The primary purpose of vacation is rest, but if spending your time poolside isn’t enough to release endorphins, consider squeezing in a few quick bodyweight workouts.
Hotel gyms aren’t always the most state-of-the-art, but that doesn’t mean you need to pack dumbbells or resistance bands in your carry-on. Bodyweight workouts don’t require any equipment at all. All you need is 20 minutes or less to get your heart pumping.
Quick bodyweight workouts for your next vacation
1. 15-minute bodyweight HIIT workout
Looking for a quick and dirty workout you can do anytime, anywhere? This 15-minute HIIT workout uses 100 percent of your bodyweight, so theres no gym equipment necessary. Featuring 15 different moves (one for every minute) ranging from jump squats and lunges to classic burpees, this workout will have you sweating in no time. Plus it features modifications, so it’s perfect for beginners and HIIT veterans alike.
2. 10-minute core and leg workout
Can’t skip leg day, even on vacay? Check out this core and leg workout that brings on a serious burn. Developed by Charlee Atkins, a NYC-based trainer at Le Sweat, the workout will have you getting your heart rate pumping with plank jacks, pike ups, and glute bridges. At 10-minutes, it’s just short enough to sneak in before kicking back on the beach.
3. 15-minute Tabata workout
Cardio fans—this one’s for you. Follow Nike and Rumble instructor, Ash Wilking, through two high-intensity circuits to get your blood pumping. Like other interval workouts, expect to sprint through some power moves, pushing yourself for 20 seconds then treating yourself to a 10-second rest.
4. 20-minute lower body workout
If you have a little extra free time for some more sweat, try this 20-minute lower body workout. Follow Collette Dong of The Ness for a leg and glute workout that’ll leave you feeling stronger. Expect lots of lunges, leg lifts, and of course, squats—no equipment needed.
5. 15-minute dancer arms workout
Tone your arms from anywhere with this dance-inspired workout designed to lengthen and strengthen. Created by former professional dancer Katia Pryce, this strengthening session taps your inner ballerina and leaves your biceps, triceps, and forearms on fire. No resistance bands or weights necessary, but if you do want to step up your game, add in two-pound dumbbells for an extra challenge.
6. 15-minute standing core and cardio workout
A core workout without the crunches?! Count me in. This 15-minute core and cardio workout gets you up and on your feet, using moves like lunges, side twists, and standing knee raises to shred your abs and obliques. While trainer Billie Robyn uses small weights, you don’t have to—your bodyweight on its own will totally suffice.
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