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Whether you’re a seasoned traveler or just starting to explore the globe, staying fit while on the road can often be a challenge. However, with these travel-friendly bodyweight exercises, you can maintain your fitness routine no matter your level of fitness. From simple yet effective exercises like squats and lunges to more advanced movements like push-ups and planks, this article will guide you through a range of exercises that require no equipment and can be done anywhere. So pack your sneakers and get ready to stay active on your next adventure!
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Upper body exercises
Push-ups
Push-ups are a fantastic exercise that targets the muscles in your chest, shoulders, and triceps. To perform a push-up, start by getting into a high plank position with your hands shoulder-width apart and your body in a straight line. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. If regular push-ups are too challenging, you can modify them by doing knee push-ups or using a wall or elevated surface for support.
Tricep dips
Tricep dips are a great exercise for targeting the muscles at the back of your arms. To do tricep dips, find a stable surface like a chair or bench. Sit on the edge with your hands gripping the edge of the surface, fingers facing forwards. Walk your feet forward so that your knees are at a 90-degree angle and your feet are planted firmly on the ground. Lower your body down by bending your elbows, keeping your back close to the surface. Push yourself back up to the starting position, engaging your tricep muscles.
Incline push-ups
Incline push-ups are a beginner-friendly variation of the traditional push-up that can help build strength before progressing to regular push-ups. Find a stable surface like a table or counter and place your hands on the edge, slightly wider than shoulder-width apart. Step your feet back, keeping your body in a straight line and your core engaged. Lower your body towards the surface by bending your elbows, then push yourself back up to the starting position. Incline push-ups target your chest, shoulders, and triceps muscles.
Pike push-ups
Pike push-ups are a challenging exercise that primarily targets your shoulders and upper body. Start in a downward dog position, with your hands on the ground shoulder-width apart and your hips raised towards the ceiling. Your body should resemble an upside-down V shape. Lower your head towards the ground by bending your elbows, then push yourself back up to the starting position, engaging your shoulder muscles. If pike push-ups are too difficult, you can modify them by performing them with your knees on the ground.
Diamond push-ups
Diamond push-ups are an advanced variation of the traditional push-up that specifically targets your tricep muscles. Begin in a high plank position with your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your triceps. Diamond push-ups provide a more intense tricep workout compared to regular push-ups.
Lower body exercises
Squats
Squats are a fundamental lower body exercise that targets your quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, toes slightly pointed outwards. Engage your core and push your hips back as if sitting into an imaginary chair. Bend your knees and lower your body towards the ground, keeping your weight in your heels. Ensure your knees stay aligned with your toes. Push through your heels to return to the starting position and squeeze your glutes at the top.
Lunges
Lunges are an effective exercise for sculpting your quadriceps, hamstrings, and glutes. To do a lunge, start by standing tall with your feet hip-width apart. Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. Make sure to keep your front knee aligned with your toes and your core engaged. Push through your right heel to return to the starting position and repeat on the other side.
Step-ups
Step-ups are a simple yet effective lower body exercise that targets your quadriceps, hamstrings, and glutes. Find a stable surface such as a step or bench. Step your right foot onto the surface, pressing through your heel to lift your body up. Bring your left foot up to meet your right foot, then step your left foot back down to the ground, followed by your right foot. Repeat this movement, alternating the leading foot. Step-ups can be intensified by holding dumbbells or adding a higher step.
Glute bridges
Glute bridges are a great exercise for targeting your glutes and hamstrings while also engaging your core. Lie flat on your back with your knees bent and your feet hip-width apart on the ground. Place your arms on the floor beside you for stability. Push through your heels and squeeze your glutes as you lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Wall sits
Wall sits are a challenging exercise that primarily targets your quadriceps. Stand with your back against a wall and your feet hip-width apart, a few feet away from the wall. Lower your body down by sliding your back down the wall until your thighs are parallel to the ground, as if you were sitting in an invisible chair. Your knees should be directly above your ankles, and your back should be pressed firmly against the wall. Hold this position for as long as you can, then push through your heels to stand back up.
