Sustain muscle growth and stimulate fat loss over the holidays with these bodyweight exercises you can do anytime and anywhere.
9 Bodyweight Exercises to Do on Your Holiday Getaway
1. Burpees
Burpees are great bodyweight exercises you can do almost anywhere. Just put on a comfy pair of workout clothes and start busting out some reps. The goal is to do every move as quick and explosive as you possibly can.
How to:
- Standing upright, place your feet about shoulder-width apart, keeping your arms at the sides.
- Slightly bend your knees to get down to a half-squat position.
- Quickly drop your hands to the floor and kick your feet back to a plank position.
- From there, pull both your knees in toward your chest to get into a crouching position.
- Then jump up as high as you can while throwing your arms up in the air. This is one rep.
- Do three to four sets of 12 to 15 reps.
2. Push-Ups
Push-ups are a part of many bodyweight workout routines. They’re a great upper body exercise that promotes overall lean muscle growth and functional strength. Try to do some every now and then during your holiday trip for a quick workout.
How to:
- Lie face down on the ground. Prop yourself up on the balls of your feet and your hands beneath your shoulders.
- Remember to keep your back straight and legs together. This is your starting position.
- Bend your elbows to lower your chest to the ground.
- Contract your pecs for one count then lift yourself back up. This is how you do a rep.
- Do three to four sets of 12 to 15 reps.
Tip: Are push-ups too easy for you? Make them more challenging by using resistance bands while doing them.
3. Mountain Climbers
Mountain climbers are solid HIIT workouts that both burn body fat and sculpt abdominal muscles. They’re the perfect exercise to help you maintain a six-pack despite all the holiday calories you’re consuming.
How to:
- Assume a push-up position, plant your hands firmly beneath your shoulders and keep your legs together.
- Next, pull your right knee in toward your chest while keeping your other leg straight.
- Quickly straighten your right leg back behind you while pulling in your left leg.
- Perform three sets of 30- to 60-second rounds.
4. Bodyweight Squat
You don’t need the gym to build a solid pair of quads. With the right bodyweight squat technique, you can sculpt head-turning legs wherever you are.
How to:
- Start upright, assume a shoulder-width apart stance, and straighten your arms out in front of you.
- Bend your knees until they hit 90 degrees and your thighs are parallel to the ground. Don’t go deeper since it shifts the weight from your quads to your heels.
- Push your body up by driving your heels through the ground. This is one rep.
- Do three to four sets of 12 to 15 reps.
5. Up and Down Plank
Are you looking for more challenging planking bodyweight exercises? Then you definitely need to perform some up and down planks. As compared to regular ones, this exercise engages more muscle groups and puts more stress on your abdominal muscles.
How to:
- Assume a push-up position with your hands beneath your shoulders and legs straight together.
- Bend your left elbow and bring your left forearm flat on the ground. Do the same with your other arm.
- Next, bring yourself back up one arm at a time.
- Perform three sets of 30- to 60-second rounds.
6. Plyometric Push-Ups
Are push-ups too easy for you even with resistance bands? Opt to do some plyometric push-ups. It’s a push-up variation that engages multiple muscle groups in your body and promotes explosive power.
How to:
- Assume a regular push-up position.
- Lower your body to the floor then push the floor hard to propel your torso up. Throw your hands out straight over your head while in midair.
- Land on the palms of your hands.
- Do three to four sets of as many reps as you can.
7. Calf Raise
Even if you’re out on a holiday trip, you shouldn’t forget training your calves. Part of building a well-proportioned physique is sculpting a strong pair of calves. Luckily, you can do that by doing a couple of calf raises. They’re very easy and simple, so you can even do them while waiting in line at a coffee shop.
How to:
- Stand straight with your arms at the sides and feet together.
- Lift your heels off the floor and prop your body up only on the balls of your feet.
- Slowly come down. This is one rep.
- Do three to four sets of 12 to 15 reps.
Tip: For a wider range of motion, stand on a platform with your heels hanging off the edge. This way, you get a deeper stretch when performing calf raises.
8. Flutter Kick
The flutter kick is a solid abs and glutes workout you can do anywhere you want. The goal is to make accurate, controlled movements during the recommended time frame.
How to:
- Lie down on your back with your arms at the sides and feet flat on the ground.
- Next, lift your feet up a few inches off the ground.
- Hold that position, then make small, alternating, up and down movements with your feet. Remember to contract your core and legs while doing these.
- Perform three sets of 30- to 60-second rounds.
9. Jackknife Sit-Up
No list of bodyweight exercises is complete without some crunches and sit-ups. The jackknife sit-up is a fat-burning, ab-sculpting exercise that targets your upper, lower, and middle abs.
How to:
- Lie down on the floor with your arms at the sides and legs on the ground.
- Lift your legs up so they almost form a 90-degree angle from the ground.
- Stretch your arms over your head, then crunch your body up until you can touch your feet.
- Your body should form a jackknife or V-shape.
- Do three to four sets of 12 to 15 reps.
Watch the video below to see some of these movements in action:
The main trick to avoiding gaining weight over the holidays is to squeeze in a few minutes of exercise whenever you can. Whether you’re on a Caribbean cruise or a three-day European tour, you can bust out a few of these as soon as you get to your hotel room. Feel free to check out other bodyweight exercises and travel tips that can help you burn fat and maintain lean muscle mass during the holiday season.
What are your favorite bodyweight exercises? Share them with us in the comments down below!