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The Travel-Friendly Workout You Can Take Anywhere

Travelling and don’t have access to a gym to stay active? No problem, you can still have a great workout without equipment and with limited space.  

This easy on-the-go workout requires no equipment and can be done in a small space like a bedroom or hotel room.

Utilising body-weight exercises for maximum effect, you’ll be surprised how quickly you feel the burn.

So, whether you’re always on the move or just don’t have access to a gym, follow this simple workout and you’ll be breaking a sweat in no-time.

 

Complete Workout

5 Push-Ups

10 Sit-Ups

15 Squats

Rest 10 Seconds

5 Jump Squats

10 Alternating Lunges

15 Reverse Crunches

 

Complete each of these exercises in the above order, only breaking during the 10 second rest period.  

If you’d like to increase the intensity of your workout session, take a 1-minute break and repeat again.

If you’re unsure how to complete these exercises, read on to learn the correct technique so you get the most out of your workout.

 

Push-Ups – 5 Reps

Get into a plank position facing the ground with your legs shoulder-width apart.

Hands and arms should be positioned slightly below your shoulders, fingers pointed forwards.

Keep your core engaged to help stabilise yourself during the movement.

Lower your body, pulling your elbows back at a 45-degree angle, then push off the ground again.

Repeat 5 times.

 

Sit-Ups – 10 reps

Lie on your back with your arms crossed over your chest or folded behind your head, and your feet flat on the ground with your knees bent.

Using your abdominal muscles, raise your upper body off the floor. Once your body is upright, lower your back down to the floor again, making sure to keep your core engaged throughout the movement.

Repeat 10 times.

 

Squats – 15 reps

Stand with your heels shoulder-width apart and your toes turned slightly outwards.

Keep your arms in a position that feels most comfortable to you, such as straight out front or folded.

Keep your back straight and your body tight and squat down by pushing your butt back and out, stopping when your hip joint is lower than your knees.

Once you’ve reached the squat position, raise yourself back up again, making sure to keep your glute muscles engaged.

Repeat 15 times.

 

Rest – 10 Seconds

During the rest period breathe deeply through your nose and out your mouth to help regulate your breathing for the second half of the workout.

 

Jump Squats – 5 Reps

Start by coming into a squat position as directed above but keep your arms by your side.

Swing your arms to the ceiling as you jump with both feet and land as gently as possible back into squat position.

Repeat 5 times.

 

Alternating Lunges – 10 Reps

Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle or as low as you can comfortably go.

Keep your front knee directly above your ankle and not angled over or under. Take the time to dip deep into the lunge so you utilise your body weight to work your muscles.

Push off your front leg to return to a standing position, try not to move too fast as you could lose balance, and move to the next leg.

Step off with the opposite leg for your next rep.

Repeat 10 times.

 

Reverse Crunches – 15 Reps

Lie on your back, placing your hands on the floor beside you.

Put your legs up in the air and bring your knees in toward your chest, keeping your feet together.

Use your abs to slowly curl your hips off the floor and into your chest, slowly lowering them back to the starting position to complete one rep.

Remember to use your abs to control your movement, not your legs.

Repeat 15 times.

 

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