This probably isn’t news to you, but working out can be time-consuming and challenging logistically. Not everyone has time to get to a gym or the fund to pay for the desired membership. That’s no excuse for not staying in shape, though!
An on-the-go workout composed of several simple exercises can help you to stay on track with your fitness goals. Whether you travel often or simply don’t go to the gym, this is a workout you can do anywhere and perform quickly, too.
You can perform lunges in hotel rooms, classrooms, parks, and many other places easily. Lunges can be stationary exercises or can be performed as a way of traveling across a certain distance. The choice is yours: choose what is convenient.
- Stand with your feet about shoulder-width apart.
- Step forward with your right foot.
- Lower your body while remaining upright by bending your right knee and leaning into it.
- Leave your left foot on the ground behind you in the meantime.
- When you feel the burn in both legs, you are low enough.
- Hold that position for five seconds.
- Return to a standing position, switch legs, and complete 10 repetitions.
Although they don’t sound terribly difficult, V-ups are actually very intense. That’s what makes this exercise so excellent for burning weight anytime and anywhere. Shorten or lengthen the time of the exercise based on your strengths and needs.
- Lie down on the floor or on another sturdy, level area of the ground.
- Put your feet and your hands together.
- Extend your feet out in a straight line together.
- Raise your hands above your head, palms up and touching while resting on the ground.
- Slowly raise your hands up toward the ceiling or sky.
- At the same time, raise your toes up above as well.
- Continue reaching with arms and legs, keeping your bottom and lower back against the floor.
- Allow your upper back to raise off the ground using only your abdomen for support.
- Now in a “V” shape, hold the position for 10 seconds before relaxing and repeating times.
Often confused with the youth game “planking,” planks are all about turning the back and legs into a straight “plank.” Rather than moving around to exercise, the person performing a plank holds the position to challenge their muscles.
- Get down on the ground or floor on your hands and knees.
- Extend your legs out behind you and plant your toes on the floor firmly.
- Spread your hands to a shoulder-width apart.
- Straighten your back and hold the position for 10 seconds.
- Rock to one side, keeping just one foot and the corresponding hand on the floor.
- Raise the other hand up in the air and hold the position for 10 more seconds.
- Return to two-handed-plank for 10 seconds.
- Switch sides and repeat for 10 seconds longer.
Not just a child’s game, jumping jacks are really good for your body. You can also perform them anywhere –just be sure to jump on a solid surface.
- Stand up straight with your arms down at your sides and your feet together.
- Jump up, extending both your arms and your feet out away from your body at a 45-degree angle.
- Again, jump, this time drawing your arm together above your head and your feet together on the floor or ground.
- Repeat 10-15 times to perform several jumping jacks.
Another basic but very important exercise, pushups help to build muscle all throughout your body, not just in your arms.
- Get on your hands and knees on the floor.
- Plant your toes on the floor firmly, extending your legs out behind you until they are straight.
- Place your hands, palm down, on the floor shoulder width apart.
- Slowly dip down, keeping your legs and back straight (so, only bending your arms.)
- When you are almost touching the floor, hold the position for five seconds.
- Slowly push your arms out so that your body is no longer near the floor.
- Repeat to perform at least 15 pushups per set. Aim to fit three sets in per day.
Combining several convenient bodyweight exercises into one, the burpee is challenging. They burn lots of fat, though!
- Begin by getting into a standard pushup position.
- After you perform the pushup, jump up straight.
- Immediately dip into a standard squat.
- Hold the position for five seconds and then quickly jump back down to a pushup.
- Repeat, counting all three mini-exercises as one repetition.
- Perform 10 repetitions overall.
About The Author: BETHANY MACILRATH