Train While You Travel – It Only Takes A Few Minutes

Men's Health |

Skip your excuses: this bodyweight plan can be done anywhere – on a riverbank or a hotel room

DIRECTIONS: Perform 50 reps of each exercise in any order as quickly as you can without rest. You don’t have to do all 50 reps in a row – you might do 20 push-ups, move on to jumping jacks, do another 15 push-ups, and so on. Once you complete the circuit, rest one to two minutes and repeat. Do up to three circuits total, starting with a different move each time.

This total body workout requires no equipment and is ideal for a quick, metabolism-revving session when you’re on the road pressed for time, don’t have access to fitness equipment or a gym.

Related: Reprogram Your Metabolism

Push-Up: Drop down on all fours and place your hands on the floor so they’re straight and slightly beyond shoulder width. Lower your body until your chest nearly touches the floor, and then push yourself back up as quickly as you can.

Mountain Climber: Assume a push-up position with your arms straight.
Lift your right foot off the floor and bring your knee as close to your chest as you can, touching the floor with your toes. Repeat with your left leg. Continue alternating back and forth.

Crunch: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your ears. Now raise only your head and shoulders as you crunch your rib cage toward your pelvis. Return to the starting position and repeat quickly.

Jumping Jack: Stand with your feet together and hands at your sides. Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide. Without pausing, quickly reverse the movement and repeat.

Bodyweight Squat: Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart. Push your hips back and lower your body until your thighs are parallel to the floor. Drive back up to the starting position and quickly repeat.

Related: 5 Body-weight Exercises You Should Be Doing

Challenge Yourself: Grip strength is essential to both lifting power and stamina, says strength and conditioning coach BJ Gaddour. Gauge and improve yours with the hanging arm test

Level 1 Two-Arm Hang: Hang at arm’s length from a pull-up bar, using an overhand grip that’s slightly beyond shoulder width. Your Goal: Three oneminute hangs, resting two minutes between each.

Level 2 Offset Hang: Loop a towel over a pull-up bar and hold both ends in one hand. Grab the bar with the other hand, using an overhand grip. Your Goal: Two one minute hangs (one with each hand on the towel) with two minutes of rest between each.

Level 3 Single-Arm Hang: Hang from the pull-up bar using only one arm. Your Goal: Two one minute hangs (one per arm), resting one minute between each.