A busy travel work week can disrupt our fitness routine, making it hard to sneak in our workouts. Even if you can’t make it to the gym for your favorite class or take a jog outside, you can get do these efficient travel-friendly bodyweight exercises in your living room or hotel.
Try this quick and easy equipment-free workout video to keep yourself moving. Start with 1 set of 5–10 reps of each exercise for a quick 5-minute workout. Increase the number of sets for more intensity.
8 BODYWEIGHT EXERCISES YOU CAN DO ANYWHERE
SQUATS
Make sure your knees don’t extend beyond your toes. Keep your weight in your heels, maintain a neutral spine, keep your chest open and flex at your hips.
REVERSE LUNGES
Extend your leg back into a lunge, maintaining a neutral spine and shoulders above your hips. Switch legs.
LATERAL LUNGES
Legs start wide, and step or shift your weight laterally (side-to-side) as you push your hips back. Each side is one rep.
PUSHUPS INTO SIDE PLANK
Start on your knees or toes, and drop your body into a pushup. As you push up, open into a side plank. Each side is one rep.
PLANK PRESS INTO MOUNTAIN CLIMBERS
Start in a plank position with your hands below your shoulders. Complete two mountain climbers (starting with your right leg), then replace your hands with your elbows and press back to your hands (starting with your right hand). Repeat on the left.
BRIDGES
Start on your back with your knees soft and feet hips-width on the floor. Squeeze your glutes, pull your navel in and lift your hips off the floor, engaging your glutes and hamstrings.
BICYCLES OR DOUBLE-LEG HIP THRUST AND PUSH
Start in a supine position, and pull your right knee toward your chest. Contract your abs to lift your shoulders off the floor and alternate leg presses while you slightly rotate your torso.
REVERSE CRAB WALK
Start in a seated position, and push up into a bridge. Lift your right hand and left leg, and reach across the body toward your toes, keeping your hips off the floor and rotating your torso. Repeat on the left.
Originally published December 2016, updated July 2023
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