Whether you are traveling on a business trip or camping in the woods, there is no reason you shouldn’t be able to still get a workout in. These are 25 exercises and workouts that can be done no matter where you are.
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All you need for this exercise is an elevated surface. A park bench, a chair, even a bed would work. Keep jumping up and jumping back down until your legs burn.
Start in the prone position on the left and then pull your head and upper back off the ground. Hold that position and then let yourself back down. Do this until you feel it in your lower back.
Although this exercise might not seem like much, working out your shoulders without a gym requires improvisation. If you still don’t feel anything though, grab something to add weight. Even something light will do the trick.
If you can find just a slight ledge then that is all you need to workout out your calves. The higher the ledge, the more extension you can get.
The only downside is that you need something to grab onto. If you can find that, then depending on your grip you’ll end up working most of your back and biceps.
Often overlooked due to its familiarity, this is a really good cardiovascular exercise especially if you can’t find enough space to run or jog.
1 Leg Wallsit
If you are anywhere near a wall then you have all you need to destroy your quadriceps with this intense exercise. There isn’t much to explain, but if you can’t do one leg, do two.
It’s probably one of the best leg workouts you’re going to get without a gym. All you have to do is take a large step with one foot and bend your knee to a 90 degree angle (as in the image above). Return to the standing position and then keep alternating legs.
Like the pull ups you can’t really do this exercise anywhere. You’ll need something to grab onto, preferably a table. Just like in the image above, pull yourself upwards towards the tabletop. Rows are a very effective back exercise and this is probably the closest you’ll get to doing them on the road.
While this may not be the best workout to do in your hotel room, that’s what hallways are for. This dynamic exercise works everything from your shoulders to your quads.
This is the first of several pushup variations on our list. Often done in the military you start in the position on the right, transition into the position on the left, and keep moving back and forth.
IF you couldn’t find a good elevated surface for you box jumps, then jump squats are for you. It’s just a regular squat except once you reach your lowest point explode upwards, jumping of the ground.
As you can see, pushup variations are an effective way to workout on the road. This one is pretty simple. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.
This is the only exercise on our list that is designed to deliberately target the triceps. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded.
All you have to do is find an elevated surface to rest your feet on and then proceed with pushups as normal. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well.
As in the image above, you start by squatting down. Next, shoot your feet out in to a pushup position and guess what? That’s right, do a pushup. Now bring your feet back under you and explode upwards reaching as high as you can. That’s one burpee
If you can’t hold a handstand, find a door or a wall to support your legs. If you can’t go down at all though, that’s fine. Just try to hold a handstand.
Your traps (neck muscles) are one of the hardest parts of your body to target without having some sort of weight in your hands. Probably the easiest thing you can do is stuff your suitcase and use that as a stand-in dumbbell.
It may be hard to find a spot for these. Even a small parking lot will do though. You don’t have to run very far. Just run fast and hard.
1 Leg Squats
If doing a one legged squat seems intimidating, don’t worry, it’s not as crazy as it seems. Start off by using a chair and then gradually wean yourself off of it.
In order to start this exercise you need to assume a pushup position (above left). Now your are going to alternate bringing your legs up towards you hands (above right). Keep doing this until you feel the burn.
Although normal crunches are super effective by themselves, there are numerous variations that you can try in order to hit your oblique abdominals as well (bicycle crunches in the image).
If one foot is too hard, use two feet, but whatever you do, make sure that you include this exercise in your gymless workout. It is the only one on this list that specifically targets your glutes and hamstrings.
No, this is not planking. In order to do this exercise you have to actually hold yourself up off the ground. You can also modify the exercise by turning to the side and holding yourself on one elbow. This is one of the best things you can do for your core.
Your core is the most important part of your musculoskeletal system for obvious reasons (it’s right in the middle of your body) and leg raises are one of several exercises on this list designed to target this muscle group. You may find that they workout out your quads as a secondary muscles group too.