On the road frequently for work or pleasure, but still want to keep up with your fitness routine? We have a bodyweight workout that you can do anywhere, without any equipment, and still burn mega calories.
By Amy Schlinger
Keeping up with fitness can be tough if you’re traveling a lot. Whether you’re taking personal vacations or on the road frequently for work, exercising often takes the back burner because of lack of time or lack of a gym and equipment. Falling out of a routine can be difficult, but having to start over with fitness upon your return can be the hardest.
“Your fitness routine should include rest days but most likely when you are traveling, your body, both mentally and physically, gets used to multiple rest days,” explains Christi Marraccini, NASM, fitness director at Neo U in New York City. “Then most people like to try to pick up right where they left off, but this can leave your body sore and tired, and can potentially put you at higher risk for injury.” This is one of the many reasons why it’s important to maintain some sort of physical activity while you’re away from home.
To help make that possible, we asked Marraccini to share one of her toughest (and favorite) bodyweight workouts that you can do anywhere, even in your hotel room; It doesn’t require any equipment. “Bodyweight circuits during extended traveling are like riding a bike,” she says. “It allows your body to keep doing ‘fitness,’ so when you go back to your normal routine it isn’t as painful. Even if it is a quick 20 to 30 minute high intensity workout—it is better than nothing!”
Perform the circuit below as many times as possible in 30 minutes.
Stand with feet hip width apart. Place your hands on the ground in front of you, while simultaneously jumping your legs out and back behind you, coming into push-up position, but dropping your chest to the floor. Using your arms, push into the floor to lift your chest, jump your feet back in towards your hands, stand back up and jump. Repeat for 15 to 20 reps.
2. Box Jumps
Stand with a box, chair, couch, or any solid object in front of you. Swing arms backwards as you bend the knees slightly, then hop with both feet on top of the box or solid object. Stand fully upright. Step or hop back down. Continuously repeat for 15 to 20 reps.
Modification: Step up on the box instead of hop. Switch the foot that you step with first each time.
3. Glute Bridge
Lie on the floor, knees bent, feet flat on the floor, hip width apart, about a foot away from glutes. Keeping knees pushed outward, squeeze glutes and push through feet to lift glutes, hips, and back off the floor so only head about shoulders remain on floor. Hold for 2 seconds, then lower back down. Repeat for 15 to 20 reps.
4. Frogger Push Ups
Come into push up position, hands flat on the floor directly under shoulders, legs extended out behind you, body in a straight line from head to toe. Keeping hands still, bend knees to sit glutes back towards feet. Leading with with head, dive body forward through hands to extend legs back out again, and finish back in push-up position. Repeat for 15 to 20 reps.
5. Superman Alternating Reach
Lie flat on your stomach on the floor, legs extended, arms fully extended overhead. Squeezing glutes and shoulder blades, raise head neck and chest while simultaneously raising left arm and right leg six to ten inches off the ground. Hold for 2 seconds then release back down. Repeat with the opposite arm and leg. Continue alternating for 20 reps total, 10 on each side.
Come into push up position, hands flat on the floor directly under shoulders, legs extended out behind you, body in a straight line from head to toe. Keeping core tight, hold for 30 seconds to a minute.
Modification: Come to a forearm plank, forearms flat on the ground, elbows bent 90 degrees directly under shoulders.
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7. Hollow Hold
Lie on your back, legs straight, arms extended overhead. Bracing your core and keeping back flat on the ground, lift legs, arms, head, neck, and shoulders simultaneously off the ground six to ten inches. Hold for 30 seconds.