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Core exercises
Plank
The plank is a fundamental core exercise that targets your abs, back, and shoulder muscles. Start by getting into a push-up position with your hands directly under your shoulders and your body in a straight line. Engage your core and squeeze your glutes to keep your body stable. Hold this position for as long as you can, making sure to maintain proper form and breathing steadily. Planks can be modified by dropping down onto your forearms or performing them with your knees on the ground.
Side plank
Side planks are an excellent exercise for targeting your obliques and overall core stability. Begin by lying on your right side with your legs extended and your right forearm resting on the ground, perpendicular to your body. Stack your feet on top of each other and engage your core. Lift your hips off the ground until your body forms a straight line from your head to your feet. Hold this position for as long as you can, then switch to the other side.
Mountain climbers
Mountain climbers are a dynamic exercise that engages your core, shoulders, and legs. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Keeping your core engaged, drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs at a quick pace, similar to climbing a mountain. Make sure to maintain proper plank form throughout the exercise.
Crunches
Crunches are a classic core exercise that target your upper abdominal muscles. Lie flat on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, elbows pointing outwards. Engage your core and lift your upper body off the ground, bringing your chest towards your knees. Avoid pulling on your neck with your hands. Slowly lower your body back down to the starting position, focusing on the contraction of your abs throughout the movement.
Russian twists
Russian twists are a challenging exercise that targets your obliques and helps to improve core stability. Sit on the ground with your knees bent and your feet lifted off the ground, balancing on your tailbone. Lean back slightly while maintaining a straight back and engage your core. Clasp your hands together and twist your torso to the right, bringing your hands towards the ground beside your hip. Return to the starting position and repeat the twist to the left. Keep your core engaged and your movements controlled.
Cardio exercises
Jumping jacks
Jumping jacks are a classic cardio exercise that gets your heart pumping and works your entire body. Start by standing upright with your feet together and your arms by your sides. Jump your feet out wide simultaneously as you raise your arms above your head, forming a star shape with your body. Jump your feet back together as you lower your arms back to your sides. Repeat this movement at a quick pace, maintaining proper form and breathing rhythmically.
High knees
High knees are a dynamic cardio exercise that targets your leg muscles and increases your heart rate. Begin by standing upright with your feet hip-width apart. Lift your right knee towards your chest as high as possible and quickly switch, bringing your left knee towards your chest while lowering your right leg. Continue alternating knees at a quick pace, pumping your arms in coordination with your leg movements. Maintain an upright posture and engage your core throughout the exercise.
Burpees
Burpees are a full-body exercise that combines strength and cardio for an intense workout. Start by standing with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Kick your feet back into a high plank position, then immediately lower your chest to the ground, performing a push-up. Push yourself back up, jump your feet forward towards your hands, and explosively jump up into the air with your arms raised above your head. Land softly and repeat the sequence.
Mountain climbers
Mountain climbers, mentioned earlier as a core exercise, can also be incorporated into your cardio routine for an added challenge. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Keeping your core engaged, quickly drive your right knee towards your chest, then switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs at a quick pace, similar to climbing a mountain, while maintaining a steady breathing pattern.
Jump squats
Jump squats are a powerful cardio exercise that targets your leg muscles and elevates your heart rate. Begin by standing with your feet shoulder-width apart, toes slightly pointed outwards. Lower your body into a squat position, bringing your thighs parallel to the ground. Explosively jump up into the air as high as possible, extending your legs and swinging your arms for momentum. Land softly, immediately lowering yourself back into the squat position, and repeat the movement in a fluid motion. Keep your core engaged and your landings controlled.
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Flexibility exercises
Forward fold
Forward fold is a yoga-inspired stretch that targets your hamstrings and helps to increase flexibility in your lower body. Start by standing with your feet hip-width apart and your arms by your sides. Slowly hinge forward at your hips, allowing your upper body to lower towards the ground. Keep your knees slightly bent if needed, allowing a gentle stretch in your hamstrings. Let your head and neck hang loose. You can also grab onto opposite elbows and gently sway from side to side for a deeper stretch.
