Earlier in the week I wrote about how to refrain from going all Jabba the Hut while on vacation and I mentioned I worked out a couple times sans gym.  I’ve since been hit with a couple questions, no I didn’t bring any equipment, no dumb bells, medicine ball, jump rope, yoga mat, etc.  I wanted to bring a couple exercise bands but I forgot, wah wah.  So what did I do for my workouts?  Some Tabata training!

Some of you might be asking, “What the heck is Tabata?”  Its interval training consisting of four minute rounds; push yourself as hard as you can for twenty seconds and then ten seconds of rest, eight times (for a total of four minutes).  I like to do two different exercises a round.  You do a couple rounds and you’ve managed to squeeze in a nice little cardio and strength training workout.  When I normally do Tabata at the gym, I switch it up between cardio machines, low weights, and body weight exercises, but on vacation I was slightly restricted.  I honestly don’t even remember what exercises I did on what days, just that I tried to include a variety of muscle groups.

The great thing about Tabata workouts is that you can seriously do them pretty much anywhere, and I think you should do a couple on your next vacation (or even right now in your living room).  Below I’ve listed some no real equipment required exercises (just bands if you have them), mix and match yourself a workout by picking a couple exercises from each category and promise me you won’t reward yourself with a sundae afterwards!

 

Core

  • Crunches
  • Reverse crunches
  • Bicycle crunches
  • Russian twists
  • Plank twisters

Upper Body

  • Push-ups
  • Tricep push-ups
  • Triangle push-ups
  • Chair dips (only if the chair is sturdy please)
  • Inchworms
  • Bicep curls with bands
  • Overhead press with bands
  • Tricep extension with bands
  • Upright row with bands
  • Rows with bands

Lower Body

  • Squats/jump squats
  • Lunges/jump lunges
  • Calf raises
  • Crescent lunges
  • Curtsey lunges
  • Heel clicks
  • Sumo Squats
  • Single leg hip extensions

Plank Variations

  • Plank shoulder touches
  • Plank knee twists
  • Plank side touch
  • Plank tricep touch
  • Plank hip adductions
  • Plank hip extensions
  • Mountain Climbers

Straight Cardio

  • Jumping jacks
  • High knees
  • Butt kicks
  • Speed skaters
  • Sprints (if you have the room)

So now you’re armed with like a million different workout combinations, and we all have no excuse to not sneak in a workout or two while on vacation.  I promise not to look at you like a weirdo if you’re doing crescent lunges on the lawn if you promise the same!