If you're going on vacation soon — or you’re treating the weekend like a mini vacay, it doesn’t mean you have to completely stop working out. Even if you don’t have access to a gym, you can still get in a really great workout using only your bodyweight and a lot of intensity. And here's an expert tip I follow: Get this workout done first thing in the morning, then you’ll have the rest of the day to relax and enjoy your vacation.
Set an interval timer to 18 rounds of 10-second and 30-second intervals — you’ll be resting on the 10-second ones, then working as hard as you can on the 30-second ones. Rotate through the following exercises until the timer beeps:
1. Burpee Tuck Jumps
From standing, drop down and do a burpee (with a push up, bow up or landing in a plank) and immediately jump up and tuck your knees towards your chest. Do another burpee and repeat!
2. Pike Push Ups
Start in a downward dog position and walk your feet towards your hands so that your shoulders are over your hands. Lower your forehead down towards the floor so that you touch the floor or as far as possible, then raise back up to the starting position and repeat.
3. Snowboarder Jumps
Start in a squat position with one hand touching the ground. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, touching the ground with the opposite hand, then repeat going as fast as you can.
4. Side Lunges
Stand straight with your legs wider than hip-width apart. Bend one knee as far as you can while keeping the other leg straight to the side, then raise back up and repeat on the opposite side.
5. Burpee Lateral Jumps
From standing, drop down and do a burpee and instead of the jump up, jump as far to you can to one side. Immediately do another burpee then jump back to the starting position.
6. Plank Jumps
Get into a plank position with your shoulders directly over your hands. Squeeze your abs and push through your shoulders, then jump your feet forward as far as possible towards your hands. Jump back immediately and repeat.
Hero image courtesy of the author
Krista Stryker, NSCA-CPT is the author of The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight and a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She currently lives in Venice, California, and is a certified personal trainer through the National Strength and Conditioning Association.
From trying her first push up in college, to teaching herself to do pull ups and handstands, Krista is living proof of her philosophy that everybody is an athlete. She has helped tens of thousands of people to unlock their full athletic potential through her 12 Minute Athlete HIIT Workouts app and 12 Minute Athlete blog. You can find her @12minuteathlete on all social platforms.