Standing quad stretch
The standing quad stretch is an effective way to target and stretch your quadriceps muscles. Stand tall with your feet hip-width apart, and place your right hand against a wall or other stable surface for support. Bend your left knee and bring your left foot towards your glutes, reaching back with your left hand to grab onto your left foot or ankle. Keep your knees close together and gently pull your left foot towards your glutes, feeling a stretch in the front of your thigh. Hold for a few seconds, then switch sides.
Seated butterfly stretch
The seated butterfly stretch is a beneficial exercise for opening up your hips and improving flexibility in your inner thighs. Sit on the ground with a straight back and bend your knees, bringing the soles of your feet together. Allow your knees to fall open towards the ground, feeling a gentle stretch in your inner thighs. You can place your hands on your feet and gently press down on your knees to deepen the stretch. Sit tall and breathe deeply, holding the position for 30-60 seconds.
Child’s pose
Child’s pose is a relaxing stretch that targets your lower back, hips, and shoulders. Begin by kneeling on the ground, sitting back onto your heels. Lean forward and extend your arms forward, lowering your forehead towards the ground. Allow your chest to rest on or between your thighs and extend your arms out in front, palms resting on the ground. Relax your entire body, taking slow, deep breaths. You can also gently sway from side to side to enhance the stretch in your lower back.
Standing hamstring stretch
The standing hamstring stretch is an excellent exercise that targets your hamstrings and promotes flexibility in your legs. Stand tall with your feet hip-width apart. Take a step forward with your right leg, keeping your foot flexed. Hinge forward at your hips, reaching towards your right toes with both hands. Keep your back straight and avoid rounding your shoulders. Go only as far as you feel a gentle stretch in the back of your right leg. Hold for a few seconds, then switch sides.
Full body exercises
Burpees
Burpees, mentioned earlier as a cardio exercise, are also a fantastic full body exercise that engages multiple muscle groups. It combines strength, cardio, and explosiveness for a challenging workout. Start by standing with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Kick your feet back into a high plank position, then immediately lower your chest to the ground, performing a push-up. Push yourself back up, jump your feet forward towards your hands, and explosively jump up into the air with your arms raised above your head. Land softly and repeat the sequence.
Mountain climbers
Mountain climbers, mentioned earlier in both cardio and core exercises, are also a full body exercise. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Keeping your core engaged, quickly drive your right knee towards your chest, then switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs at a quick pace, similar to climbing a mountain, while maintaining proper plank form and engaging your upper body muscles.
Plank jacks
Plank jacks are a challenging exercise that combines both core engagement and cardio. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and jump your feet out wide, similar to a jumping jack, while keeping your upper body stable. Quickly jump your feet back together, returning to the plank position. Continue this jumping motion at a quick pace, making sure to maintain proper plank form and steady breathing.
Squat to overhead press
The squat to overhead press is a compound exercise that works your lower body, core, and shoulders. Start by standing with your feet shoulder-width apart, holding dumbbells or any weighted object at shoulder height with your palms facing forward. Lower your body into a squat position, pushing your hips back and bending your knees. As you stand back up, drive through your heels and press the weights overhead, fully extending your arms. Lower the weights back to shoulder height as you lower into the next squat. Repeat the movement in a controlled and continuous manner.
Jumping lunges
Jumping lunges are a dynamic exercise that targets your lower body while also elevating your heart rate. Start by standing tall with your feet together. Take a step forward with your right foot and lower your body into a lunge position, with your right knee bent at a 90-degree angle and your left knee hovering just above the ground. Explosively jump up, switching your legs mid-air. Land softly with your left foot forward and your right foot back, immediately lowering into the next lunge. Repeat this jumping motion at a quick pace, alternating legs with each jump.
