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!
Quick Bodyweight Workouts
Bodyweight workouts use the weight of your body as natural resistance.
Here are a few quick workouts that’ll keep you fighting fit.
Push-Ups
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.
Example of how to do push-ups.
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.
Example of how to do mountain climbers.
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 workout will only last four minutes and rev up your metabolism for hours.
Example of how to do plank jacks.
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.
Example of how to do rope jumping.
Incorporating HIIT Into Your Routine
High-Intensity Interval Training (HIIT) is a powerful way to maximize your workouts in a short amount of time. This training method involves alternating between periods of intense exercise and short rest or low-intensity periods.
HIIT is super effective for burning calories, improving cardiovascular fitness, and building strength. Here’s how you can incorporate HIIT into your routine:
Jump Squats
Jump squats combine strength training and cardio, making them an excellent full-body exercise. This movement targets your quadriceps, hamstrings, glutes, and calves while elevating your heart rate.
To perform jump squats, stand with your feet shoulder-width apart. Lower into a squat position, then explode up into a jump. Land softly and immediately lower back into the squat. For variation, try squat pulses or single-leg jump squats.
Example of how to do jump squats.
Burpees
Burpees are a highly effective full-body exercise that improves strength, endurance, and cardiovascular fitness. They engage your chest, arms, core, and legs while boosting your heart rate.
To do a burpee, start standing. Squat down and place your hands on the floor, then kick your feet back into a plank position. Perform a push-up, jump your feet back to your hands, and explode into a jump. For increased intensity, try adding a tuck jump or a push-up jack.
Example of how to do burpees.
Jumping Lunges
Jumping lunges are a powerful lower-body exercise that combines strength training with cardio. This movement targets your quadriceps, hamstrings, glutes, and calves, while also increasing your heart rate.
To perform jumping lunges, start in a lunge position with one foot forward and one foot back, both knees at 90 degrees. Jump up and switch legs in mid-air, landing in a lunge with the opposite leg forward. Repeat continuously. For variation, try alternating between slow and fast-paced jumps to increase intensity.
Example of how to do jumping lunges.
High Knees
High knees are a simple yet effective cardio exercise that increases your heart rate and burns calories. This movement primarily targets your lower body, including your quadriceps, hamstrings, and calves.
Run in place, bringing your knees up towards your chest as high as possible. To increase the challenge, try adding a resistance band around your thighs or incorporating arm movements.
Example of how to do high knees.
Bicycle Crunches
Bicycle crunches are an excellent core exercise that targets your abs and obliques while also providing a cardiovascular challenge. This movement helps strengthen your core and improve overall stability.
To perform bicycle crunches, lie flat on your back with your hands behind your head and your legs lifted. Bring your right elbow towards your left knee while extending your right leg straight out. Switch sides, bringing your left elbow towards your right knee while extending your left leg. Continue alternating sides in a pedaling motion. For variation, try increasing the speed for a more intense cardio workout.
Example of how to do bicycle crunches.
Stretching and Mobility Exercises
Incorporating stretching and mobility exercises into your routine is crucial for maintaining flexibility, preventing injuries, and improving overall movement quality.
These exercises help to keep your muscles limber, your joints healthy, and your body ready for more intense workouts. Here’s how you can incorporate stretching and mobility exercises into your fitness regimen:
Leg Swings
Leg swings are a dynamic stretching exercise that prepares your legs for physical activity. This movement helps to increase blood flow and improve the flexibility of your hip flexors, hamstrings, and glutes.
To perform leg swings, stand next to a wall or support for balance. Swing one leg forward and backward, keeping your upper body stable. Repeat on the other leg. For added benefit, try side-to-side leg swings to target your inner and outer thighs.
Example of how to do leg swings.
Hip Circles
Hip circles are a mobility exercise that enhances the range of motion in your hip joints. This movement is particularly beneficial for activities that require hip flexibility, such as running and squatting.
Stand with your feet shoulder-width apart and your hands on your hips. Slowly rotate your hips in a circular motion, first clockwise and then counterclockwise. Make sure to keep your upper body stable throughout the movement.
Example of how to do hip circles.
Cat-Cow Stretch
The cat-cow stretch is a mobility exercise that improves flexibility in the spine and relieves tension in the back muscles. This movement is beneficial for overall spinal health and can be used as a warm-up or cool-down exercise.
Start on your hands and knees in a tabletop position. Inhale as you arch your back (cow position), lifting your head and tailbone towards the ceiling. Exhale as you round your back (cat position), tucking your chin to your chest and drawing your navel towards your spine. Repeat the movement for 1-2 minutes.
Example of how to do cat-cow stretches.
Arm Circles
Arm circles are a dynamic stretching exercise that prepares your shoulders and arms for activity. This exercise increases blood flow and flexibility in the shoulder joints.
Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Perform the circles in both forward and backward directions.
Example of how to do arm circles.
Creating a Travel-Friendly Workout Plan
Staying fit while traveling can be challenging, but with a well-structured workout plan, you can maintain your fitness routine anywhere. Here are some tips and exercises to create a travel-friendly workout plan that requires minimal or no equipment.
Travel-Friendly Workout Plan Example:
- Warm-up: 5 minutes of stretching (e.g., arm circles, leg swings)
- Circuit (Repeat 3-4 times):
- Bodyweight Squats
- Push-Ups
- Jumping Lunges (15 seconds on each leg)
- Mountain climbers
- Burpees
- Rest: 1 minute
- Cool-down: 5 minutes of stretching and deep breathing
Staying fit on the go doesn’t require a gym membership for every country! Bodyweight exercises jacks provide a comprehensive workout that targets multiple muscle groups and boosts cardiovascular health. Incorporating HIIT can maximize your efforts, offering an efficient way to burn calories and build strength.
For frequent travelers, a travel-friendly workout plan with exercises like bodyweight squats, push-ups, lunges, planks, and jumping jacks ensures you stay active anywhere.
Consistency and intensity are key. And, with discipline, you can stay fit and healthy regardless of your location or time constraints.
Get moving and enjoy the benefits of a strong, healthy body!
