Top 3 Workouts on the Go

February 7, 2023 Emily Ruyle

Traveling during the holidays? That’s no excuse to skip your workout! There are many ways to move your body and stay on track with your fitness goals, even if you’re away from home.

You don’t need to bring your gym equipment with you to get a great workout on the go. Here are three exercises you can do anywhere, with just your body weight.

Each workout should take 20-30 minutes, making it easy to break a sweat, stay fit, and still have plenty of time to enjoy your family and friends. So throw on that fab fitness outfit, lace up your sneakers, and let’s get to work!

Warmup

Before each workout, make sure your body is warmed up and ready to go. Complete a five-minute warmup of your choice. Need some help? Here’s a quick warmup that will get your heart pumping and your muscles ready to work:

20 jumping jacks – alternate arms to the sides and in front.
20 alternating toe touches. Stand with your legs wide. Keeping your legs straight and arms overhead, touch your right foot with your left arm, then alternate. Each touch counts as one rep.
20 bodyweight squats. Warm up those legs and hips with bodyweight squats. Legs can be shoulder-width apart or wider – your choice!
20 hip openers. From standing, step to your right and swing your left knee up in front, completing a circle out to the left side before setting your foot down. Then alternate, stepping to the left and circling your right leg. Each circle counts as one rep.
20 reach overheads. Step your right leg wide and bend your right knee slightly. Bring the right elbow to the top of your right thigh. Stretch your left arm overhead, with the inside of your left arm touching the left ear. Feel the stretch before switching sides. Each side counts as one rep.

Complete as many rounds as possible (AMRAP) in 5 minutes.

1. 30-Minute Core Workout

3 rounds, 45 seconds each exercise, with a 15-second rest:

High Plank Shoulder Touches. Start in a high plank. Slowly touch your right hand to your left shoulder, then alternate.
Bird Dog Crunch – Side One. Start on all fours, then extend your right arm forward and left leg straight behind. Slowly bring your right elbow and left knee toward each other, contracting your core as you do, before returning to starting position. Click here to see the video!
Bird Dog Crunch – Side Two. Complete the same exercise on the other side for another 45 seconds.
Frog Crunches. Lay on your back with your knees out to the sides and the soles of your feet together. Place your hands behind your head and lift your shoulders up off the floor to complete a crunch before lowering back down.
Flutter Kicks. Start on your back. Lift your shoulders off the floor and put your forearms beside you. You can also place your hands under your lower back or hips if you need more support. Keep both feet about 6 inches off the floor, then alternate moving your legs up and down like you’re swimming. (Learn more about flutter kicks here).
Sit-Up. The good, old-fashioned classic. Choose your favorite and go for it!
Side Plank Left. Side planks can be done on your forearm, with a straight arm, or on your knees for more support. Click here to learn more. Complete 45 seconds on the left before switching.

Side Plank Right. After 45 seconds on the left side, it’s time to even it out.

Glute Bridge. Lay on your back with your arms to your sides, palms down. Bend your knees, bringing your feet to your glutes. Slowly lift your glutes off the floor, engaging both your legs and your core. Focus on pulling your belly button to your back and lifting your pelvic floor. Hold at the top of the bridge for a few seconds before lowering down.

V-Sit Static Hold. Sit in a V-shape with only your tailbone on the floor. Hold for 45 seconds. Modification: bend your knees, or place your lower back on the floor for more support.

Complete three rounds.

2. Arm and Back from Anywhere

If you have access to dumbbells, try this arm day workout to get that upper body working. But even if you leave your weights behind, you can still get a killer arm workout using only your body weight. Here’s how.

This bodyweight exercise should take about 20 minutes to complete. Do three rounds of the following:

Downward Dog to High Plank. Start in a classic downward dog, with legs and arms straight and extended. Keeping your core tight, move into a high plank. Hold for 10 seconds before pushing back into a downward dog. Complete 12-15 reps.

Classic Push-Up. We all know how to do push-ups. Complete 12-15 reps.

Tricep Dips. Use a chair or bench to complete 12-15 tricep dips. You can also do these on the floor if you don’t have a chair or bench handy. Click here to see the video.

Inch Worms. Start from a standing position, with your feet shoulder-width apart. Hinge from the waist, placing your hands flat on the floor as close to your feet as possible. Walk your hands forward while maintaining a strong core. Stop when you are in an extended high plank. Hold for a few seconds, then slowly walk your hands back before standing. Complete 10-12 reps.

Back Extensions. Work that upper back and posture muscles with back extensions. Start on your belly, flat on the floor. Click here to watch the tutorial video. Complete 12-15 reps.

Start again from the top. Complete 3-4 rounds of this workout.

3. Bodyweight Leg and Glutes Workout

If you have access to a body band, check out this great workout for your legs and booty. But even without a body band, you can still get a great leg and glute workout from anywhere.

Complete as many rounds as possible in 30 minutes of the following:

Body Squat Jump. Start with a traditional body squat (get that squat low!), then boost upward into a straight jump. Complete 15-20 reps.
Forward Lunge. Step one foot forward into a lunge, keeping your knee behind your ankle. Complete one on each leg. That equals one rep. Do 10 reps total. Click here for the video.
Bench Step-Ups. You can do these on a bench, stable chair, or even a bottom stair or stoop. Start with one foot on the elevated surface and the other on the ground. Push upward until both feet are on the elevated surface, then step back down, keeping the same leg elevated. Completed 10-15 reps on each leg before switching. Click here for the video.
Sumo Squats. Stand with your legs wide, feet turned out at least 45 degrees. Squat down, keeping your chest up, like your back is sliding down a wall. This should work your inner thighs. Click here to watch the video. Complete 15-20 reps.
Fire Hydrants. The following three movements will take place on the floor, starting from all fours. The first is the fire hydrant (view the video here). Complete 12-15 per side before switching.
Donkey Kicks. Once again, start on all fours in a table position. Keep your leg bent at a 90-degree angle and lift upward. View the video here. Complete 12-15 on each leg.
Rainbow Rear Leg Lifts. Start in a table position. Click here to watch the tutorial video. Complete 12-15 reps per leg.