Amazing 4 Step No Equipment Workout

Regardless of whether it’s for work or for pleasure, traveling can be stressful for fit people. Use the following 4-step program to put together your own workout with no equipment besides your body. From the mystery of what equipment you might find in the hotel gym to when you’ll squeeze in a workout between meetings, it can be challenging to stay on track, even for the most dedicated people. 

Luckily, there’s one thing you always take with you, no matter where you go: your body. And your body is a wonderful asset and that can provide a challenging workout regardless of your location. In fact, there are so many bodyweight exercises, that it can be hard to decide what to do! 

4 STEP NO EQUIPMENT WORKOUT

Step 1

AMRAP – As many rounds as possible in however long you select. For example, 10 reps of five different exercises, cycled through as many times as you can in 15 minutes.

Timed Intervals – Do one exercise for your designated amount of time, rest, repeat or do the next exercise for the set interval. For example, 30 seconds of work, followed by 15 seconds of rest, for each of three exercises before repeating from the top.

Set Reps – Complete the determined number of reps of each exercise before moving onto the next, then repeat from the top for the desired number of sets. For example, 10 reps of five different exercises for three rounds.

EMOM – Complete a predetermined number of reps every minute on the minute for as many minutes as you determine. For example, do 10 reps of one exercise as quickly as possible and then rest for the remainder of the minute. Do your next set at the top of the next minute for a total of 15 minutes.

Step 2

Pick exercises. It helps to decide first if you want to do a total body workout or focus on upper/lower/cardio exercises. If you’re not going to be working out as frequently as you’re used to, stick with a total body workout that incorporates some cardio or plyometric drills to get your heart rate up.

Here are some lists of exercises (by no means, exhaustive, so feel free to add your own) to help you choose:

Lower Body

Squats, Lunges, Glute Bridges and Lateral Lunges

Upper Body

Push-Ups, Up/Downs, Triceps Dips (need a chair or low table) and Handstand Push-Ups

Core

Sit-Ups, V-Ups, Planks/Side Planks, Toe Touches and Leg Raises

Cardio

Mt. Climbers, Squat Jumps, Lunge Jumps, Speed Skaters, Jumping Jacks, Burpees, High Knees and Butt Kicks

Step 3

Determine for how long or how many reps/sets you’d like your workout to last. If you’re willing to work hard, you can get a great workout in as few as 10 minutes, so don’t let a lack of time be your excuse. If you’ve got an open-ended amount of time, you can opt for Set Reps instead of one of the timed options and can just go until you’re done.

Step 4

Do work. (If you’re feeling really lazy, here are a couple workouts already made for you):

AMRAP – 10 minutes – 5 Push-Ups, 10 Squats, 15 V-Ups, 20 Lunge Jumps

Timed Intervals – 20 seconds of work/10 seconds of rest for 8 rounds alternating between each of the following: Handstand Push-Ups, Squat Jumps, Leg Raises

Set Reps – 5 rounds of 10 reps of each of the following: Triceps Dips, Glute Bridges, Toe Touches, Speed Skaters

EMOM – 20 minutes – 5 Burpees & 20 Mt. Climbers