One of the biggest challenges of maintaining a great fitness routine is having to leave it behind when you travel! Don’t let yourself fall completely off track just because you’re on the road for work, in vacation mode, or simply away from your go-to gym. The workout below can be done in a small space with no equipment in only 20 minutes, and it will still give you a great all-over, calorie-busting workout. Extra bonus: if you’re tight on suitcase space, you can do these exercises barefoot, although gym shoes are preferred. Be sure to inspect that the floor area is free of debris and the surface is not too slippery before you start.
Full Body Blast Workout
Equipment Needed: None, except a timer or clock Space Needed: Enough room to lay on your back with arms stretched out overhead. Time: 20 minutes
*See exercise descriptions below for more detail
Warm Up for 2 minutes:
- 30 seconds jumping jacks
- 30 seconds butt kicks: run in place, kicking your heel up towards your butt.
- 30 seconds jumping jacks
- 30 seconds imaginary jump rope: imagine you are actually using a jump rope and lightly hop as you pretend to turn the rope
Set a timer for 15 minutes. Complete the following exercises, without pausing or taking a break between each exercise:
- 10 mountain climbers + 1 push-up. Repeat 5 times.
- 30 reverse lunges with a front kick.
- 30 hops side to side.
- 15 squats; add a jump at the top of the squat for higher intensity.
- 30 forearm plank rockers.
- 20 toe touch crunches.
Repeat this whole round 2 more times, OR until your 15 minutes is up. Try to take only a 30 second break between rounds to sip some water and slow your breathing.
10 mountain climbers + 1 push-up. Repeat 5 times.
Start in a plank position, with hands planted firmly beneath your shoulders and feet hips-width distance behind you. Bring the left knee forward directly under the chest while keeping the right leg straight behind you. Keep your hands on the ground and core tight, switch legs, bringing the right knee into your chest and extending the left foot back behind you. Repeat 10 times, continuing to switch legs, as fast as you can. After the 10th time, pause in plank position and complete 1 push-up, concentrating on bringing your chest towards the ground. To modify the push-up, drop your knees to the ground, keep your core tight, bend the elbows and bring your chest towards the ground. Straighten your arms and resume your plank to position to continue the mountain climbers. Repeat this whole sequence 5 times.
30 reverse lunges with a front kick
Stand with both feet together, then step your right foot back into a deep lunge on the right leg; your right knee should hover above the floor. Push off of your right foot and as you stand upright, kick your right leg in front of you, as if you’re hitting an imaginary target. Immediately step your right foot back again into a lunge and then kick to the front again. Repeat 15 times: do all reps on one side before switching legs.
30 hops side to side
Stand with your feet glued together, knees slightly bent, core tight. Hop side to side, as if you were hopping over an imaginary line. Repeat 30 times (a side-to-side hop counts as 1 time).
15 squats; add a jump at the top of the squat for higher intensity
Stand with the feet slightly wider than hips-width distance, feet parallel or turned out just slightly. Bend your knees, sending your hips back behind you while keeping your chest up. Try to bend your knees until your thighs are parallel to the floor, but make sure your heels do not rise off the floor. Press through your heel to return to standing, squeezing your butt at the top. Add a jump as you come up to standing for extra intensity, but be careful to land softly and return to proper squat position.
30 forearm plank rockers
Place your forearms on the ground, with elbows directly below your shoulders, and legs straightened out behind you, up on the balls of your feet. In this forearm plank, keep your core tight and hips level (not raising up or sinking down to the ground). Rock forward on your toes, and then back to the balls of your feet, in a sawing-type motion. Continue rocking forward for 30 reps.
20 toe touch crunches
Lay on your back with your legs extended up into the air and arms reaching up to the ceiling. Squeeze your abs to push your lower back into the ground. Reach up with both hands towards your feet, curling your head, neck and shoulder blades off the floor. Roll shoulders, neck and head back down, and repeat for 20 reps.
–Emily Koches, LulaFit