Best 10 Full Body Workouts for Travel: No Gym Required

Traveling often leads to challenges in maintaining your fitness routine. Whether it's a lack of access to a gym or the struggle to find time, staying active on the go can feel daunting. Fortunately, you can effectively engage your entire body with full body workouts that require no gym or equipment.

Quick Stats Box:

• Total Time: 20-30 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and land softly on your feet.

2. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back as if sitting in a chair.

3. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms parallel to the ground.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip height.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your torso.

Full Body Workouts

1. Bodyweight Squats (Alternative: Air Squats)

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Reduce depth to a half squat.

2. Push-Ups (Alternative: Knee Push-Ups)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for easier push-ups.

3. Plank (Alternative: Knee Plank)

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and engage your core.
• Modification: Drop to your knees for a modified plank.

4. Lunges (Alternative: Step-Back Lunges)

• Reps: 12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Reduce the depth of the lunge.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back flat.
• Modification: Slow down the movement for a lower intensity.

6. Glute Bridges (Alternative: Single-Leg Glute Bridges)

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with both feet on the ground for easier variation.

7. Tricep Dips (using a chair or low surface)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to lessen the load.

8. Burpees (Alternative: Half Burpees)

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly and keep your back flat.
• Modification: Remove the jump for a half burpee.

9. Side Plank (Alternative: Side Plank on Knees)

• Duration: 20-30 seconds per side
• Sets: 2 sets per side
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop the lower knee for support.

10. Jump Squats (Alternative: Squat to Calf Raise)

• Reps: 10-12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and go straight into the next rep.
• Modification: Perform a calf raise instead of jumping.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------------|-----------------|------|---------------| | Bodyweight Squats | 15 | 3 | 45 seconds | | Push-Ups | 10-15 | 3 | 45 seconds | | Plank | 30-60 seconds | 3 | 30 seconds | | Lunges | 12 per leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Burpees | 8-10 | 3 | 60 seconds | | Side Plank | 20-30 seconds | 2 | 30 seconds | | Jump Squats | 10-12 | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Let your upper body hang heavy.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Stretch your arms forward and relax your forehead on the ground.

3. Seated Hamstring Stretch

   • Duration: 1 minute per leg
   • Form Cue: Keep your back straight as you reach for your toes.

Complete in: 20-30 minutes

Conclusion

These 10 full body workouts are perfect for maintaining your fitness routine while traveling. They require no equipment and can be done in small spaces, making them ideal for hotel rooms or outdoor areas. To progress, try increasing reps, sets, or the duration of each exercise.

For personalized coaching with real-time feedback, consider exploring HipTrain's live 1-on-1 video training sessions. These sessions can help you stay on track while traveling, ensuring your form is correct and you get the most out of your workouts.