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. Then, when I get back home, I have a hard time getting the motivation to get back to working out.
If you do this, too, I've got the solution.
Anytime I'd travel somewhere for work or pleasure and get out of my normal routine, I'd stop working out. When I'd get home, I had a hard time getting back into the swing of working out.
I had a LONG list of reasons to not workout while I was traveling. It's too hard to travel with a bunch of workout clothes, I don't want to travel home with a bunch of sweaty 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. If this sounds like you, I've got the solution.
Consistency! If you keep working out, you won't lose your momentum and you won't have to deal with the challenge of getting started again.
The 5 exercises below (and 1 bonus exercise-because it's my favorite) are simple, effective exercises, that you can modify for desired intensity, that require zero equipment. You can do them in your jammies (I always put on my sneakers for stability) and you only need a small amount of floor space..
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 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, 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.
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: Just Do It! Whether you do just a few exercises or all the exercises, for 5 minutes or 50. It doesn't matter. You'll feel accomplished, invigorated. Just a start is all it takes.
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