If you’re traveling this summer and won’t have access to your gym, fear not! There are still plenty of workouts that can keep you on track while you’re away from home.  

To help you out, our team of fitness experts put together four no-equipment workouts you can rely on your summer adventures.  

These workouts will keep you progressing during your trip, but for even more support, schedule a consultation at your preferred campus below; our team of nationally certified trainers can support your journey by collaborating with you on a training program tailored to your goals, needs, and interests.  

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1. High-Intensity Interval Training (HIIT) Workout 

High-Intensity Interval Training (HIIT) is a workout method that alternates between short, intense bursts of activity and periods of less intense activity or rest.  

HIIT workouts are excellent for burning fat, improving cardiovascular health, and boosting overall fitness levels in a short amount of time, and with no equipment required, HIIT is also a great choice for when you’re away from home.  

Workout:  

Warm up with a five-minute circuit of jumping jacks, high knees, and dynamic stretches to prepare your body. 

 Rest for 20 seconds between each exercise below!  

  •   40 seconds of burpees: Start with a jump, go down into a squat, kick your legs back into a plank, perform a push-up, return to squat, and jump up.  
  •   40 seconds of mountain climbers: In a plank position, alternate bringing your knees to your chest as quickly as possible. 
  •   40 seconds of jump squats: Perform a squat and explode upwards into a jump, landing softly back into a squat position. 
  •   40 seconds of plank to push-up: Start in a forearm plank, push up onto your hands, and return to the forearm plank. 
  •   40 seconds of high knees: Jog in place, lifting your knees as high as possible. 
  • Repeat this circuit 3-4 times as desired. 

 2. Full-Body Strength Workout 

If building strength is your number one fitness goal, there are plenty of body weight exercises that can support you. This full-body strength workout targets all major muscle groups using exclusively bodyweight exercises to help you continue to develop muscle and endurance when the weight room is far away.  

Workout: 

Warm up with five minutes of jogging and light stretching to get your blood flowing and muscles ready. 

  • 3 sets of 15-20 push-ups: Keep your body in a straight line from head to heels and lower your chest to the ground. 
  • 3 sets of 10-15 pistol squats per leg: Perform a one-legged squat, extending the other leg out in front for balance. PRO TIP: Use a chair if needed for assistance.  
  • 3 sets of 20 alternating jump lunges: Lunge forward with one leg, jump, and switch legs in mid-air, landing in a lunge. 
  • 3 sets of 15-20 tricep dips: Use a chair or bench, lower your body by bending your elbows, and push back up. 
  • 3 sets of 30-second planks: Hold a plank position with your body straight and core tight. 
  • Cool down with five minutes of stretching to improve your flexibility and reduce soreness in the muscles exercised

3. Core Crusher Workout 

Your core is the most stabilizing muscle group in your body and the easiest to train without equipment. Our Core Crusher Workout focuses on strengthening and toning your abdominals and lower back. If you’re away from the gym, take advantage of the opportunity to focus on your core.   

Workout:

Warm with a few minutes of light cardio, such as jogging or jumping jacks to warm up your core muscles. 

  •  3 sets of 30-second plank to push-up: Start in a forearm plank, push up onto your hands, and return to the forearm plank. 
  •  3 sets of 20 bicycle crunches: Lie on your back, alternate bringing your opposite elbow to your knee in a cycling motion. 
  •  3 sets of 15-20 leg raises: Lie on your back, lift your legs straight up, and lower them without touching the ground. 
  •  3 sets of 30-second side planks (each side): Hold a side plank position, keeping your body straight and core engaged. 
  •  3 sets of 20 Russian twists (each side): Sit with your legs elevated, twist your torso side to side, touching the ground beside you. PRO TIP: Hold a ball above your chest while 
  • Cool down with five minutes of stretching, focusing on the core muscles to reduce muscle tension and soreness.    

 4. Cardio Blast Workout 

Arguably, the most trusted vacation workout is going for a run. But even if the weather gets too hot, you can perform a highly effective cardio workout in the comfort of your hotel room, or pretty much any other indoor space with our Cardio Blast Workout. These exercises can get your heart pumping and improve your cardiovascular health, even when space is limited.  

Workout: 

Warm up with five minutes of dynamic stretches and light cardio to prepare your muscles and get your heart rate up.  

  •  1 minute of high knees: Jog in place, lifting your knees as high as possible. 
  •  1 minute of burpees: Start with a jump, go down into a squat, kick your legs back into a plank, perform a push-up, return to squat, and jump up. 
  •  1 minute of jump squats: Perform a squat and explode upwards into a jump, landing softly back into a squat position. 
  •  1 minute of mountain climbers: In a plank position, alternate bringing your knees to your chest as quickly as possible. 
  •  1 minute of jump lunges: Lunge forward with one leg, jump, and switch legs in mid-air, landing in a lunge. 
  •  1 minute of rest 
  • Repeat this circuit 2-4 times as desired. Then, cool down with five minutes of slow walking to lower your heart rate and light stretching to limit muscle soreness.