Stay Fit Anywhere: Two Travel-Friendly Workouts

Traveling doesn’t mean sacrificing your fitness routine! Whether you’re a beginner or an advanced fitness enthusiast, these quick and effective bodyweight workouts will keep you energized and strong, no matter where you are. The best part? No equipment is required, and they only take 15 minutes each!

Beginner Workout: Full-Body Starter Circuit

This circuit is perfect if you’re just starting or looking for a light workout. Perform each exercise for 30 seconds, followed by 30 seconds of rest. Repeat the circuit twice for a total of 15 minutes.  If you want to make it harder decrease the rest time.

Exercises:

1. High Knees or March in Place
   Lift your knees to hip height.
2. Push-Ups (On your toes from the floor, an elevated surface or even a wall)
   Lean against a sturdy surface and push away while keeping your core tight.
3. Squats
   Perform squats, focusing on keeping your chest up and knees over or behind your toes.
4. Side Kicks or Standing Side Leg Lifts (Alternating)
   Kick or lift one leg to the side, lower, and switch sides.
5. Crunches
   Bring head and shoulder blades off the floor without tucking your chin.

Advanced Workout: High-Intensity Bodyweight Challenge

Ready to sweat? This advanced workout will challenge your strength, endurance, and coordination. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice for a total of 15 minutes.  Push hard during those 40 seconds of work.  If you don’t need all 20 seconds for rest, decrease that time.

Exercises:

1. Plyometric Push-Ups
   Explode upward from a push-up position so your hands leave the ground. Land softly.
2. Jumping Lunges
   Alternate lunges in mid-air, landing softly in a lunge position.
3. Broad Jumps with Quick Backpedal
   Jump forward into a squat, then quickly step or jog backward to start.
4. Side Plank with Reach-Through
   From a side plank, twist your torso to reach your top arm under your body. Switch sides each round.
5. Burpee to Tuck Jump
   Perform a burpee, and during the jump, bring your knees toward your chest. Land softly.
6. Plank Up/Downs
   Transition from a high plank to an elbow plank, keeping your core tight.

Keep moving!