It’s recommended that adults should get at least 150 minutes of moderate exercise each week. That can be hard enough in everyday life, but it can be even harder when you’re traveling and you don’t have access to gym equipment.
Have no fear! You can still get your heart rate up no matter where you go thanks to no-equipment workouts.
Keep reading to learn about travel workouts you can do anywhere so you can stay fit while traveling.
Cardio is arguably one of the easiest travel exercise methods because you can do plenty of different movements without equipment. Best of all, you can do effective cardio workouts while you enjoy your travel destination.
Consider going for a run down the streets of a city you’re visiting or going for a swim if you’re near a beach. Are you in the mountains? Spend the day hiking so you can exercise while you take in nature’s greatest sights.
Looking for more inspiration? Check out this travel blogger who puts an emphasis on health and fitness.
When you’re traveling, you never have to skip leg day! Within the comfort of your hotel room, you can give your legs a great workout. Repeat the following set of exercises 3 times for a fun leg challenge:
- 30 lunges on each leg
- 20 squats
- 1-minute wall sit
Make sure to rest for 2-3 minutes between each set.
Shoulders and Arms
You don’t need weights or fancy machines to work out your arms and shoulders. Instead, focus on doing a bodyweight workout that can be just as effective with no equipment at all.
Do each of the following exercises 10 times and repeat the whole set 3 times for a killer arm workout:
- Plank with shoulder taps
- Diamond push-ups
- Lateral plank walks
- Bodyweight tricep dips
- Burpees with push-ups
- Regular push-ups
End with a 1-minute side plank on each side to finish strong.
Looking for an ab-solutely surefire way to keep your core strong while you’re on vacation? Do each of the following core exercises for 45 seconds each, with a 15-second rest in between. Then, repeat the full set 2-3 times for a full core workout.
- Regular plank
- Forearm plank
- Mountain climbers
- Regular crunches
- Bicycle crunches
- Scissor switches
- Reverse crunches
After your hard work, you can indulge in your favorite vacation eats without feeling like you’re losing progress on your health and fitness goals.
Finally, don’t forget to treat your muscles to stretches with a gentle yoga practice. You can do yoga virtually anywhere, even without a mat. Consider finding a beautiful park in your travel destination and hold the following poses for at least 10 breaths.
- Child’s pose
- Cat-cow stretch
- Downward facing dog
- Low lunge on each side
- Bridge pose
- Cobbler’s pose
- Happy baby pose
- Corpse pose
One of the many benefits of yoga is that it’s as good for your body as it is for your mind, so you’ll be in a good headspace as you continue your travels.
Try These No-Equipment Workouts
After reading through our ideas for no-equipment workouts, you have the knowledge you need to stay fit and healthy no matter where your journey takes you.
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