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Exercises for beginners
Modified push-ups
Modified push-ups are a beginner-friendly variation of the traditional push-up that can help build upper body strength. Start by getting into a high plank position with your hands slightly wider than shoulder-width apart and your knees on the ground. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. Modified push-ups still provide a great workout while reducing some of the intensity of regular push-ups.
Assisted squats
Assisted squats are a beginner-friendly modification of the squat exercise that allows for added support and stability. Stand in front of a sturdy chair or bench and place your hands on the surface for support. Keeping your feet hip-width apart and pointing slightly outwards, lower your body into a squat position by pushing your hips back and bending your knees. Try to maintain proper form, keeping your weight in your heels and your knees aligned with your toes. Push through your heels to return to the starting position with the assistance of the chair or bench.
Knee push-ups
Knee push-ups are another modified version of the traditional push-up that reduces the intensity and allows beginners to build upper body strength. Start by getting into a high plank position with your hands slightly wider than shoulder-width apart and your knees on the ground. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. Knee push-ups are a great stepping stone towards full push-ups.
Wall push-ups
Wall push-ups are a beginner-friendly variation of the push-up exercise that allows you to build upper body strength gradually. Stand facing a wall and place both hands on the wall at shoulder height, slightly wider than shoulder-width apart. Step back a few feet, keeping your body in a straight line and your feet hip-width apart. Lower your body towards the wall by bending your elbows, then push yourself back up to the starting position, engaging your chest and triceps muscles. Wall push-ups are a great starting point for those who are new to strength training.
Modified lunges
Modified lunges are a beginner-friendly variation of the lunge exercise that reduces the range of motion and provides added stability. Start by standing tall with your feet hip-width apart. Step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. Keep your front knee aligned with your toes and your core engaged. Push through your right heel to return to the starting position and repeat the movement on the other side. Modified lunges help to gradually build lower body strength and stability.
Exercises for intermediate level
Decline push-ups
Decline push-ups are an intermediate variation of the push-up exercise that targets your chest, shoulders, and triceps. Find a stable surface like a bench, step, or sturdy chair. Get into a high plank position with your feet elevated on the surface and your hands on the ground slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. Decline push-ups increase the intensity compared to regular push-ups.
Jumping squats
Jumping squats are an intermediate-level exercise that combines the benefits of a squat with a plyometric movement. Start by standing with your feet shoulder-width apart. Lower your body into a squat position, pushing your hips back and bending your knees. As you stand back up, explosively jump up into the air as high as possible, fully extending your legs. Land softly, immediately lowering yourself back into the squat position, and repeat the movement in a fluid motion. Jumping squats help to improve lower body power and endurance.
Dips on a chair
Dips on a chair are an intermediate exercise that targets your triceps and requires a stable chair or bench. Sit on the edge of the chair or bench with your hands gripping the edge, fingers facing forward. Walk your feet forward so that your knees are at a 90-degree angle and your feet are planted firmly on the ground. Lower your body down by bending your elbows, keeping your back close to the surface. Push yourself back up to the starting position, engaging your tricep muscles. Dips on a chair offer a greater challenge compared to tricep dips on the ground.
V-sits
V-sits are an intermediate-level core exercise that engage your abs and help strengthen your core muscles. Start by sitting on the ground with your legs extended in front of you. Lean back slightly and lift your legs off the ground, balancing on your tailbone. Simultaneously raise your upper body and draw your knees in towards your chest, forming a V shape with your body. Your arms should be parallel to the ground, reaching towards your knees. Hold this position for a few seconds, squeezing your abs, then slowly lower your upper body and legs back down.
Side lunges
Side lunges are an intermediate-level variation of the lunge exercise that target your quadriceps, hamstrings, and glutes from a different angle. Start by standing tall with your feet together. Take a step to the right with your right foot, performing a lunge by pushing your hips back and bending your right knee. Keep your left leg straight and your weight in your right heel. Push through your right heel to return to the starting position and repeat the movement on the left side. Side lunges help to strengthen your lower body and improve lateral stability.
