5 Best Travel Workouts You Can Do With No Equipment

Guest Post by Kimberly Clark

5 Best Travel Workouts You Can Do With No Equipment


There is no doubt that physical workout results in optimal health. Whether you are a seasoned bodybuilder with a workout routine or are merely looking to stay fit, various exercises do not require a gym. This can be particularly helpful if you are traveling. While a few days off doesn't significantly set back your fitness progress, you can always spare a few minutes to fit in a workout session while traveling. However, your workout results depend considerably on the individual activities you choose. Various workouts can optimize your training session during your vacation. They are straightforward to integrate into your schedule and do not take much time. What's more, you do need any equipment. Here is a look at five of them.

  1. HIIT (high-intensity interval training)

HIIT and cardio blast moves are a great way to start your day. You only require a few minutes to increase your heart rate and improve both workouts and resting metabolism. High-intensity interval training involves performing routine moves with intensity combined with short periodic rest time between reps. You can perform squats, burpees with push-ups, mock rope jumping, sit-ups, planks and jumping lunges among several others. The goal is to work hard and achieve hypertrophy much quicker. 

For beginners, you can start with 30 seconds of performing the move coupled with 20 seconds of resting for up to four sets. Do as many reps as you can within the 30 seconds and maintain perfect form. As you advance, you can increase the workout time or reduce the rest time. You can also change the moves you start with and the overall progression.

  1. Total body compound moves


During the short period you have for exercising, it is important to target as many muscle groups as necessary. The results of a full-body workout will give you a much better post-workout feeling than if you are to focus on your arms alone. According to studies, it increases your resting metabolic rate helping you to burn more calories evenly. 

Compound moves refer to combining moves that target different muscle groups or goals. The best total body workouts include push-ups, planks, and T-rotation, standing crunches and bodyweight squats. These moves do not require any equipment and take a short time to accomplish. Your limit is what your body can endure. Make sure you wear comfortable gym outfits while performing a workout. These outfits are sweatproof and highly stretchable.

  1. Running, jogging and walking

Do not oversight the importance of jogging and running. According to studies, these two workouts can help you burn calories, shed extra pounds, and stay fit. There are various ways you can integrate running and jogging into your travel routine. You can even achieve this with rock climbing. If you are not able to integrate them, try to set apart a few minutes every day to run or jog. They are straightforward to achieve so you can push your limits and burn more calories per day. 

Jogging and running can also compliment other workouts, primarily if your previous session focused on a specific group of muscles. Walking is another physical workout you can achieve during your travels. There are several opportunities to include walks in your busy schedule. You can visit camps, walk down the streets close to your hotel room, or even take the stairs instead of an elevator.   

  1. Bodyweight exercises


Fitness experts point that training with your bodyweight has many benefits that translate into the day-to-day functionalities. Performing squats, for instance, will strengthen your thigh, leg, and back muscles impacting your posture and how you get up from a seat. Bodyweight exercises like push-ups require the shoulder, chest, biceps, triceps, back, obliques, and glutes all to work together. This triggers your metabolism to work harder and burn more calories long after your session. It is essential to maintain perfect form when you are performing bodyweight exercises. The best bodyweight workouts you can complete while traveling include push-ups, sit-ups, air squats, burpees, glute bridges, and pull-ups. You can also integrate different moves to create an efficient HIIT or compound move session. 

  1. Core and leg workouts

Core and leg workouts can leave you feeling rejuvenated and help you stay in shape during your vacation. These workouts also increase your strength and endurance. By training your core, you will be able to accomplish more strenuous activities and maximize the potential of your morning cardio exercises and HIIT sessions. You can work out your core with mat exercises such as sit-ups, leg lifts, planks, and dog reach. There are several variations of each maneuver, so you do not have to perform the same regular sit-up. For your legs, you can perform alternating side lunges, skater hops, jumping jacks, goblet squats, and Pilate scissors among several others. The key is to finish as many reps as possible during the time you spare for working out. You can achieve core and leg workouts in your hotel room or at the beach.  


Working out while traveling is a fun way to maintain shape and keep in progress with your fitness goals. You can use this time to focus more on your health. However, it doesn't have to get in the way of your planned vacation experience. The priority is to use your short workout time efficiently. These workouts are easy to achieve and do not require a gym membership. There are several others, but they mostly fall within the categories above. Recovery is the most critical aspect of exercise. 

You might require outdoor space to run and jog. However, most exercises only need a mat and a small area to stretch. It is also important to note that working out will only be effective if you have a supportive lifestyle that includes proper nutrition, sleep, mental, and emotional health. More importantly, perform all the exercises properly. Do not hurry or squeeze too much into the short time you have for working out. Make sure it is both safe and fun.

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