No Gym, No Problem: Workouts on the Go

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If my life had a theme song, it would probably be “On the Road Again.” Seriously, between business trips, family vacations, and everything in between, Chris and I travel A LOT, so finding workouts that work anytime, anywhere has been essential! For years, I was caught up in the mentality that I needed a hotel gym or some fancy pieces of equipment to get a real workout in, but the truth is, you don’t need any of that stuff! Forget the latest and greatest workout classes, equipment, and the big, bad, weights?you really can get in a solid workout without all the barbells and whistles. No gym, no problem!

The moment you realize that being fit doesn’t mean being in the gym for hours every single day is the moment your life will dramatically change!

Pack that little nugget of knowledge inside that carry-on bag and get ready to learn how you can still get in a great workout while you’re on the go!

Why Bodyweight Exercises Work.

One of the key ways to ensure you get a quality workout when you can’t get to the gym is to go harder in your movements. I’m talking about busting out more reps, more sets, and using the best weight you can find?yourself. Body weight movements are effective and already give you everything you need in one: You! All it takes is 10-20 minutes of focused, strategic exercise, and you’re set for the day. Not only will you feel accomplished, but you’ll jump-start your metabolism and keep it kicking as you go about your exploring, work meetings, or anything else that pops up on your agenda.

Workouts on the Go

My tried and true Hotel Room Workout gives you five body weight moves that you can literally do anywhere! In your hotel room, the office, or even at the airport if you don’t mind the stares!

10 Minute Hotel Room Upper Body Workout.

Do 5 sets total!

  • 20 Dips (use a chair or mattress)
  • 15 Push Ups (modify to your knees if you need to!)
  • 15 Pike Press

 

20 Minute Hotel Room Abs + Booty Workout.

  • 100 Forward Banded Squat Walks (weight in heels, press out with knees)
  • 100 Backward Banded Squat Walks (same)
  • 100 Banded Squat Kick Backs
  • 50 Kick Backs with Band on each side (100 total)
  • 100 Banded Standing Abductors
  • 100 Banded Side Steps each direction (lead with heel)
  • Squat Pulses for 3 Minutes Straight (resting when needed, weight in heels and adjust balance to where you feel it in glutes)

Don’t forget to keep your core engaged with every single move! Squeeze those abs! πŸ˜‰

You can find all of these moves plus so many more in The TRANSFORM App. It’s perfect for travel, especially since you don’t have to pack anything. πŸ˜‰

Take me and Chris with you wherever you go, and we’ll help you get through every workout every single time! You can customize it to fit your goals and ability level, AND there’s even a home workout session plus plenty of modified moves if you don’t have access to gym equipment.

Bonus: Right now, if you want to give the app a try, we’re giving away your first 30 days for only $1! Just go to transformhq.com, find the app, and enter ?1dollarapp? to get your first 30 days for just $1!

xo,

Heidi

Related reading:

7 Resistance Band Moves You Can Do Anywhere + A Cash Out Bonus Challenge!
8 Resistance Band Moves You Can Do Anywhere
My ULTIMATE Inner Thigh Thinning Secrets + At-Home Resistance Band Moves
5 Workouts You Can Do Anywhere
Fit On The Job! 6 Tips + 14 Exercises for the Desk Bound Professional

27 Responses

  1. What are your thoughts on planks during pregnancy and Diastasis Recti? I worked out lifting weights 5 days a week prior to getting pregnant and did this throughout my last pregnancy. I did slack on my core last time. I?m a PA and work at an Ortho office so PT have me exercises to work on. I?m doing bird dog along with other array of exercises but it does include planks. I can do them well but worry about Diastasis Recti. I listened to your videos and I know you said to focus on transverse muscles the deep core. Do you recommend planks when pregnant if doc approves or do you think this would make Diastasis Recti occur? Any tips to avoid it when pregnant?! Thanks love your blog!

    1. Hi Natali: I’d definitely discuss this with your healthcare team to know what’s best for you. What will work for one woman could be the wrong thing for another, and since we’re not healthcare professionals and we don’t know your health history, we always defer to the professionals. πŸ˜‰ I hope you can find what will work best for you!

    1. My go to exercise, I go outside walk then some lunges or I’ll find a hill/Steps to try target more muscles & raise my HR up! Planks are also a great go to! I love your workouts their always great!!!

  2. I don?t travel too often for work, but I loooove travel workouts for small space workouts with no equipment, or for a small park workout when I run. Dips and step ups on a park bench have become a staple for me! Thank you for all the awesome no equipment, small space workouts! Real life workouts are the only way this busy Mom/business owner can commit I?ve discovered!

  3. Working out on the road is my biggest struggle so I will definitely be saving this blog! Squats are my go to since they’re quick and easy, but I also love a good hike!

    1. I?d love to have this band to make my workouts on the go even better! Love me some push-ups and squats!

  4. My favorite on the road work out is to seek out the stairs (especially at hotels). You can get your cardio in and do some squats in between!
    abramos913 on IG

  5. Usually my favorite OTR workout = ?????
    But, I think these two videos just kicked it to curb! Or, I?m adding these in. Thank you! ????

  6. My favorite workout is the one you posted from the Super Bowl! I love it so much and use it whenever I don?t have a lot of time!

  7. Awesome! Love doing planks and variations of planks on vacation. No equipment needed and can be done just about anywhere ?.

  8. Heidi you are fantastic! Leaving on vacation in a week and I will pack you in my bag for sure! Favorite vacation exercise is waking but I?ll add these for sure because we don?t have a gym! Thank you ?

  9. Fav on-the-travel workout is definitely burpees (for a quick all over) and ?box jumps? on ledge outside!
    Love these extra tips!

  10. Thank you! I just got those bands (omg no more rolling up bands), and with a toddler our routines have been changing on the daily. Going to try this tonight! Lol hope I can walk tomorrow.

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