Traveling or short on time, but still want to squeeze in an intense, total-body workout? Let’s hit it!
I created this workout when Tyler and I were away from home (with no gym and no equipment) and we had a long day of travel ahead of us. It will crush your upper body, lower body, core, and cardiovascular system – all in less than an hour! Since you’re doing multiple rounds, you can adjust the total number to fit your schedule (and energy level).
The Ultimate No-Equipment Holiday Workout
Warm-Up: Do 30 seconds each of jumping jacks, high knees, butt kicks, trunk twists, plank walk-outs (inchworms) and Frankenstein toe touches.
Workout: Complete 5-10 rounds of the workout below, moving straight from one exercise to the next without resting. Rest for up to 30 seconds between rounds.
- 10 Burpees
- 20 Alternating Jumping Lunges (10 each leg)
- 20 Triceps Dips
- 20 Sit-Ups
- 30 Squats
Cool Down: Finish with 5 minutes of stretching and lots of water, then enjoy your day!
From a standing position with feet hip-width apart, jump high, then move into a low squat with your hands on the ground. Step or jump your feet back into a plank position and perform 1 push-up (on your knees or toes). Step or jump your feet back to a squat, then move right into your next high jump. That’s 1 rep.
Modification: Stand tall instead of jumping, and eliminate the push-up.
Alternating Jumping Lunges
Stand with your feet hip-width apart, then take a big step backwards and lower until both knees are bent at a 90° angle. Keep your torso upright and as straight as possible. From this position, push explosively off the ground, switching legs to land softly in a lunge with the opposite leg forwards. That’s 1 rep. Continue alternating legs.
Modification: Step back into a lunge instead of jumping, then step your feet back together. Alternate legs with each lunge.
Position your hands shoulder-width apart on a bench or stable chair. Slide your butt off the front of the bench with your legs extended in front of you (or bent at a 90-degree angle). Bend your elbows to lower your butt towards the floor until your elbows are at about a 90-degree angle, then press into the bench to straighten your arms. Keep your hips close to the bench, shoulders back and down, and your chest broad throughout the exercise.
Lying on the ground with your feet on the floor, slowly bring your torso all the way up to your knees, then roll back back down to the floor with control. Your arms can be crossed at your chest, or hands can be behind your head.
Modification: Complete 20 crunches or 40 bicycles instead of sit-ups.
Step your feet about shoulder-width apart, turn your toes out slightly and squat as low as you can go while keeping your chest tall and your shoulders back and down. Keep your knees in line with your middle toes, and sit back so your knees don’t move farther forwards than your toes. Stand back up to complete 1 rep.
For an extra challenge, add a resistance band around your thighs (as pictured)!
Always consult your doctor before beginning a new exercise program.