This one is for my travel junkies, vagabonds, and globe-trotters.
Working out is probably the absolute last thing on your mind when you’re on the road. Whether you’re traveling for work or pleasure, there’s usually a million things on the agenda. Nobody’s asking you to give up your poolside piña colada for an hour of cardio (& if someone is telling you to do that, you DO NOT need that kind of negativity in your life..)
I believe in balance, and I believe in occasional breaks from work (and working out) all together. But for a lot of us these days, travel is an integral part of our jobs and routines. Luckily, there’s a way to actually enjoy travel and simultaneously achieve your fitness goals. I put together 3 dynamic, fat-burning workouts that require no equipment and can be done literally anywhere.
Grab a (fruity) beverage of choice and get it in!
One of my favorite body-weight only workouts. Complete all the exercises listed, then rest for 2 minutes. Repeat 4-5x, and thank me later. This one gets super sweaty!
20 Air Squats (With a pulse at the bottom of each rep)
20 Jump Squats (Get into your regular squat position and then engaging your core, jump up explosively. Land as quietly as possible and repeat for 20 reps)
20 Plyometric Lunges (Start by standing with feet shoulder width apart. Step forward with your right foot. This is your starting position. Begin by lowering your body down until your forward thigh is parallel to the ground and your back knee is almost touching the ground. Then explode back up and alternate your leg positions in the air. As you land, drop back down into the lunge and then explode back up and switch feet positions again. Repeat for 20 reps)
20 Clapping Push Ups (Or just regular push ups if you need to modify this)
20 “V-Up” Crunches
10 Burpees (with an added push-up if you’re more advanced)
Rest & Repeat!
Killer Core Focused Circuit. Preform all exercises with as little rest as possible. When you’re done with all 6, rest 1-2 minutes, then repeat for 3 rounds. Short & sweet! You can use your phone’s timer, or one of the many free timer apps designed specifically for circuit training (like this one).
60 sec. Plank
30 sec. Alternating Spiderman Plank (Start in an elbow or full plank. Draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.)
60 sec. Bicycle Lap Crunches (Start on your back with hands behind your head. Lift your right knee toward your chest with your left leg straight and lifted a few inches up. Draw your knee to the opposite elbow while alternating sides.)
30 sec. Circle Crunches (Lie face up with your knees bent at 90 degrees, calves parallel to the floor, and hands behind your head. Lift your shoulders off the floor until your core is fully contracted, and curl your torso around in a small, clockwise circular motion. For the next rep, repeat in the opposite, counterclockwise direction. Continue to alternate directions. )
30 sec. Elbow Plank with Alternating Leg Lifts (Alternate between right and left leg lifts while holding in an elbow plank. Squeeze your glutes as you lift each leg.)
60 sec. Ankle Biters (Lie on your back with knees bent, feet flat, and arms by your side. Lift your shoulders and arms about 6 inches off of the floor. Reach for your right ankle with your right fingertips. Switch to the other side and continue to alternate.)
Deceptive AF 20 Minute EMOM Workout. EMOM stands for “every minute, on the minute.” Here’s how you do it. Set a timer, then on each scheduled minute, perform the exercise. You then rest for the remainder of each minute. When the second minute starts you do the exercise again. Repeat this process until the 20 minutes are over.
6 Burpees (Not for the faint of heart! This looks deceptively easy, but 20 minutes of this in the EMOM style is killer. Enjoy!)