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Best Exercises to Stay Fit On-the-Go

Want to keep fit but you're short on time? Luckily, you don't need a gym membership to stay in shape.

By Andra Picincu.

Want to keep fit but you’re short on time? Luckily, you don’t need a gym membership to stay in shape. From burpees and plank jacks to push-ups, there are dozens of exercises that require no equipment. All it takes is some discipline and willpower.

Believe it or not, bodyweight workouts are just as effective as traditional gym routines. Consistency is the key. Certain moves, such as burpees and walking lunges, hit nearly every muscle and skyrocket your heart rate. Plus, you can work out at home, at the office, or outdoors.

Ready to get active? Here are the best exercises to stay fit on the go:


The humble push-up provides a full body workout. It’s one of the most complex movements out there, leading to greater strength, power, and endurance. It engages your back, chest, arms, and core muscles while burning fat.

Depending on the muscles targeted, try different push-up variations. The diamond push-up, for instance, is one of the best triceps exercises. Pike push-ups hit your shoulders and improve your balance.

Mountain Climbers

The mountain climber builds core strength and works your whole body from head to toe. It’s ideal for both cardio and resistance training, and makes a great choice for HIIT routines.

For greater core activation, try the mountain climber twist. This version engages your oblique’s and burns more calories. The faster you move, the higher your energy expenditure.

Plank Jacks

Due to its intense nature, the plank jack has emerged as one of the best cardio bodyweight exercises. It hits your core, builds upper body strength, and elevates your heart rate. Every muscle in the body works to maintain your balance.

To burn more calories and fat, use this exercise as part of your tabata or HIIT routine. For instance, you can do plank jacks for 20 seconds, rest for 10 seconds, and start all over. A typical tabata workout will only last four minutes and rev up your metabolism for hours.

Rope Jumping

Contrary to popular belief, rope jumping isn’t just for toddlers. In fact, pro athletes and bodybuilders do this exercise regularly to warm up or as a workout finisher. Even jumping at a moderate speed will torch about 16 calories per minute, which is more than you’ll burn when jogging or cycling.

This simple yet challenging exercise builds agility and strength, improves your coordination, and boosts cardiovascular fitness. Plus, it keeps your bones strong and increases your metabolism.

These are just a few of the many bodyweight exercises you can do anytime, anywhere. Now you have no excuse to skip your workout!


Jenny Cohen Drefler

Jenny Cohen Derfler

Air Dr CEO & Co-Founder

Jenny is the CEO and one of the Co-Founders at Air Doctor. She spent more than 20 years at Intel, most recently as general manager of its manufacturing facility in Israel and before that in various engineering and manufacturing roles in Silicon Valley. Air Doctor is her second startup having previously founded electric vehicle company ElectRoad.