Travel Workout Using Only Your Bodyweight

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Are you looking for a simple workout to fit in when you’re traveling?

Watch this video and I’ll share a full body workout you can do in your hotel room.

Hi, it’s Ivana helping you get fit, healthy and strong at any age.

I’m an Online Coach working with busy professionals, many of whom have to travel on a regular basis.

They want to do their exercise when they’re on the go.

The Travel Workout Set-Up

I’m going to be showing you this workout in my living room.

And the main thing is it’s short, only about 30 minutes.

Of course, if you have a bit more time, you can just add a couple more sets if it makes sense for you.

It doesn’t require much space.

We’re going to do this in a small area just in case you only have really a limited amount of space when you’re traveling. There’s also no jumping so you don’t disturb the people below you in the hotel.

Stick around to the end because I’m going to share some tips for fitting in your workouts when you’re on the go.

Remember that you’re only going to be using your body weight because I’m assuming you have no equipment, so the rep ranges are going to be a little higher than what you’re probably used to.

If you’re like most people in the gym, you’re doing maybe eight to 10 something like that, and these are going to be higher rep ranges because you’re not going to be able to get the load that you normally would when you have dumbbells or barbells.

It’s going to be a bit of a change from your usual training, hopefully, and that’s actually great because when you’re traveling you can get a little bit more training stimulus and your body’s more likely to change.

When you have something that’s a little bit different from your usual training you get results.

Travel Workout – Alternating Back Lunges

you’re going to start off with alternating back lunges. The starting position is about hip width apart, so be careful that you’re not going too narrow and you’re taking your time. Stepping back alternating from side to side.

I just get my hands down at the sides there, but if you’re more comfortable, you can keep them up. And we’re going for high repetitions on this one. I’m going to show you this from the other side as well, so it’s okay to have a little bit of a forward lean on this. It emphasizes the glutes a little bit more.

Make sure you keep your abs tight and there’s an arch in your lower back.

Travel Workout – Side Plank Lift

The next one is the side plank lift, so you’re just going to get down on the floor, on your side. One foot is in front of the other, so the top leg should be in front, and then you’re going to be on your forearm. Keep the other arm up in the air and just do a nice lift. So your body comes up into an alignment.

You’re going to be your obliques with this one as well as your glutes on the side underneath.

Travel Workout – Bodyweight Squat

And now we’re going into body weight squat. So you want your legs wider than hip width. You want to turn your toes slightly outward. Whatever feels natural for you. We want to go into quite a deep squat. Bring your hands together just to keep under control. You’re going to drop down as low as you can while still keeping your abs tight and you want to have an arch in your lower back.

I’m going to show you this also from the side so that you have a better view of this so you can slightly lean yourself forward.

You don’t necessarily need to be upright. It actually works a lot better if you lean slightly forward, you’re going to hit the glutes a little bit better. Just make sure you keep your core tight, your chest up so you’re not collapsing your upper body.

Tavel Workout – Push-Ups

Now you’re going to get onto the ground for pushups.

Try to make sure that your hands are directly down from your shoulders and you’re fairly wide so that you can drop your chest right down in the middle. Keep your body in line as tight. Watch that you’re not lifting your head too much or bringing it down so you’re tucking it. Make sure that your neck is in line as well so you don’t put stress under it.

Push-Ups On Knees

If you find it too challenging to do a full pushup, then you can always do these on your knees. I’m just putting a pillow here for comfort underneath my knees. The positioning is the same. You want to make sure that you hold your body tight throughout the movement and you want to come down as low as you can go. These can actually be very challenging if you do them correctly.


Now you’re going to turn over onto your back for bridges. You want to make sure that your feet are hip with the part.

Just rest your arms down at your sides. You’re coming up squeezing the glutes, pushing the hips up, and you can see as I come up that the alignment is quite straight.

You don’t want to push into your lower back. That’s a common mistake. Make sure that you’re coming up tight hold, squeeze the glutes actively and then come back down again. For this one, you’re going to have to do quite high reps. You need to get an effect because you’re not loading it with any sort of weight.

The other thing that you can do though, if you want to make this a bit more challenging, is cross your arms in front of your chest so there’s a little bit less stability and you just keep working the same position. Push through your heels as you come up to help activate the glutes.

Travel Workout – Superman

Now you’re going to turn it over onto your stomach. For Superman, there’s a lot different variations of this exercise. This particular one I’m doing is just arms down alongside the body. You’re trying to keep your knee straight and lift as well, so you’re lifting your legs, squeezing the glutes. This is a great back exercise and a little bit of fluid activation here.

Take a look at my neck position there. I’m trying to come up in alignment as well so my head’s not too far up or too far down and you’re just squeezing and holding at the top one, two, three and then release back down.

Single Leg Squat

For our final exercise, the single leg squat, you’re going to stand back up. You want to have some kind of chair behind you.

You can even use the edge of a sofa if that’s about the right height for you. You’re lifting one leg in the air trying to maintain an arch in your lower back as you come down. And really with good control, just lightly touching. You’re not actually taking the weight. Just slightly touching down and then coming back up and you want to make sure that you do this on both legs as well.

Hopefully you enjoyed that workout. Please do comment below.

How often do you travel and have you been able to do workouts when you travel?

Three Tips For Your Travel Workout

And now my three tips for working out:

  1. Get it in early. It becomes very difficult if you try to leave the workout to the end of the day. Meetings run long, you might be tired by the end of the day. So if you can fit it in before you get your day started, that’s ideal.
  2. Keep it short. I’ve already done that with this particular program. It’s simple, it’s easy, and it gets you energized for the day. Don’t overcomplicate things when you get back home to the full gym. Then you can make things a little bit more interesting for yourself. But keep this simple.
  3. Include flexibility and mobility exercises. They are helpful for getting rid of all that stiffness that’s associated with sitting for long periods of time during travel.

So I’m actually gonna have a video coming up about mobility so you can check that out. In the meantime, just do whatever stretches that you’re used to. Try to keep yourself loose when you’re traveling so you feel a little bit better.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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