5 Bodyweight Exercises Travelers Can (and Should) Do Anywhere
These five exercises and their variations are all travelers need to stay fit on the road.
You're on the road more often than not.
You spend days at a time in hotels and airports and find yourself with little time to spend on fitness.
Don't fall into this trap.
Your health and fitness are too important and getting a good workout doesn't require as much time or equipment as many people think. With bodyweight exercises, you can get an effective, time-efficient workout anywhere.
Want some cardio?
Do them faster.
Want to build strength and muscle?
Do them slower and try advanced variations.
Here are five bodyweight exercises you can do anywhere that will give you the results you've been looking for.
Push-ups are a compound, multi-joint movement that forces your entire upper body to work together. They build strength, sculpt your core and can burn a ton of calories. All you have to do is drop to the floor and start doing them. Keep your elbows in, hands under your shoulders and brace your core.
Squatting is a basic function that your body was designed to do. So why are there so many people that can't properly squat? The answer is because they simply neglect to do them. Don't be one of these people. The squat will build strength in your lower body and tighten your core. Doing them will help you lose weight, improve your health and slow down the aging process.
By concept alone, the plank is as simple as an exercise gets. You do nothing but hold the position for as long as you can. The catch is that your core is braced, forcing your muscles to strengthen and use a ton of calories for energy. That's exactly what you want if you're trying to get a great body. You can do a plank on your forearms or in a push-up position with your arms extended and locked out in front of you. Hold the position for thirty seconds to a minute. Once they get too easy, try a plank with one arm or leg.
In return for the hard work you put in when doing burpees, you're burning fat, building muscle and improving your conditioning in a very time-efficient manner. That's not a bad deal. The reason it's so effective is because it involves a ton of muscle groups working together all at once. A proper burpee is a push-up to a squat to an explosive jump to a squat and back to a push-up again. The level of intensity involved in performing this many movements so quickly leads to increased metabolism, improved cardiovascular health and full body muscle activation.
Pull-ups are a great way to measure your strength relative to your weight. They're a compound, multi-joint movement that requires you to engage your entire upper body to get yourself up to the bar. The amount of muscle activation going on during a pull-up means that your metabolism will be cranked and you will be getting stronger and leaner. They might just be the single most effective exercise for achieving a lean, muscular body. If you're traveling and can't find a pull-up bar, find a tree limb or some other bar. Get creative if you need to. Don't leave them out of your training.
If you liked this article, you'll love this one: