Travelling for the holidays? It doesn’t have to derail your exercise habit–Bring this workout with you. It can be hard to squeeze in exercise when you’re out of town, but this one is short, intense, and to the point.
You can do it pretty much anywhere–Just grab any towel and you’re good to go! It’s cardio and strength rolled up into one workout, targeting your whole body while simultaneously getting the heart pumping. Do 8-20 reps of each, depending on your fitness level, and repeat the circuit for a total of 2-3 times through. Don’t forget to spend a few minutes warming up/cooling down.
Focus on maintenance while on vacation, trying for at least three short workouts within the span of a week (if you can do more, all the better!). Due to the high-impact nature of some of these moves (Tuck jumps and pistol squats, I’m looking at you.), you may want to omit a couple–That’s okay! Tailor this workout to whatever intensity works for you. (If low-impact workouts are more your speed, check out this one, which requires only a resistance band.
Burpees
With your feet together, squat down and put your hands on the ground just in front of your feet. Keep your feet together and jump them back so you land in a push-up. Bend your arms and do a single push-up. Jump your feet back in and under your body and then leap up and into the air. Land on slightly-bent legs and repeat. (modifications–No push-up, no jump)
Floor Dips
Sit on the floor with your knees bent, one foot raised, hands on the floor behind you with fingers pointing toward body. To begin, lift hips off floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and repeat.
High Knees
:30 to :60, at a moderately high/high intensity
Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.
Lunge Twists
Hold the ends of your towel. Lunge forward and rotate your torso in the same direction as your front leg lifting your arms diagonally above your head, then stand and return to center. Perform reps, then repeat on other side.
Pistol Squats
Stand on left leg. Hold right leg out in front of you so that your heel is just off the floor. Using leg strength and balance, lower yourself down to the floor, keeping your right heel just above the floor the entire time. Keep your hands out in front of your body to help balance. Go down until your hamstring touches your calf. Your right heel should still be about an inch off the ground. Then stand back up. Perform reps, then repeat on other side. (This is a very challenging move. Don’t go down as far, if need be. Do as many as you can, which may only be 1 on each leg.)
Donkey Kicks With Pushups
Get into plank, with wrists aligned under your shoulders. Perform a push-up, then jump feet toward hands. Kick feet into the air, and bring heels toward the butt. Jump feet back to starting position. Repeat.
Towel Bicep Curls Put the towel just right under your knee and use the towel to elevate the leg. Keep your elbows at your waist and do a bicep curl. You’re actually lifting up the leg. Go half- way down. Exhale when you come up. Keep your elbows at your sides when you do this. Perform reps, and repeat on other side.
Tuck Jumps
Jump up bringing your knees as high as you can. Land softly with feet under hips.
Plank Press-Outs With Towel
On all fours, place folded towel under feet. Draw belly button into spine to engage abs and slightly lift knees off ground (don’t let hips lift up in the air). Press out through heels, sliding legs out into a full plank position (avoid sagging or lifting hips—body should make a line from heels to head). Brace abs in tighter and slide legs back in to start position (knees still hovering).
Towel Boat Pose
Put your towel around one foot as you go into a boat pose. Hold 15-30 seconds, breathing evenly. Switch legs and repeat.
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