You might think that traveling over the holidays means you have to take time off from your workouts. But don’t let your trip out of town be the reason you neglect a good round of physical activity—there’s plenty you can do with just your own bodyweight!
Bodyweight training makes a nice option because you don’t need any equipment, so you can do it wherever you are. Bodyweight training was said to be the workout of choice for legendary action star Bruce Lee, and it’s how actor Charlie Hunnam says he got in shape for such movies as Sons of Anarchy and King Arthur: Legend of the Sword.
Plus, when you do bodyweight moves in quick succession, one right after another at high intensity, it will give you a powerful cardiovascular workout. According to the American College of Sports Medicine, this approach will help you gain strength and aerobic ability, while decreasing body fat and improving your body’s ability to regulate insulin. You’re also much less likely to sustain any kind of injury when you’re working with solely your own bodyweight.
The exercises also help people who are new to exercise learn good form before adding further resistance in the form of dumbbells or bands. And because they target large muscle groups, just a few moves are all you really need to get a full-body workout.
So, if you’re on the road this holiday season, here are seven exercises you can do from just about anywhere to get a good workout in:
Pushups: This exercise targets your entire body. Plant your hands shoulder-width apart and brace your core as you lower yourself until you’re about an inch off the ground before returning to the starting position. If you can’t do a traditional pushup yet, build strength with a modified form by resting on your knees instead of your toes.
Triceps Dip: These dips can be easily done using a chair or a bench—simply extend your legs out in front of you and place your hands on the edge of the seat. Lower yourself until your rear is about an inch off the ground before raising yourself back to the starting position.
Plank Up-and-Downs: Not only will doing plank up-and-downs work your core, but the movement required will raise your heartbeat and maybe even break a sweat. Start by assuming a traditional plank with your elbows bent and your body resting on your forearms. Straighten one arm, then the other, resting your body weight on your palms instead of your forearms. Return to your original position.
Jump Squats: Start with your legs shoulder-width apart; then lower your hips as much as you can while keeping your back straight. From this position, push yourself up into a jump, raising your hands above your head as high as you can. Land on both your feet and repeat the move until fatigued.
Donkey Kicks: Donkey kicks will help you develop strong glutes as well as overall balance. Rest on your hands and knees; then raise one bent leg up behind you as high as you can while keeping your knee at a 90-degree angle. Lower your leg again and repeat with the other leg.
Burpee: These exercises require a lot of strength and energy. Start standing up before dropping into a squat. Place your hands on the ground in front of you, shoulder-width apart, and kick your legs out behind you. Return to your squat position and jump with your arms up above your head. That’s one burpee—the move should be fast and fluid.
Mountain Climbers: Begin in a straight-arm plank position resting your weight on your palms, shoulder-width apart. Bend one knee and drawn your leg in toward your chest; then kick it back and repeat with the opposite leg. Go for 30 seconds to one minute or until you’re fatigued.
