6 Quick Equipment-Free Travel Workouts You Can Do Anywhere
If you are planning a trip and don’t want to miss your workouts, there are some simple, no-equipment travel workouts you can do anywhere. All you need are comfortable shoes, a few extra minutes and you are good to go. Don’t worry: your workouts can remain successful anywhere (even the airport!), no need to carry your heavy fitness weights.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
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What Does Equipment-Free Mean as it Related to Travel Workouts?
“Equipment-free” in the context of travel workouts refers to exercises and workouts that can be performed without the need for any specialized fitness equipment. When people are traveling or don’t have access to a traditional gym, they may not have access to the usual exercise machines, dumbbells, resistance bands, or other fitness tools. In such situations, equipment-free workouts become valuable because they rely solely on bodyweight exercises or movements that can be done using common objects found in most environments.
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Equipment-free travel workouts typically involve exercises that use your own body weight as resistance. These exercises can include push-ups, squats, lunges, burpees, planks, mountain climbers, and various forms of calisthenics. The goal is to provide a way to stay active and maintain fitness levels even when you don’t have access to a fully equipped gym.
These workouts can be adapted to different fitness levels, making them suitable for beginners to advanced athletes. They are also convenient because they require little to no preparation or setup; you can simply perform them in a small space like a hotel room or a park. Additionally, equipment-free workouts often focus on functional movements that engage multiple muscle groups and help improve overall strength, endurance, and flexibility.
Overall, equipment-free travel workouts are a great way to stay active and maintain your fitness routine while on the go, using your own body weight and simple exercises to achieve your fitness goals.
Why Would You Want to Do Travel Workouts?
Engaging in travel workouts offers several benefits that cater to both physical and mental well-being. Here are some reasons why you might want to do travel workouts:
- Maintain Fitness Routine: Traveling can disrupt your regular exercise routine, leading to a decline in fitness levels. Incorporating travel workouts helps you stay consistent with your exercise regimen, ensuring you don’t lose progress.
- Boost Energy: Physical activity, even during travel, can increase your energy levels and combat feelings of fatigue often associated with long journeys or changes in time zones.
- Combat Sedentary Behavior: Traveling often involves prolonged periods of sitting during flights, car rides, or business meetings. Travel workouts help counteract the negative effects of prolonged sitting by getting your body moving.
- Manage Stress: Exercise is known to release endorphins, which are natural stress relievers. Engaging in travel workouts can help you manage the stress and anxiety that might come with unfamiliar environments or busy travel schedules.
- Explore New Environments: Travel workouts can be a fun way to explore your destination. You can go for a run in a new city, do bodyweight exercises on a beach, or take advantage of local parks for outdoor workouts.
- No Gym Access: Not all travel destinations have gym facilities available. Equipment-free workouts provide a convenient solution for staying active without relying on gym equipment.
- Quick and Efficient: Travel workouts often focus on high-intensity interval training (HIIT) or circuit-style training, which can be efficient in terms of time. This is particularly beneficial when you have a busy travel itinerary.
- Improve Mood: Physical activity is linked to improved mood and mental well-being. Engaging in travel workouts can help you feel more positive and better equipped to enjoy your trip.
- Prevent Weight Gain: Traveling can sometimes lead to overindulgence in food and drink. Regular workouts can help you balance out the extra calories and prevent unwanted weight gain.
- Healthy Habits: Incorporating travel workouts aligns with your commitment to a healthy lifestyle, reinforcing the idea that fitness is a continuous journey, regardless of your location.
- Set a Positive Example: If you’re traveling with friends or family, doing travel workouts can inspire them to stay active as well. It’s a great way to lead by example and encourage those around you to prioritize their health.
Remember that travel workouts don’t have to be elaborate or time-consuming. Even a short session of bodyweight exercises, stretching, or a brisk walk can make a positive impact on your overall well-being while you’re on the move.
6 Equipment-Free Travel Workouts You Should Try
Try the below travel workouts the next time you’re on the road or on vacation!
1. Keep your glutes in shape with travel workouts
Here is an uncomplicated butt workout for those who want their glutes to stay peachy on vacation. It is simple and you can do it easily in the hotel room. This workout contains three exercises: side-step squats, single-leg glute bridges and curtsy lunges with a sidekick. Make sure to do both sides and take 30 seconds to rest between each exercise. Do 10 reps for each side if you are a beginner and 15 for those who are ready for advanced workouts. Repeat the entire drill three times.
2. Quick and efficient travel workouts
OK, you want to finish your workout and go out sightseeing. Get ready and do as many repetitions as you can in 15 minutes. Start with 20 bodyweight squats and continue with 15 push-ups. For push-ups, place your feet on the floor and your arms on the side of the bed or the desk. Take a 10 seconds break. Continue with 10 reps of luggage rows on each arm — use your cabin luggage, of course. Finish with 10 reverse crunches, repeat the entire workout till the 15 minutes is up and start your day.
3. One full-body exercise
This is the simplest one. Do 70 burpees – that’s it (make sure your form is right). This is a four-part exercise for your entire body and certainly makes it a necessary choice for travel workouts.
4. Burpees, push ups, and air squats
If doing just burpees isn’t appealing to you, try this combo: 20 burpees, 15 push-ups, and 10 air squats. Then, take a short break and repeat the workout three times. Though these travel workouts don’t require gym equipment, pay attention to your trainers to avoid injuries, especially while traveling. Take Nike for example — they are always a reliable choice. On top of everything, they have a sustainable policy of reducing waste and use 55% less energy to produce trainers than 10 years ago.
5. Intense core workout
You don’t want to skip on your abs, do you? It contains a full bird dog plank, V-crunch, and star plank. Set your timer for 15 minutes and try to finish three sets of thirty seconds each before it goes off. Then you are good to go!
6. Do as many as you can workout
Set your timer at 10-15 minutes and during that time try to do as many rounds as you can. Try the following exercises — five burpees, 10 dips, 10 hollow rocks, 15 air squats, and 15 jumping jacks.
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The good thing about travel workouts is that these won’t take you a lot of time, but you will stay in shape. And, when you come back home, you can continue with your regular fitness routine!
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