We’re willing to bet that the biggest thing stopping you from getting a great workout is either not having a gym membership or not wanting to spend the money for one. But that excuse is a play of the past. If you want to get in shape, there’s nothing stopping you from building muscle and burning calories at your desk, at the park or even in your own home. Here are 11 exercises that are easy to learn and even easier to do. All you need is a positive attitude and a chair or a bench.


1. Decline Pushup: Part plank, part pushup, part tricep burner — this simple little outdoor exercise has it all. (via Trainer Kim)


2. Park Bench Pushup: Try this modified pushup to work your shoulders, chest and back on any sturdy surface. You can even do a few leaning against your couch or desk if you don’t have a park nearby. (via The Almost Vegan)


3. Seated Jacks: Take the jumping out of the jack and you’ve got this flexibility building stretch that’s awesome for your shoulders and hips. (via iVillage)


4. Chair Dips: Did you know you could get a great arm workout with a chair? This tricep exercise does the trick. (via Women’s Health and Fitness)


5. Dr. Oz No Excuse Chair Workout: All you need for this sweat-inducing five-minute workout is a chair or bench and your own body weight. It’s kind of amazing how exhausted you’ll be from just those two things. (via Dr. Oz)


6. Hang Tough and Waist Cincher: It’s surprisingly difficult to lift yourself up from a bench using only your abs. The burn means it’s working. (via Self)


7. Jump Squats: This exercise is a heart-pounding cardio blaster that works your legs, glutes and hamstrings. (via Daily Hiit)


8. 11 Minute Cardio Workout: Yes, you can get in a solid 11 minutes of cardio just by sitting in your chair. It may not break as much of a sweat as a run, but it’ll come pretty close. (via Spark People)


9. Easy Butt Squeezes: Rock this move any time at your desk. No one will know that you’re secretly working your buns! (via Bliss Tree)


10. 12 Minute Core Workout: 12 minutes in the chair each day can help you build a strong and sleek core. Sneak in these moves during work to keep from getting slouchy. (via Spark People)


11. Chair Step Ups: This simple exercise is just what it sounds like. It’s a great muscle-builder and cardio workout to try at home, especially if you don’t have access to any hills or stairs nearby. (via PopSugar)

Which one of these workouts are you excited to try? Tell us in the comments below, and feel free to share your favorite moves as well!