It can be hard to stay on track with your workouts when you travel. Usually you don’t have access to much equipment or much space. You also usually don’t want to waste much time or energy working out.
But if you travel often or are taking a long vacation, it can be beneficial to get in a workout or two. That is why it is important to have on hand some quick bodyweight travel workouts you can easily do in your hotel room or the small hotel gym. These workouts don’t need to be long to be beneficial. They can help you reach a variety of goals even without equipment or spending hours at the gym.
Below are 3 Workouts You Can Do ANYWHERE! One is a great cardio workout, another will build core strength and stability and the final one will help you prevent and alleviate common aches and pains caused by sitting for long periods when you fly or drive.
Workout #1 - A Cardio, Full-Body Blast!
This is a great full-body cardio workout that you can easily do in your hotel room.
Set a timer for 30 second intervals with a few seconds of transition time. Complete 30 seconds of an exercise then quickly move right to the next. After completing the three exercises, you will perform 30 seconds of active rest. You will perform 2 rounds of each circuit. Then rest about 30 seconds after the two rounds before moving on to do 2 rounds of the next circuit.
During the active rest, you can modify as needed to help bring your heart rate down and recover, but don’t stop moving. Continuing to move will help build your aerobic endurance while you also allowing you to recover for the next round. Do not rest during the 30 seconds of work on any of the other exercises.
- 30 seconds Snowboard Hop Burpees
- 30 seconds Push Ups with Toe Touches
- 30 seconds Side Plank Stars
- 30 seconds “Active Rest” Jumping Jacks
- REST for 30 seconds
- 30 seconds Squat to Alternating Lunges
- 30 seconds Rotational Reach Push Ups
- 30 seconds Sit Ups
- 30 seconds “Active Rest” Plank Hold
- REST for 30 seconds
- 30 seconds 3-Way Squat Jumps
- 30 seconds Plank Sit Thrus
- 30 seconds Leg Lowers
- 30 seconds “Active Rest” Wall Sit
For all the moves in this workout, check out these Travel Exercises.
Workout #2 - The Core Burnout Workout
This workout takes 5 minutes and is a great quick travel workout to keep your core strong. It can also be used after a cardio workout or as a burnout after a heavy lifting day if you have a bit of extra time.
Set a timer for 30 second intervals and go right from one move to the next. Complete 2 rounds of the following circuit.
- 30 seconds Front Plank
- 30 seconds each side Side Plank
- 30 seconds Lower Ab Plank
- 30 seconds Glute Bridge
If you want to do this workout with us, check out the follow along video!
Workout #3 - Isometric Injury Prevention
This is a great workout to help you stretch out and open everything up after sitting hunched and crammed on an airplane, car and/or bus seats.
This workout takes 18-30 minutes depending on how many rounds you perform. If you are short on time, you can do just 3 rounds. Set a timer for 45 second intervals and move from exercise to the next without resting. Rest up to 45 seconds between rounds. Complete 3-5 rounds of the following circuit.
- 45 seconds each side Warrior III
- 45 seconds Scapular Wall Hold
- 45 seconds each side Crescent
- 45 seconds Banana
- 45 seconds Glute Bridge
- 45 seconds Rest
Use these 3 Travel Workouts to help you stay active and in shape while you travel. You don’t need to spend hours in the gym while on vacation to stay in shape and on track with your fitness goals. Just try these quick, bodyweight workouts!
Cori is the owner of Redefining Strength, a functional training facility in Orange County, California focused on helping each client find their strong. She started training and writing a fitness blog in 2011 because she wanted to empower people through diet and exercise so that they can lead healthier, happier lives.