Limited time and no equipment? Not a problem—or an excuse.

By By Renee Cherry
Updated: July 05, 2017

Hotels are finally stepping up their gym offerings, meaning you're more likely to have access to workout equipment on par with your home gym when you're away. (ICYMI, Hilton even debuted in-room gyms.) But not every hotel is quite there yet-a lot are still stocked with only a few mismatched dumbbells and one or two pieces of cardio equipment. No matter what the sitch is where you're staying, you can pull off this travel workout from Barry's Bootcamp and Nike master trainer Rebecca Kennedy. It doesn't require anything fancy. You'll just need a step or bench and a jump rope (which you can easily toss into even the smallest suitcase).

Most importantly, you can bang out as may rounds of the workout as you want, so it won't cut into your precious vacation time. (Related: Here's how to make sure you *actually* relax on a trip.)

How it works: Do the following 11 exercises for the indicated number of reps. Repeat four to five times for a 30-minute workout.

You'll need: A jump rope and a step or bench.

Jump Rope

A. Stand with feet together, jump rope resting behind heels.

B. Swing rope above head, in front of body, then to the ground. Jump over rope while sweeping rope backwards across the ground. Repeat two more times.

C. Continue to jump, swinging jump rope to tap ground to the right, then repeat, swinging jump rope to tap the ground to the left.

D. Return to starting position, repeating the three regular jumps and side swings.

Do AMRAP for 3 minutes.

*No jump rope? Just do the move while pretending you have a rope in your hands.

Commando Plank

A. Start in a high plank position.

B. Lower onto right forearm, then onto left forearm, coming into low plank.

D. Transfer weight into right palm then left palm to return to a high plank.

Do 10 to 15 reps, alternating which arm leads.

Lunge

A. Take a big step forward with the left leg to lower into a lunge while pumping right arm forward.

B. Push off left leg to return to standing, then repeat on the opposite side. That's 1 rep.

Do 10 to 15 reps.

Prone I-W-T

A. Lie facedown on a step or bench (or the floor, if necessary), arms extended forward, biceps by ears.

B. Draw elbows down next to ribs, then extend arms straight out to sides, keeping them lifted toward the ceiling throughout the movement.

C. Swing arms around to return to starting position.

Do 10 to 15 reps.

Squat with Overhead Reach

A. Stand with feet slightly wider than hip-width apart. Lower into a squat, reaching fingertips to the floor between feet.

B. Straighten legs to stand, reaching arms toward the ceiling

Do 10 to 15 reps.

Push-Up (Beginner)

A. Start in a high plank position with hands on a step or bench.

B. Bend arms to lower chest until forearms and triceps form 90-degree angles.

C. Press chest away from step to return to starting position.

Do 10 to 15 reps.

Push-up (Advanced)

A. Start in a high plank position with feet on a step or bench.

B. Bend arms to lower chest toward the ground.

C. Press chest away from floor to return to starting position.

Do 10 to 15 reps.

Triceps Dips

A. Sit on a step or bench with hands on the edge, arms straight with fingers pointing toward hips. Lift hips to start.

B. Lower body toward the ground, bending arms straight back to form 90-degree angles.

C. Squeeze triceps and straighten arms to return to starting position.

Do 10 to 15 reps.

Crab Reach

A. Sit on end of a step or bench, right hand behind hips on the step, fingers pointing backward.

B. Press into straight right arm and straighten knees to lift hips off step while extending left arm overhead, biceps by ear.

C. Lower hips back to step and switch hands, repeating the reach on the other side.

Do 10 to 15 reps.

Hollow Hold

A. Lie faceup on the floor with legs and arms extended, biceps by ears.

B. Lift feet, arms, and shoulder blades to hover off the floor. Hold for about 3 seconds, then lower to arms and legs to return to starting position.

Do 10 to 15 reps.

Burpee Tuck Jumps

A. Stand with feet together. Hinge at the hips and bend knees to place palms on the floor in front of feet. Jump feet back to high plank.

B. Lower body to the ground, then press away from the floor and hop feet up to hands.

C. Stand up straight, then jump, driving knees toward chest.

D. Land softly then immediately place palms on the floor to begin the next rep.

Do 10 to 15 reps.

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Anonymous
July 23, 2018
Thanks for sharing this list of workouts, I'm a big fan of the crab reach. I like how all the workouts other than jump rope don't require you to have anything and only a small space and for those reasons that is why I love doing yoga while I travel. I found a blog post that shares some more top travel workouts --> [https://impactcryo.com/the-5-best-travel-workouts/]. What is your favorite travel workout?