No Equipment Necessary

Working out makes me feel great! I sleep better, I eat better, I look better. It all works cyclically. When I travel, my healthy routine flies out the window. I had excuses aplenty! It's too hard to travel with a bunch of workout clothes, too hard to find a good gym close by, I don't want to run outside in a strange city, I don't want to pay a membership fee for only a few days. Does this sound like you?

I've got the solution. 5 Simple, effective, full body exercises (plus 1 bonus one that I love) you can do in a small space (like a hotel room). No equipment required.

Plank Variations

Standard Plank: Start in a push-up position, but with your forearms on the ground. Keep your body in a straight line from head to heels, engaging your core and holding the position for as long as possible.

Side Plank: Lie on one side with your legs extended and feet stacked on top of each other. Prop yourself up on your elbow and forearm, lifting your hips off the ground to form a straight line from head to heels. Hold the position, then switch sides.

Plank with Shoulder Taps: From a standard plank position, lift one hand off the ground and tap the opposite shoulder. Return to the starting position and alternate sides, keeping your hips stable.

Lunges

Reverse Lunges: Stand tall with your feet hip-width apart. Step one foot back and lower your body until both knees are bent at 90-degree angles. Push through the front heel to return to the starting position, then switch legs.

Walking Lunges: Take a large step forward with one foot and lower your body until both knees are bent at 90-degree angles. Push through the front heel to step forward and repeat with the other leg, alternating sides as you walk.

Burpees

Standard Burpees: Start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, then jump your feet back to your hands and explosively jump into the air, reaching your arms overhead.

Modified Burpees: If standard burpees are too challenging, you can omit the push-up or the jump at the end to make the exercise more manageable.

Mountain Climbers

Standard Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs, alternating in a running motion while keeping your core engaged.

Cross-body Mountain Climbers: Perform mountain climbers as described above, but instead of bringing your knees straight towards your chest, bring each knee towards the opposite elbow in a cross-body motion.

Bodyweight Squats

Standard Bodyweight Squats: Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body down by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest upright and your knees tracking over your toes. Push through your heels to return to the starting position.

Jump Squats: Perform a standard bodyweight squat, but as you come up, explode off the ground into a jump. Land softly and immediately lower back down into the squat position to complete the next repetition.

Bonus

Wall Sit:

Stand with your back against a sturdy wall and lower your body down by bending your knees until your thighs are parallel to the ground, forming a 90-degree angle at your knees. Keep your back flat against the wall, your shoulders back, engage your core, and hold the seated position for as long as you can, aiming to maintain proper form and breathing throughout the exercise. To finish, push through your heels and straighten your legs to return to a standing position.

These exercises provide a full-body workout targeting different muscle groups while requiring no equipment. They can be performed individually or combined into a circuit for a more challenging and effective workout. Remember to maintain proper form and technique to prevent injury and maximize results.

Tiny Tip: Whether you do just a few exercises or all the exercises, for 5 minutes or 50. It doesn't matter as long as you make a start. You'll feel accomplished, invigorated. "Just Do It"- to quote a very famous tagline.