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While we should all make the effort for a proper exercise session, there are ways to squeeze fitness into some very short time slots. These four exercises keep you off the floor and can be performed while wearing almost anything. Just kick off any heels!


These are surprisingly effective for chest and triceps. Stand an arm’s length away from a clear stretch of wall. Place palms on the wall at shoulder height and slightly wider than shoulder width. Engage your abs and core muscles to keep your hips and back in line. Bend your elbows to bring your chest closer to the wall. Push back out to the starting position.

Make sure your elbows bend down, not out.  Try for 15 reps, when that is too easy move your feet further away from the wall.


Ease out those keyboard aches with a short stretch. Stand tall with feet flat on the floor. Stretch arms up above your head, lean as far as you can to the left. Straighten and then lean to the right. Repeat five times. Then swing down until your hands are as near to the floor as you can get. Straighten and repeat.


These are essential for runners. Stand on one leg, arms out for balance. Swing the other leg forward, hold for five seconds at 45 degrees and then swing behind you. Hold again and then return to neutral. Keep core engaged and head up.


These are vital for both men and women, even if the benefits won’t show on the outside. Simply squeeze the muscles that you would use to stop yourself passing urine. Hold for five seconds then relax. Work up to ten seconds and try to do these three times a day. No-one will know!

Next time the kettle is on, the microwave is whirring or the bus is on the way, try these two minute workouts.

the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.