In modern day society, we find ourselves always on the go. To many times do I hear for people that work, family and traveling gets in the way of staying active. I am here to offer a solution to you so you can get past these barriers. You can achieve an awesome workout with minimal equipment under 30 minutes. While HIIT (high intensity interval training) and circuit training have become wildly popular, they shouldn’t be done every day, but they can come in handy when you are short on time and need to get in a quick workout.
I recommend that everyone get themselves a set of resistance band and loops. They are inexpensive and can easily be stored in your bags on a trip. Here are a list of body weight and resistance band movements that you can throw together into a fully body workout when short on time.
Upper Body
- Push ups (close, wide and standard)
- Chair Dips
- Bear Crawls
- Bent Over Resistance Band Rows
- Shoulder Front and Lateral Raises
- Lat Pulls with Resistance Bands
Lower Body
- Lunges (front, side and reverse)
- Squats (standard, sumo, and split)
- Heel Raises
- Bridges
- Clam shells
Here is a sample workout that you can do on your next business trip, vacation with the family or even just on your lunch break.
Strength and Cardio
Four Rounds: 40 seconds work: 20 seconds rest
- Pushups
- Reverse Lunges
- Mountain Climbers
- Bent Over Resistance Band Rows
- Air Squats
- Burpees
Core
Three Rounds: 30 seconds work: 15 seconds rest
- Reverse Crunches
- Russian Twists
- Knee Crunches
- Superman Holds
Also, here are a few things to help increase your movements throughout the day in order to sustain a healthier and more active lifestyle.
- Park Far Away
- Take the Stairs
- Use the Restroom on a Different Floor
- Do Heel Raise, Squats, Push ups, etc while your food is heating up
Now that I have supplied you with a workout that you can do anywhere, I challenge all of you to be able to fit your workout into your day regardless of your schedule. Good luck and enjoy!