Many times when we plan vacations they are filled with excursions and activities that keep our fitness routines pretty much in check and on target, but sometimes travel limits our ability to exercise. No equipment? No problem! Whether you are attending a five-day work seminar or spending a week with the family, these great no equipment travel workouts will keep you in shape. (By the way, they work great at home too!)
No-Gym “Home” Workout Plan
The beauty of these exercises is that they can be done in a relatively small area of a hotel room or your old bedroom during a visit to Mom and Dad’s and require no equipment. Start each morning with some stretches, then try this travel workout adapted from the 10 Week Home Workout Plan by Healthy Food House. It incorporates squats, push-ups, planks, butt kicks, crunches, sit-ups, jumping jacks, lunges, and wall sits. These are all great for the core and keeping muscle fit and trim!
If you want to exercise on vacation because you are trying to lose weight, or just want to get the old ticker pumping in the morning, you will need to do a little cardio work. This cardio blast is an amazing workout for a compact space and only takes 10 minutes.
Set your interval timer appropriately for your fitness level: beginners should do 30 seconds of work followed by 30 seconds of rest, intermediate will do 40 seconds of work and 20 seconds of rest, and those at the advanced fitness level will do 50 seconds of work with only 10 seconds of rest.
Alternate the following exercises during your 10-minute workout:
- Mock jumping rope
- Burpee with push-up
- Squat jump
- Plank with shoulder tap
- Jumping lunge
Repeat this circuit twice for a great travel workout, no equipment necessary.
Body Weight Cardio Blast
In just 20 minutes, you can combine core work and toning with cardio in this travel workout. SELF’s Body Weight Cardio Blast alternates jumping lunges, jumping squats, wall sits, and plank work for a full body workout. You will do each exercise for 1 minute, then rest for 1 minute at the end and repeat the circuit 4 times.
Ladder Cardio Workout
With this travel workout, no equipment is needed, not even a ladder. This workout is described as a “ladder” because you decrease the number of burpees and then increase back up, like going down and up a ladder. This workout is perfect after a long stressful day at a convention...or perhaps a trying evening during a family vacation.
Work off some of that frustration with 30-second intervals of various air punches: jabs, cross, uppercut, you get the picture. Between each air punching interval, you will do burpees. The first time do 5, then go down the ladder with 4, 3, 2, 1, then go back up the ladder by increasing back up to 5. Amp it up with some music over your Bluetooth speaker from Treblab, and you will be feeling better in no time.
One of the beautiful things about yoga is that you can get so much benefit in such a small space. Fitness Magazine asked Krissy Jones and Chloe Kernaghan from Sky Ting Yoga to put together these yoga poses that will not only help you exercise on vacation but can also help you relieve the aching muscles and fatigue of travel.
Don’t let travel of any kind derail your health and fitness. The only equipment you need to maintain a travel workout is your Treblab earphones, headphones, or Bluetooth speakers. The rest just takes a little space and dedication and is all up to you.