When it comes to reaching your fitness goals, consistency is key. And while travel workouts are obviously great if you can fit them in, don’t stress about taking a few days off—skipping your workout for a few days isn’t going to set back your progress.
But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That’s why we rounded up some of our top equipment-free, minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you’ve unpacked your suitcases.
So whether you’re on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.
1. THIS ARMS CHALLENGE ALSO WORKS YOUR CORE, SHOULDERS, AND BACK MUSCLES.
Repeat 3x:• 10 Plank Ups • 10 Lateral Plank Walks • 10 Burpees With Push-Ups • 10 Planks With Shoulder Taps • 10 Diamond Push-Ups • 10 Mountain Climber Twists
2. BUILD STRONGER GLUTES WITH THIS THREE-MOVE ROUTINE.
Do 12 to 15 reps per side for each exercise.
Repeat 4x:• Side-Step Squats • Single-Leg Glute Bridges • Curtsy Lunges With Side Kick Rest — 90 seconds
3. START A BUSY DAY WITH THIS CARDIO BLAST WORKOUT IN YOUR HOTEL ROOM.
If you’re a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest
Repeat 2x:• Mock Jumping Rope • Burpee With Push-Up • Squat Jump • Plank Taps • Jumping Lunge
Get up on the right side of the bed (even if it’s not your bed) with this 10-minute burner from Jill Penfold, LA-based personal trainer and creator of the 12-week LA Bride Body program. Get the workout details.
4. YOU CAN DO THIS 10-MINUTE TOTAL-BODY WORKOUT WITHOUT BREAKING MUCH OF A SWEAT.
Do each move for 2 minutes, rest for 30 seconds between moves:• Bodyweight Squats • Push-Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches
The perfect routine if you’ve only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE. Get the workout details.
5. DO THIS WORKOUT IF YOU FIND YOURSELF ACTUALLY MISSING LEG DAY.
Repeat 2x:• Plié Squat pulses With One Foot Raised — 30 seconds per side • Alternating Side Lunges — 30 seconds per side • Skater Hops — 15 seconds • Curtsy Kicks — 30 seconds per side • Goblet Squats — 30 seconds • Jumping Jacks — 15 seconds • Pilates Scissors — 30 seconds • Clamshells — 30 seconds per side
This workout from exercise physiologist Michelle Lovitt, M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you’ll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, get the full workout details.
6. FOR A CORE-FOCUSED WORKOUT, TRY THIS MAT-BASED ROUTINE.
2 sets of 10 reps each:• Step it Up • Leg Lift • Tap It Out • Downward Dog Reach
This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody, for SELF’s 2016 Six Weeks To Summer challenge. “The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach,” Greiner says. Get the workout details.
7. IF YOU’VE GOT MORE TIME, TRY THIS 20-MINUTE CARDIO CIRCUIT.
Do each move for 1 minute.
Repeat 4x:• Jumping Lunges • Wall Sit With Hands Up • Jumping Squats • Plank Rest — 1 minute
8. THIS LADDER ROUTINE GIVES YOU A NEW WORKOUT FORMAT TO SWEAT IT OUT WITH.
Air Punches — 30 seconds • 5 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 1 Burpee Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 5 Burpees