The holiday season is well upon us and for many people when they go away they still want to keep up their fitness regime. Even if you haven’t got access to a gym or any equipment there is still plenty you can do. Below are a couple of bodyweight workouts that are ideal for those short of time, equipment or space. Perfect for a hotel room or even by the pool! Both workouts use the Tabata principle of training, this basically means working at a high intensity for 20 seconds and resting for 10 seconds before repeating. Each of the workouts are made up of 3 rounds with each round consisting of 2 exercises. You complete 4 sets of each exercise using the Tabata method as described and rest for a maximum of 60 seconds between rounds. In less than 15 minutes your high intensity workout will be done.
Fast feet: From a standing position quickly move your feet one at a time out to the side and back again.
Burpee: Bend your knees and squat down placing your hands on the floor. From here kick your legs back behind you before bringing them back in and jumping up.
Plank jacks: From a basic plank position jump both legs out to the side and then back in without losing posture.
Triceps press up: Place your hands under your shoulders and keep your elbows in tight while performing the press up.
Power squats: Start standing with your feet together before jumping your legs out wide and dropping into a squat position. Quickly return your feet back in and stand up before repeating.
Sit through: From a press up position kick your left leg under your body to the right side while simultaneously lifting your right hand off the ground. Return to the start positon and repeat to the opposite side.
Sprints: Run on the spot as fast as you can lifting your knees high.
Frog hops: From a press up position jump your legs forward so that you land with your feet planted, hands off the ground and chest lifted in a low squat position. Place your hands back on the floor and kick your legs back to the start position and repeat.
Plank twists: From a basic plank position rotate the lower half of your body side to side while keeping your torso as still as possible.
Shoulder tap press up: Perform a basic press up and as you push up take one hand off the floor and touch the opposite shoulder before repeating the move to the other side.
Oblique twists: Lie on your back with your legs up and knees bent. Quickly cycle your legs while twisting your upper body so that you are bringing your opposite elbow and knee together.
Mountain climbers: From a press up position quickly bring your knees into your chest alternating legs as you do so.
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