5 Crossfit Travel Workouts You Can Do With No Equipment
You may not have access to a hotel gym. Always have a backup plan for working out while traveling.
I always try to book a hotel with a gym.
Anyone who travels knows that just because you're staying at a hotel with a gym doesn't mean you'll definitely get to use it. Some hotel gyms are not open 24 hours. It could be closed for renovation. Or you could get to the "gym" and find nothing but a treadmill and cable machine.
Sometimes I'm traveling for business and have little to no say in what hotel I stay at. Being in the military, I often find myself staying in places in the middle of nowhere, with no semblance of a gym for miles in any direction.
With all of this in mind, it's important to have a backup plan. Instead of writing off my personal fitness for the time I'm away, I like to have a few no-equipment workouts up my sleeve.
Since I'm not going to be lifting heavy, I like to focus on metabolic conditioning, or MetCon for short.
These circuit-style workouts are high intensity to improve conditioning and cardiovascular health while making you lean. They're also composed of bodyweight exercises that will trigger a metabolic response, helping you to simultaneously build strength.
Great workouts do not require anything more than your body and some space.
So here are five workouts Crossfit workouts that require no equipment.
Do them anywhere.
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement. You will continue doing one-less rep of each of the three movements until your last air squat.
This workout, while simple, contains a high number of repetitions. Those with higher levels of fitness may not have a hard time doing all 100 reps in one shot for each exercise. Most people would be better off partitioning the reps of each exercise.
There are countless ways you can do this but here are a few that I have tried and liked:
- 10 rounds of 10 push-ups, 10 sit-ups, 10 squats.
- 5 rounds of 20 push-ups, 20 sit-ups, 20 squats.
- 4 rounds of 25 push-ups, 25 sit-ups, 25 squats.
Perform 100 burpees for time.
That's it. It's so simple that it almost seems easy.
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 these many movements so quickly leads to increased metabolism, improved cardiovascular health and full body muscle activation.
As Many Rounds as Possible (AMRAP) in 20 Minutes:
This is a great travel workout for anyone who is looking for something more advanced than basic push-ups and squats. Handstand push-ups and pistol squats are variations that require additional strength and stability and will test both during this AMRAP.
5 Rounds For Time:
This workout, four time Fittest Man on Earth Rich Froning's go-to travel WOD, is a burner.
"A bodyweight workout that you can automatically do on a travel day or when you're stuck inside is essential. You really don’t need any gym equipment to challenge yourself with a tough workout," says Rich.
Here's some more from Rich on how he likes to stay fit while traveling.
Great workouts do not require any equipment. Always have a backup plan for working out while traveling. The hotel may not have a gym or it could be closed for renovations. By being prepared with go-to bodyweight workouts, there's no travel-related workout obstacle you won't be ready for.
Cover Photo Credit: Crossfit.com
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