift your body up
• Step down with control
• Complete all reps on one leg before switching

Start with: 3 sets of 8-12 per leg

Exercise 5: Mountain Climber Cardio

This dynamic movement combines cardio with core strengthening for a full-body challenge.

How to do it:

• Start in a high plank position
• Alternate bringing your knees toward your chest
• Keep your core tight and maintain good form
• Move at a pace that allows you to maintain control

Start with: 3 sets of 10-20 per leg

Putting It All Together

Combine these exercises into a circuit for a complete workout:

• Squats × 12
• Modified Push-ups × 8
• Plank × 20 seconds
• Step-ups × 10 per leg
• Mountain Climbers × 16

Rest 60 seconds between exercises and repeat the circuit 2-3 times.

Success Tips for Newcomers

Start small: It's better to do these exercises 3 times a week for 15 minutes than to attempt an hour-long workout once.

Focus on form: Perfect technique with fewer repetitions beats sloppy form with higher numbers.

Listen to your body: Some muscle soreness is normal, but sharp pain means stop and rest.

Track your progress: Keep a simple log of what you did each day – seeing improvement is incredibly motivating!

Join Our Community

While these exercises are perfect for solo workouts, remember that fitness is more fun with friends. Ottawa Fitnest offers outdoor group sessions where you can practice these movements alongside other newcomers who understand your journey.

Your first session is always free, and you'll discover that building fitness and building community go hand in hand.