Exercises for advanced level
One-arm push-ups
One-arm push-ups are an advanced variation of the push-up exercise that require significant upper body strength and stability. Get into a high plank position with your hands shoulder-width apart. Shift your weight onto your left hand and rotate your body slightly to the right, lifting your right hand off the ground. Lower your body towards the ground by bending your left elbow, keeping it close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. One-arm push-ups challenge your entire upper body and core.
Pistol squats
Pistol squats are an advanced lower body exercise that target your quads, hamstrings, and glutes while also improving balance and stability. Start by standing on your left leg with your right leg extended in front of you. Lower your body towards the ground by bending your left knee, keeping your right leg elevated and parallel to the ground. Go as low as you can while maintaining balance and control, then push through your left heel to return to the starting position. Repeat the movement on the other leg. Pistol squats require significant leg strength and flexibility.
Handstand push-ups
Handstand push-ups are a challenging exercise that target your shoulders, arms, and core. Begin by facing a wall and placing your hands on the ground, shoulder-width apart and slightly in front of the wall. Kick up into a handstand position, using the wall for support. Slowly lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your shoulders and triceps. Handstand push-ups require advanced upper body and core strength, as well as proper handstand technique.
V-ups
V-ups are an advanced core exercise that engage your abs and hip flexors. Start by lying flat on your back with your arms extended overhead, legs straight, and feet together. Simultaneously lift your upper body and legs off the ground, reaching towards your toes and forming a V shape with your body. Keep your core engaged and avoid using momentum to swing your body. Slowly lower your upper body and legs back down to the starting position. V-ups provide a challenging workout for your entire core.
Burpee tuck jumps
Burpee tuck jumps are an advanced variation of the burpee exercise that incorporate an explosive jump and a tuck of the knees towards the chest. Start by standing with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Kick your feet back into a high plank position, then immediately lower your chest to the ground, performing a push-up. Push yourself back up, jump your feet forward towards your hands, then explosively jump up into the air, bringing your knees towards your chest. Land softly and repeat the sequence.
Exercise variations
Wide grip push-ups
Wide grip push-ups are a variation of the push-up exercise that target your chest, shoulders, and triceps from a different angle. Get into a high plank position with your hands placed wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping them close to your body. Push yourself back up to the starting position, engaging your chest and triceps muscles. Wide grip push-ups put more emphasis on the outer pectoral muscles and can help develop a wider chest.
Walking lunges
Walking lunges are a dynamic variation of the lunge exercise that engage your quadriceps, hamstrings, and glutes while also improving balance and coordination. Start by standing tall with your feet together. Take a step forward with your right foot, lowering your body into a lunge position. Push through your right heel to bring your left foot forward, stepping into the next lunge on the left leg. Continue walking forward, alternating legs with each step. Walking lunges add an extra challenge to the traditional lunge exercise.
Reverse crunches
Reverse crunches are a variation of the classic crunch exercise that target your lower abs. Lie flat on your back with your arms by your sides or placed behind your head. Bend your knees and lift your legs off the ground, bringing your thighs towards your chest. Use your lower abs to curl your hips off the ground and towards your chest, lifting your tailbone off the ground. Slowly lower your hips back down to the starting position, maintaining control throughout the movement. Reverse crunches help to strengthen your lower abs and improve overall core stability.
Split squat jumps
Split squat jumps are a challenging plyometric exercise that target your quads, hamstrings, and glutes while also improving explosive power and single-leg stability. Start in a lunge position with your right leg forward and your left leg extended behind you. Lower your body into a lunge position, then explosively jump up, switching your legs mid-air and landing softly with your left leg forward. Immediately lower yourself back into the lunge position and repeat the movement in a fluid motion. Split squat jumps require advanced leg strength and coordination.
Plank with leg lifts
Plank with leg lifts is a variation of the plank exercise that adds an extra challenge to your core stability and engages your glute muscles. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift one leg off the ground, keeping it parallel to the ground. Hold this position for a few seconds, then lower your leg back down and repeat on the other side. Plank with leg lifts helps to strengthen your entire core while also targeting your glutes.
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