Do these workouts on your next trip with no equipment.

It’s always important to have a backup plan. Serving in the military, I often find myself in the middle of nowhere, with no gym for miles in any direction.

Instead of writing off my fitness for the time I'm away, I like to have a few no-equipment workouts up my sleeve before every trip.

Since I'm not going to be lifting heavy, I either focus on doing a large number of repetitions or finding ways to alter exercises with small changes to make them harder.

Great workouts do not require anything more than your body. You just have to get creative and then put in the work.

These are the best no-equipment exercises for traveling:

Push-Ups
Sit-Ups
Air Squats
Lunges
Burpees

There are countless ways to make these exercises even more challenging so you make progress and these workouts are going to show you how to do it.

Here are ten travel workouts that require no equipment.

Workout #1

10-9-8-7-6-5-4-3-2-1 repetitions for time:

Burpees
Push-Ups
Air Squats

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.

Workout #2

For Time:

100 Push-Ups
100 Sit-Ups
100 Air Squats

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.

Workout #3 - Legs

Workout by Ryan Humiston (see video below).

Reverse Lunges (Either Adductor/Full-Leg/Glute-Focused): 4 sets - 20 reps (Each)
Bodyweight Jefferson Squats/Deads: 3 sets - 20 (Reps per Side)
Pistol Squats: 3 Sets to Failure
Single-Leg Bodyweight Stiff Leg Deadlifts: 4 sets - 15 reps (Each - Slow)
Single-Leg Squat Calf Raise: 3 sets - 20 reps (Each Side)

Workout #4

As Many Rounds as Possible (AMRAP) in 20 Minutes:

5 Handstand Push-Ups
10 Pistol Squats

Workout #5

This workout is four-time Fittest Man on Earth Rich Froning's go-to travel workout.

5 Rounds for Time:

20 Push-Ups
20 Squats
20 Burpees
20 Pistol Squats

"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."

- Rich Froning

Workout #6

74-44-11 Reps for Time:

Burpees
Push-Ups
Sit-Ups
Air Squats

Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Workout #7 - “The Longest Mile”

4 Rounds for Time:

10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push-Ups
100 Meter Run
10 Sit-Ups
100 Meter Run

Workout #8

8 Rounds for Time:

11 Hand-Release Push-Ups
30 Walking Lunges
19 Sit-Ups

Workout #9

This is one of Josh Bridges’ go-to travel workouts.

10-9-8-7-6-5-4-3-2-1 repetitions for time:

Handstand Push-Ups
Push-Ups
Burpees

Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 handstand push-ups, 10 push-ups, 10 burpees, and then repeating the sequence this time doing 9 reps of each movement.

Continue doing one less rep of each of the three movements until your last burpee.

Workout #10 - Chest/Shoulders/Triceps

Workout by Ryan Humiston (see video below).

Pause Push-Ups: 3 Sets of 20 Reps (or Failure)
Close Grip Push-Ups / Wide Push-Ups / Pike Push-Ups: 3 Sets of 15 Each
Inner Chest Partial Twist Push-Up + Slow Push-Ups: 3 Sets of 20 (Each Side) + Slow Push-Ups to Failure
Side Plank Lateral Raise SS Rear Delt Push-Up: 3 Sets of 20 (each) + Rear Delt Push-Up to Failure