Going on vacation or traveling for work doesn’t have to mean hitting pause on your fitness goals. You might not have your usual gym or equipment, but that doesn’t mean you can’t move your body, build strength, and stay on track. In fact, sometimes switching up your routine with bodyweight workouts in a new setting can be fun and refreshing!
We’ve put together a week of simple, effective workouts you can do with zero equipment—whether you’re in a hotel room, vacation rental, or on the beach. Each one is designed to take 20–30 minutes or less, so you can stay consistent and still enjoy your trip.
🏋️♂️ Day 1: Full Body Burner
AMRAP 20 (As Many Rounds As Possible in 20 Minutes):
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
- 10 Alternating Lunges (5 each leg)
Repeat until the timer ends.
⏱ Day 2: Tabata Cardio Blast
Tabata = 20 seconds of work, 10 seconds of rest, 8 rounds each
- Jumping Jacks
- Mountain Climbers
- High Knees
- Air Squats
Rest 1 minute between each movement.
💪 Day 3: Core Crusher
3 Rounds:
- 40 seconds Plank Hold
- 20 Sit-Ups
- 30 Russian Twists (bodyweight or holding a water bottle)
- 10 Leg Raises
🏃♂️ Day 4: Bodyweight Interval Blast
EMOM 16 (Every Minute on the Minute):
- Minute 1: 10 Jump Squats
- Minute 2: 15 Push-Ups
- Minute 3: 10 Burpees
- Minute 4: 30-second Plank Hold
Repeat for 4 total rounds.
🔥 Day 5: Lower Body Focus
4 Rounds for Time:
- 20 Walking Lunges (10 each leg)
- 15 Glute Bridges
- 20 Air Squats
- 15 Jump Squats
Rest 1 minute between rounds.
💥 Day 6: Upper Body & Core Combo
3 Rounds:
- 20 Push-Ups (modify with knees if needed)
- 15 Dips (using a bed or chair)
- 20 Shoulder Taps (10 each side)
- 20 Sit-Ups
- 30-second Side Plank (each side)
🚶♀️ Day 7: Active Recovery Walk or Hike
Explore your surroundings with a long walk, easy hike, or light jog. Move for 30–60 minutes at a conversational pace and enjoy your location! Recovery is just as important as your workouts.
Need Help Staying on Track While You’re Away?
Our members at Sycamore CrossFit love that we offer personalized support and flexible solutions for when life gets busy. Whether you’re traveling, just getting started, or needing extra accountability, we’re here to help you feel confident in your fitness journey.
👉 Need a new regular workout routine? Schedule a free intro and let’s chat about your goals.
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