You can work out anytime, anywhere with high-intensity travel workouts this summer, says Lucy Miller
Words: Lucy Miller | Images: Shutterstock & Eddie Macdonald
It’s easy to let travel get in the way of your workout regime; a long flight, multiple transfers and no access to a gym could be the perfect excuse to lose all fitness motivation. But we aren’t going to let this happen. In fact, exercise can be part of your getaway with this foolproof total-body workout, which can help you squeeze in your workout and stay fit and energised with minimal space and no equipment.
Try these high-intensity travel workouts
How it works
Perform 40 seconds of the first exercise, then take 20 seconds active rest before moving straight on to the next exercise. Once you’ve completed the last move, rest for 1-2 minutes and then repeat the entire circuit twice more.
Hindu push-ups
Benefits: This move will build upper body strength while improving your coordination and flexibility, especially in your lower back.
- Start in a plank position on your forearms, elbows slightly wider than shoulder-width apart and your feet together.
- Rise up into full plank, then lift your hips up and back into a downward-facing dog pose, reaching your chest towards your thighs.
- Bend your elbows and scoop your chest forward as you lower your hips into upward-facing dog pose. Push back up to the starting push-up position.
- Complete for 40 seconds.
Lunge to cross crunch
Benefits: The lunge is a great move for the entire lower body, yet adding a twist and a crunch works your abs and core, too.
- Start in a lunge position with your left foot forward, hands clasped behind your head (A). Keep most of your weight on your left leg as you lower into a lunge, letting your right knee drop almost to the floor.
- Press up out of your lunge and draw your right knee in front of your body and across to your left shoulder, turning your left elbow into your knee (B). Return to start.
- Complete 40 seconds on each side.
Burpees
Benefits: A classic full-body, cardiovascular move that increases your heart rate and burns calories fast.
- Start in a standing position and drop down into a squat.
- Jump both feet back at the same time into a plank position making sure that your hands are below your shoulders, your body is long and abs are tight, then jump (or walk for low-impact) feet together between your hands.
- Release your hands from the ground as you explode into the air with a jump as high as you can, reaching your arms up.
- Complete for 40 seconds.
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Plank
Benefits: This simple static hold is a great core move that will also work your shoulders and upper back.
- Get down on the ground and place your elbows directly beneath your shoulders and extend your legs. Rest your weight on your forearms and your toes.
- Squeeze your glutes and core to create full-body tension and think about pulling your belly button into your spine.
- Hold for 40 seconds, making sure your body stays in a completely straight line.
Jumping jacks
Benefits: The jumping Jack exercise will not only elevate the heart rate and lungs, creating a cardio and calorie burn, but is also a full-body exercise working every muscle from head-to-toe.
- Stand with your feet close together and your arms at your sides (A), then simultaneously raise your arms out to the sides and over your head and jump your feet out so they are slightly more than shoulder-width apart (B).
- Without pausing, quickly reverse the movement.
- Complete for 40 seconds.
Plank knees to chest
Benefits: Like the plank, this move will work your core and your upper body. Adding the moving knee will activate your obliques and improve your flexibility, too.
Start in a plank position with a tight core and straight back. Lift your right foot off the ground, then bring your right knee in towards your chest or right elbow as you engage your abs.Bring it back to start and repeat on other side.
Complete for 40 seconds.
Lucy wears: Guess Kalie Crop Active Top (iconattheo2.co.uk); Kin Yoga Mats Halcyon Moon ALL-IN-ONE Mat, (kinyogamats.com); Kin Second Skin Leggings, (kinyogamats.com); Skechers UNO Everywhere Rose Trainers, (iconattheo2.co.uk); Earrings and hairband (Claire’s Accessories 02 Outlets at iconattheo2.co.uk).
