7 HIIT travel workouts for full body activation, more calories burnt and for improving cardio and conditioning. No weights. Let' go!
7 HIIT Travel Workouts: Stay FIT On The Road (No Weights)
Today's article is all about full body HIIT travel workouts. Whether you are about to work out at the hotel or outdoors - these 7 HIIT travel workouts will help you maintain your fitness while being out of the comfort zone and regular daily routine.
All HIIT workout videos are 100% follow along so you can easily replicate and execute as a beginner!
Pick Your Workouts By The Trip's Purpose
Before starting with any travel workout or travel training plan, first, you should determine the purpose of the trip.
If you are about to walk a lot, completely rest of the trip has a business goal, then there will be a difference with the training that should be used.
Bear in mind that it is crucial to do this step properly, otherwise, the stimulus and outcome of the performed sessions might not resonate with the trip's main focus and this might not satisfy you nor will lead to a positive feeling of the completed work.
1. Tourist trip with lots of walking - aim for mobility routines to decrease the muscle and joint tightness. The best routines would be for the core and upper body. Spare the lower bodywork since you will walk a lot anyway.
2. Business trip - If the travel is related to business meetings and a higher demand for mental clarity and productivity, then more conditioning and cardio workouts should be performed.
3. Vacation - aim for maintaining your fitness with lighter and more enjoyable sessions. Do whatever you like and work for your body. Take your rest and enjoy spending time with family and quality friends. Move-in order to feel good and even improve your vacation. Avoid overtraining or pushing the pedal too hard at any cost. It's not worth it.
How To Prepare For HIIT Workout - 2 Warm Ups For You
In order to perform an effective travel HIIT routine, you will have to first, warm up and in general, prepare your body for the upcoming high-intensity session.
The following 2 warm up and mobility routines are not just effective to be implemented pre-workout, but also, as recovery and mobility routine after a long-hours of sitting in the car, bus, train, airplane etc.
To summarize, the two warm up videos below can be used as pre-workout warm up, in the morning, after waking up - to loosen the tight body, after long hours of walking or sitting in a single place. Not last, use these in rest days for active recovery a stand-alone routines.
7 Minute Dynamic Warm Up Routine
10 Minute Mobility & Warm Up Routine
7 HIIT Travel Workouts For Beginners (Full Body Routines)
Below we will review 7 total body HIIT cardio workouts for beginners that will help you spike up the cardio work while stimulating the muscles in a resistant way.
Each workout video is a follow-along session.
Warm up, play the video of your choice and replicate the movements just as presented in the video.
Below each workout video, you will also find a brief description of the session, the exercises included, workout frame, timers etc.
Important addition here is that there is a link included that will lead you to a dedicated article for each of these sessions. Hence, if you like to gain additional information and insights regarding the session of your choice, then you should definitely check the links.
5 Minute Circuit Workout For Beginners
The following 5 minute beginner circuit workout will target your full body with 7 bodyweight movements. 30/20 seconds of work/rest timer protocol.
The circuit exercise list:
1. Jump squat twist
2. Bear crawl to sit out
3. Standing jump outs
4. Crab crawl to crab reach
5. Three jump lunges to knee kick
6. Push up isometric hold with jump outs
7. Plank knee to elbow step
5 Minute HIIT Workout For Beginners
This 5 minute HIIT workout for beginners includes 10 bodyweight exercises!
Each movement should be performed for 30 seconds time where you will move through each move without any rest in between.
In case this is too intense for you, at 2:30 seconds or after finishing with the set of the 5th exercise, pause the workout video, rest for 2-3 minutes and continue on to the rest 5 exercises.
The HIIT exercise list:
1. Side to side high knees.
2. Beginner speed burpee.
3. Feet on fire to 3 drop lunges.
4. Superman pulldown.
5. Push up isometric hold with jump outs.
6. Squat to thoracic rotation.
7. High to low bird dog plank.
8. 3 way jump squat.
9. Plank ankle taps.
10. Sprinter sit up.
7 Minute Morning Workout For Beginners
In this 7 minute beginner morning workout, you will face with 8 bodyweigt exercises. 30/30 seconds of work/rest for each move.
Once finishing with a single set for each exercise, the session is over.
The morning cardio exercise list:
1. Standing jump outs
2. Rhytmic high knees
3. Walk outs
4. Low impact speed burpee
5. Jump out to jump in
6. Static ground tap skaters
7. Alternating static monkey walk
8. Sprinter sit up
7 Minute Low Impact Workout For Beginners
This 7 minute low impact beginner workout video is built out of 6 bodyweight moves. 30 seconds of work followed by 20 seconds of rest for each movement.
