Staying consistent with workouts while traveling doesn’t have to be complicated. In fact, with just your bodyweight, you can still get stronger, burn calories, and maintain the progress you’ve made. Here are a few key considerations to help you stay on track, even if you’re away from your usual routine.
1. Prioritize Movement, Not Perfection:
Vacation is about relaxing, but that doesn’t mean abandoning movement altogether. Aim for short, effective workouts like the ones below, and focus on consistency rather than intensity.
2. Optimize Time and Space:
Most of these workouts are designed to fit in hotel rooms, outdoor parks, or wherever you find yourself. You won’t need any equipment, but if you have a resistance band or a water jug, feel free to incorporate them.
3. Warm-Up and Cool Down:
Take five minutes to warm up with dynamic stretches or light cardio like jogging in place. After your workout, cool down with stretching or deep breathing.
4. Hydration and Nutrition:
Travel often throws off routines, so be sure to drink plenty of water and aim for balanced meals to fuel your workouts. If you’re short on options, focus on high-protein snacks and whole foods.
5. Be Flexible:
Don’t stress if you miss a workout. If you stay active through walks, hikes, or swimming, you’re still making progress. The goal is to keep moving.
THE WORKOUTS
These 5 bodyweight workouts are intense, effective, and designed to be completed in under 30 minutes. They follow the principles of Grit Athletics—no fluff, just real work to get you stronger and energized.
WORKOUT 1: “GRIT BLITZ” (20-MINUTE AMRAP)
AMRAP: As Many Rounds As Possible in 20 Minutes
Perfect for a quick sweat when you’re short on time.
• 10 Air Squats
• 10 Push-Ups (scale to knees if needed)
• 10 Jumping Lunges (5 per leg, scale to reverse lunges if needed)
• 15 Sit-Ups
• 30-Second Plank Hold
Goal: Complete as many rounds as possible, maintaining good form.
WORKOUT 2: “UPHILL GRIT” (LADDER WORKOUT)
A descending/ascending ladder workout to push your endurance.
• 10, 9, 8, 7…1 of:
• Burpees
• Squats
• Mountain Climbers (each leg)
After completing the ladder down to 1, work your way back up from 1 to 10. Keep rest breaks short to stay in the flow.
Pro Tip: If you want an extra challenge, finish with a 2-minute wall sit.
WORKOUT 3: “CORE & CARDIO KICKER” (4 ROUNDS FOR TIME)
A mix of core strength and fast-paced cardio bursts.
• 30-Second High Knees
• 20 Russian Twists (bodyweight, each side)
• 15 Push-Ups
• 20 Glute Bridges
• 10 Burpees
Rest 60 seconds between rounds. Complete all 4 rounds as quickly as possible.
WORKOUT 4: “STRENGTH SPRINT” (EMOM STYLE)
Every Minute on the Minute for 15 minutes, perform the following exercises.
Minute 1: 10 Squats + 5 Jump Squats
Minute 2: 10 Push-Ups + 10 Shoulder Taps
Minute 3: 20 Mountain Climbers
After 15 minutes, rest for 2 minutes and stretch.
Tip: Adjust the reps based on your fitness level. The goal is to complete the set within the minute, leaving 15-20 seconds to rest.
WORKOUT 5: “GRIT CIRCUIT 500”
Total 500 reps across 5 movements. Complete as fast as possible.
• 100 Air Squats
• 100 Sit-Ups
• 100 Lunges (50 per leg)
• 100 Push-Ups (scale as needed)
• 100 Mountain Climbers (each leg counts as 1)
Challenge Level: Time yourself and try to beat your score the next time!
BONUS: SIMPLE STRETCHING ROUTINE (5-10 MINUTES)
After your workout, spend a few minutes stretching major muscle groups to prevent soreness and maintain mobility.
1. Hamstring Stretch: 30 seconds per leg
2. Quad Stretch: 30 seconds per leg
3. Cat-Cow Stretch: 30 seconds
4. Hip Flexor Stretch: 30 seconds per leg
5. Child’s Pose: 30 seconds
FINAL TIPS: HOW TO MAKE THESE WORKOUTS YOUR OWN
• Short on Time? Pick any workout and shorten it to 10-15 minutes.
• Need a Challenge? Add a backpack with water bottles or books for extra resistance.
• Staying Consistent: Aim for 3 workouts per week and mix in active recovery like walking, hiking, or swimming.
• Track Progress: Write down how many rounds you completed or your total time. See if you can improve next time!
STAY STRONG, EVEN ON THE ROAD
You don’t need a fancy gym to stay fit. Grit Athletics is all about finding ways to push yourself, whether you’re at home, on vacation, or anywhere in between. Stick to these workouts, prioritize movement, and you’ll return from your trip stronger and more energized.
Need more support? Join the Grit Crew or book a free intro session when you’re back!
