How often have you realized that it is your day to exercise, but you just don’t have time to get to the gym? Or have you been on the road, and discovered that your hotel has a fitness room that is smaller than your own room, and half the equipment is broken? Life doesn’t always cooperate with our best intentions to get that workout done. The good news is that you have exercise equipment with you all the time, everywhere you go…it’s your body.
You don’t need fancy weight machines, treadmills, or anything besides your body to get a great workout. Just you and the earth…there are plenty of ways to make it interesting and challenging. Walk, jog, run, crawl, climb, push, pull. These are basic movements that you can use to challenge your body. Add in chairs, steps, benches, walls, poles and more and you can add in some interesting variations on the basics.
Start with the basics:
Walking – if you are in a new location, go explore. If you are stuck in a hotel in the middle of nowhere, walk the steps and hallways of the hotel. This is still more interesting than a treadmill!
Squat – have you ever sat down in a chair and then stood back up without using your hands to support yourself? Congratulations! You know how to squat! This is a basic movement that works your legs and your abdominal muscles. If you can sit down and stand back up several times fairly rapidly, you may be ready to graduate to free-standing squats. The main difference is that you go lower. For an added challenge, fill a backpack with heavy stuff and wear it while you do squats.
Step Ups – this is similar to the squat, but you only use one leg at a time. Using a chair or low bench, simply step up on to it. Do that ten times with one leg, then switch.
Push Ups – the classic upper body exercise that everyone loves to hate! Start with wall push ups if necessary – stand arm’s length from the wall, keep your body straight, hands on the wall a little below shoulder height, and lean in toward the wall until your nose touches and then push back out. If those are easy, do the same movement on a chair.
Jumping Jacks – get that heart rate up a little more by doing 25 jumping jacks…you might feel a burn in those calves!
If you walked for 20 minutes at an easy pace, did 10 squats, 10 step ups, 10 push ups, and 25 jumping jacks (for a total workout time of around 30 minutes), you would likely burn 150 – 200 calories.
For more body weight exercises and routine ideas check out Mark Lauren’s YouTube channel. All the workouts use just your body. You will be amazed at the variety of exercises you can do!