2 total rounds should be completed.
Rest between rounds: 90 seconds
The low impact exercise list:
1. Squat to knee-elbow tap.
2. Walk out.
3. Cross step lunge.
4. Rotation foot tap.
5. Shoulder tap to knee and ankle taps.
6. Cross body ankle tap plank.
10 Minute Cardio Workout For Beginners at Home
For this 10 minute cardio workout for beginners at home, you will challenge the cardiovascular system and the whole body with 7 bodyweight exercises. 30/15 seconds of work/rest protocol.
2 total rounds to be completed.
Rest between rounds: 60 seconds
1. High knee ankle tap.
2. Speed burpee.
3. Ground tap skaters.
5. High knees to mountain climbers (alternate 8 repetitions for each).
6. Alternating static monkey.
7. Plank ankle taps.
15 Minute Full Body Cardio Workout For Beginners
The following 15 minute full body cardio workout for beginners includes 6 bodyweight movements. 30/20 seconds of work/rest for each.
3 rounds to complete
Rest between rounds: 60 seconds (1 minute)
The cardio exercise list:
1. Side to side high knees.
2. Walk out push up.
3. 3 way jump squat.
4. High knees to mountain climbers.
5. Jump out to jump in.
6. Plank forward reach.
30 Minute Low Impact Cardio Workout For Beginners
This 30 minute low impact beginner cardio workout at home is built out of 6 movements.
Rounds to complete: 5
Rest between rounds: 90 seconds
The low impact cardio exercise list:
1. Squat to straight leg kick.
2. Walk outs.
3. Squat to curtsy lunge.
4. Bear crawl to crab crawl.
5. Plank forward step (alternating).
6. Hollow body hold to crab reach.
What Is a Good Travel HIIT Workout?
A good travel HIIT workout is one that can be done without any equipment, that also has a low recovery time, and that increases your heart rate, cardio and will tone up your body. In general, a good travel HIIT routine will make you feel better afterward instead to exhaust and overtrain yourself.
What Are The Best Exercises To Do When Being On a Trip?
Being on a trip is a perfect opportunity to challenge or maintain your fitness level. By doing just a few exercises, you can keep your body in shape and perform well.
Some of the best choices of bodyweight exercises while being on the road:
1. Speed burpee or low impact burpee
2. Push up variations
3. Squat variations
4. Lunge variations
5. Dynamic planks
7. Ab exercises
8. Cardio based exercises
9. Mobility exercises or full routines
What Is a Good Bodyweight Workout Plan to Use at The Hotel?
A good bodyweight workout plan to use at the hotel or outdoors while traveling is the one that will include routines no more than 30-45 mins duration and which you will actually enjoy doing.
Avoid doing anything against your will and also, try to not push yourself that hard, as usual. You are either on vacation, business trip or you're a tourist that craves to explore.
In summary, all of these are stressful enough since you're at a different location, and your brain will be pushed to get adapted to the new environment and by working out, you will stress yourself even further, so aim to act more easily and focus on one simple goal - to feel better after the workout, rather shoot for results or achievements.
How Often Should You Do HIIT When Travelling?
If your travel focus is on the business side, aim for short, 10-20 minute HIITs performed everyday. If you are on a vacation 3-4 times per week will be enough and if you are a tourist - depending on the intensity and volume of walking, a range of 1-3 full body, 20-30 minute HIIT workouts will work great for you.
Travel Training Summary
Working out while traveling is a great way to deal with the stressful condition of changing the environment and location.
Based on the travel occasion, you can do multiple bodyweight workout variations that will serve your purpose, goal and enhance the overall experience while changing the environment.
When it comes to HIIT travel workouts, it is mandatory to first determine the goal of your trip. It can be either business-focused, vacation, or being a tourist.
If you're going to do business when traveling, aim for 3-4 HIIT workouts per week. If you're on a vacation, and you want to chill more, push the pedal back and do 3-4 bodyweight workouts while doing more pleasant movements that you enjoy. In the end, it is a vacation and it would be nice if we kept it this way. Avoid over-stressing yourself with exercises.
If you are a tourist, depending on how much you are about to walk, a good approach would be to hit 1-3 HIIT routines per week.
What is your favorite travel HIIT workout routine?
To your Fitter self,