Think an all-day travel day means no time for a workout? LOL—think again.

By Lauren Mazzo
June 07, 2017

Traveling is straight-up exhaustinggg. From early a.m. wake-up calls to waiting in security lines and dealing with delays, there's no limit to the things that'll make you tired AF-and that's before you even get on the plane to sit on your butt for hours.

You could chug a latte while waiting at your gate or you could bang out this quick no-equipment Tabata workout right where you're sitting for an energy, endorphin, and metabolism boost. Trainer Kaisa Keranen (@kaisafit) has created the ultimate energy-boosting calorie-burning Tabata workout for exactly that. Late for your flight? Great-the run to your gate is your warm-up. Guaranteed you'll still have enough time to do a few rounds of these moves, and likely finish the entire workout, considering it's only four minutes long. (Yes, really. The miracle Tabata workout fits a sweat session in under five minutes.)

How it works: Find an open spot along a row of sturdy airport chairs. Do each move for 20 seconds, then rest for 10 seconds before moving on to the next. Repeat the entire circuit two to four times for a mini workout that'll make your body feel a whole lot better. (Follow it up with these airplane stretches you can do during your flight.)

In-and-Out Chair Push-Up

A. Start in a high plank position with feet slightly wider than hip-width apart on the floor and hands on the arms of a chair.

B. Bend elbows to lower into a push-up, then explosively push off the chair arms and land with hands flat on the chair seat.

C. Immediately lower into a push-up, then explosively push off the chair to hop hands back up to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds.

Elevated Cross-Body Mountain Climbers

A. Start in a high plank position with feet up on a chair.

B. Drive right knee in toward left elbow, rotating at waist.

C. Quickly switch, returning right foot to chair and driving left knee in toward right elbow.

Do AMRAP for 20 seconds; rest for 10 seconds.

Split Squat to Kick Out

A. Start in a split squat position with rear foot laces-down on a chair.

B. Bend front leg and jump, keeping back foot on the chair and kicking the front foot forward.

C. Carefully land back on the front foot and return to starting position, bending into a lunge to begin the next rep.

Do AMRAP for 20 seconds; rest for 10 seconds.

Chair Squat Jump

A. Sit on the edge of a chair with feet flat on the floor, slightly wider than hip-width apart.

B. Shift weight slightly forward to push off of feet and jump into the air.

C. Land softly, immediately sitting back into a squat, tapping chair with glutes.

Do AMRAP for 20 seconds; rest for 10 seconds.

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