Key Takeaways:
- This travel workout requires no gym and minimal equipment, making it easy to stay active whether you're at home, in a hotel, or on the go.
- The routine includes four full-body exercises that target strength, stability, and cardio in under 30 minutes: Single Arm Burpees, Table/Desk Rows, Bulgarian Plyos, and Plank-Ups.
- Designed for flexibility and all fitness levels, the workout can be scaled up or down and repeated up to four times depending on your time and intensity preferences.
From Home to Hotel: The Only Travel Workout You Need
When you’re busy, staying active can help to keep stress in check. While it may seem impossible to add to your hectic schedule, squeezing in some sort of activity is a must if looking and feeling your best is on your list of goals.
The following workout caters to that. It requires no time spent commuting to a gym, and next to no equipment. Plus, the moves can be performed anywhere, from your hotel room to your office. Fill up your water bottle, pop in an electrolyte tablet like Nuun Sport to stay hydrated, and get ready to sweat with this full-body workout that can be done on the go (or at home).
Your Quick, Equipment-Free Workout
Before you dive in, begin by warming up for five to ten minutes. You can jog in place, skip or jog up the stairs in your building.
Next, perform all of the following four moves in a row before taking a break. Depending on the amount of time you have available, you can do this sequence up to four times.
1. Single Arm Burpee (20 reps, alternating)
One of the best bodyweight workouts, this is a tougher variation of the traditional burpee. High ceilings are not required in your training environment, as there is no vertical jump.
- Begin standing with feet shoulder-width apart. This is your starting position.
- Squat down, put weight in your heels, and place your left hand flat on the ground before you.
- Next, place your right hand behind your back or straight at your side. Jump with both feet far behind you, landing in a full plank position.
- Your core should be tight, and your body should be in line. Pause, then jump your feet forward so that you are again in the squat position. Stand and switch hands. That is one rep.
In this workout, you'll be alternating arms for your repetitions. That means that the right arm is placed flat on the ground next, with the left arm behind your back or at your side. If this move is too difficult in the beginning, master the traditional burpee first with two hands and then build -up to the single-arm version.
2. Table/Desk Row (15 reps)
This is essentially an inverted row. Here, you're using a solid table or solid desk rather than a bar. These sturdy furniture items are routinely found in many offices or hotel rooms.
- Begin by laying down under the table with the feet together and legs bent at a 90-degree angle.
- Place your hands on the table edge positioned slightly wider than shoulder-width. This is your starting position.
- Pull yourself up towards the table while breathing out using your back. Your chest should be nearly touching the table with your core tight, body in line.
- Pause here, then slowly lower to the starting position while breathing in. That is one rep.
This leg position is great for beginners. If you wish to increase difficulty, position the legs straight out in front of you, fully extended. For those looking for even more of a challenge, position the feet on an elevated surface (like a chair) with legs fully extended.
3. Bulgarian Plyos (15 reps per leg)
This is a fun, explosive movement that requires an elevated surface to rest the rear foot on. You can use a chair, a low table, or even a hotel room bed, depending on your training environment and available equipment.
- Begin by resting the top of your right foot on the elevated surface.
- Walk the left foot forward a few feet to assume a lunge position. The working leg is the front leg (left leg). This is your starting position.
- Keep your chest high, core tight, and begin lowering the back knee until it nearly reaches the ground while breathing in.
- Driving from the front (left) heel, jump into the air as high as possible while breathing out. Land softly on the left foot in the starting position. That is one rep.
- When you finish your reps on the left leg, simply switch legs.
If this is too difficult in the beginning, don't worry. Conquer the traditional Bulgarian split squat first and then build -up to the plyo version. If this is too easy, you can increase the difficulty by increasing the resistance. You can load a backpack to wear or hold with weighted items available on hand.
4. Forearm Plank to High Plank (30 reps, alternating)
Ready to work those abs? These are sometimes called plank-ups or dynamic planks. You may find the move more comfortable by laying a towel or sheet on the ground before you begin.
- Begin in the high plank position, with your hands under your shoulders. Your core should be tight, with your body in line. This is your starting position.
- Bend your left arm, bringing the elbow and the forearm down to the ground.
- Next, lower the right arm down while breathing in. Here you will be in a full forearm plank position.
- Place your left -hand flat on the ground under your left shoulder. Push to straighten your left arm.
- Repeat on the right side. That is one rep.
Try to keep your core tight and not rock your hips throughout the movement. In this workout, you'll be alternating leading arms for your repetitions. That means that the left arm leads dropping down, then the left hand leads, pushing to the starting position. Next, the right arm leads, dropping down, then the right hand leads, pushing to the starting position.
Your Workout, at a Glance
TLDR: We’ve got the deets, all here.
| Exercise | Reps | Instructions | Modification Tips |
|---|---|---|---|
| Single Arm Burpee | 20 reps (alternating) |
| Master traditional burpees with two hands first if difficult. |
| Table/Desk Row | 15 reps |
| Extend legs straight for more challenge; elevate feet for even more difficulty. |
| Bulgarian Plyos | 15 reps per leg |
| Start with Bulgarian split squat; add resistance with an item like a loaded backpack if it’s too easy. |
| Forearm Plank to High Plank | 30 reps (alternating) |
| Use a towel or mat for comfort. Avoid rocking hips; engage core. |
Cool Down with Collagen Peptides
Finish with a cool down and stretch. Grab some water, mix in your favorite Vital Protein Collagen Peptides powder to rehydrate, and enjoy all the many, wonderful benefits of collagen.