Whether it be traveling to see family or for work, this time of year tends to derail the workouts of even the most diligent gym goers. Here are 5 workouts that you can do anywhere you land.
Having a gym that you can count on and a workout routine that you enjoy are great, but if you find yourself on the road, that system breaks down quickly. It’s important that you have a backup plan for when you go to see your in-laws or have to spend 3 days on the other side of the country for work.
The following 5 workouts can be done anywhere and with no equipment at all. They’ll give you a pump in your heart and your muscles that will keep you feeling good even when you’re away from the iron paradise that you know and love.
This workout can be done in just 10 minutes, so you have zero excuses. Give it a shot right when you wake up to increase blood flow, or when you get home after a long days work to wake your body up.
The concept is simple: 15 burpees every minute on the minute (EMOM). That’s it. That’s all.
When seen as one set, 15 burpees isn’t that much at all. But once you get a couple minutes in, and you begin to slow your pace from burpee to burpee, that rest time to close out each minute will get smaller and smaller.
You will sweat like crazy.
You will feel the burn in your chest, legs, and arms.
And by the end of it all, you will have done 150 burpees in just 10 minutes.
A BASIC CIRCUIT
There is beauty in the basics. We often get caught up in the latest and greatest exercise or workout program, but spend little time mastering the most simple fitness moves.
This circuit is dedicated to those moves.
The push-up, air squat, and sit-up are three exercises that if done in succession, can give you an awesome total body workout. Try out the following circuit to give your body what it needs when you’re away from your home gym:
• 40 push-ups, 20 air squats, 15 sit-ups
• 30 push-ups, 30 air squats, 15 sit-ups
• 20 push-ups, 40 air squats, 15 sit-ups
• Rest for 3 minutes, then repeat
Do this circuit a minimum of 3 times, but challenge yourself for more rounds if you’re up to it. These moves may be basic, but their results are far from it. This circuit alone will get you through any extended stay away from your gym of choice.
A METABOLIC BURNER
If you just need a quick tune-up while you’re out on the road, this bodyweight circuit is a great way to get in a little exercise when you don’t have much time to work with. It’s straightforward in its approach and only needs to be repeated two times. But when you’re done, you will have done 100 reps of four different exercises.
• 50 push-ups
• 50 mountain climbers
• 50 crunches
• 50 jumping jacks
• 50 air squats
• Rest for 1 minute and repeat
You don’t have to do 50 consecutive reps (on the second round, you may not be able to), you just need to keep working on each movement until you hit 50. Once you do, move on to the next exercise without resting until you’ve hit the end of the circuit.
PLANK VARIATIONS FOR CORE STRENGTH
When you’re traveling and need a quick fix for a workout, it’s a good idea to incorporate some core exercises to improve your posture after long stints in the car or on a plane. The following plank circuit will scorch your core while also giving the rest of your body quite the workout.
• High plank (push-up position) for 1 min
• Low plank for 1 min
• Side plank on right hand for 1 min
• Side plank on left hand for 1 min
• Reverse plank for 1 min
• Rest for 1 min and repeat the circuit x3
This may seem like a pretty low key workout, but it will have you shaking fast than you’d expect. The side planks will give your arms and shoulders a great low impact workout, while the high and reverse planks will give your chest and back a burn as well.
THE BEST BANG FOR YOUR BUCK
This last circuit is only 8 minutes long, but you will wish that it was much shorter. We’re going back to basics yet again, but this time we’re doing as many reps as possible (AMRAP) within a certain time frame.
• Push-ups, 2 minutes AMRAP
• Burpees, 2 minutes AMRAP
• Air Squats, 2 minutes AMRAP
• Crunches, 2 minutes AMRAP
Take mini-breaks within your 2-minute window as needed, but to get the most out of this workout, you’re going to want to put the pedal to the metal as much as you can. It’s only 8 minutes, how hard could it be?
The less excuses you make, the better shape you’ll be in. Armed with these 5 bodyweight circuits, you will be able to get in a good workout no matter where you end up this winter. Let us know which of the 5 you got the most out of, we’re excited to see your results!
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Disclaimer: This content is for informational purposes only and is not meant as medical advice, nor is it to diagnose or treat any medical condition. Please consult your physician before starting or changing your diet or exercise program. Any use of this information is at the sole discretion and responsibility of the user.