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The Best Travel-Friendly Workouts You Can Do With No Equipment

When it comes to reaching your fitness goals consistency is key. And while travel plans can interrupt your regular gym routine, don’t stress about taking a few days off—skipping your workout for a few days isn’t going to set back your progress.

But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That’s why we rounded up some of our top equipment-free, minimal-space workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you’ve unpacked your suitcases.

So whether you’re on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.

1. This arms challenge also works your core, shoulders, and back muscles.

Developed by FitFusion trainer Kenta Seki, this workout might make it hard to blow dry your hair tomorrow. It will take about 10 minutes to complete.

2. Build stronger glutes with this three-move routine.

No squats required for this workout from Jill Penfold, LA-based personal trainer and creator of the 12-week LA Bride Body program.

3. Start a busy day with this cardio blast workout in your hotel room.

Graphic by Jocelyn Runice

Get up on the right side of the bed (even if it’s not your bed) with this 10-minute burner from Jill Penfold, LA-based personal trainer and creator of the 12-week LA Bride Body program.

4. You can do this 10-minute total-body workout without breaking much of a sweat.

The perfect routine if you’ve only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE.

5. Do this workout if you find yourself actually missing leg day.

This workout from exercise physiologist Michelle Lovitt, M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you’ll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building.

6. For a core-focused workout, try this mat-based routine.

This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody, for SELF’s 2016 Six Weeks To Summer challenge. “The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach,” Greiner says. Get the workout details here.

7. If you’ve got more time, try this 20-minute cardio circuit.

This workout from SELF’s 2016 Six Weeks To Summer challenge will have you jumping, planking, and sweating. Get the workout details here.

8. This ladder routine gives you a new workout format to sweat it out with.

Valerie Fischel

There are only two moves in this workout from SELF’s 2016 Six Weeks To Summer challenge, but your heart will be racing by the end. Get the workout details here.


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