We know how it goes - you're on spring break, a long weekend trip or visiting the cabin now that the ice is starting to melt. We know you want to always get your sweat on at ALTR, but sometimes, a good 'ole hotel room or porch will have to do the trick.

And that's A-OK (balance FTW). We'll be here waiting for you when you get back.

HIIT Bodyweight and Cardio Workout for the Road

No equipment needed. Perform each exercise at 100% effort, with 20 seconds of rest in-between. Repeat the circuit twice and perform a warm-up and cool-down before and after.

40 seconds Traveling Plank

  • Start in a plank position with your shoulders over your wrists and your feet hip-width distance apart.
  • Lower down into a forearm plank, one arm at a time.
  • Press yourself back up to a high plank position.
  • Lower back down to a forearm, plank, but reverse direction (i.e. lower down onto your left arm first if you did so on your right last time).
  • Press back up to a high plank in that same reverse direction.
  • Lower down and back up as many times as possible within the 40 seconds.

40 seconds Burpees

  • Start standing with your feet hip-distance apart and bring your palms to the floor.
  • Jump your feet back so you are in high plank. Keep your core tight and your hips lifted.
  • Bend your elbows and do one push-up.
  • Now jump your feet to the outside of your hands. As you stand up, explosively jump upward as high as you can bringing your arms overhead.
  • Do as many as possible in 40 seconds.

40 seconds Alternating Side Lateral Lunges

  • Stand with your feet together.
  • Step your left foot out to the left. Keep your right leg straight and bend your left knee.
  • Step your left foot back to standing, and repeat, stepping out with your right foot this time.
  • Continue switching back and forth.
  • Do as many as possible in 40 seconds.

40 seconds Tricep Pushup

  • Start in high plank position with your shoulders over your wrists and your feet hip-width distance apart.
  • Bend your elbows directly in at your sides (similar to a chaturanga). 
  • Press fully into your palms to press yourself back up to a high plank position. Exhale as you press back up.
  • Drop down to your knees for increased stability. 
  • Repeat as many times as possible during the 40 seconds. 

40 seconds Wall Sit

  • Find a nearby wall. Press your back fully into the wall, connecting at your shoulders, upper back, mid back and low back.
  • Bend your knees until they are in line with your hips. Step your feet out so your ankles are beneath your knees.
  • Engage your core and squeeze your inner thighs.
  • Hold for 40 seconds.

40 seconds Bicycle Sit-Ups

  • Lay on your back. Interlace your hands behind your head and keep your elbows out. Lift your knees directly over your hips. 
  • Lift your head and shoulders off the floor while keeping your low back pressed down into the floor. 
  • Bring your right elbow to your left knee and extend your right leg out, hovering your heel a few inches above the floor. Exhale as you connect your elbow to knee.
  • Come back to center on your inhale breath.
  • On your next exhale breath, connect your left elbow to your right knee. Extend your left leg out, hovering your heel a few inches above the floor. 
  • Come back to center on your inhale breath.
  • Repeat as many times as possible within the 40 seconds. 

40 seconds Squats 

  • Step your feet just wider than your hips with your toes pointed slightly outward. 
  • As you inhale, bend your knees and lower your hips toward the floor. Keep your chest lifted and your spine long. As you lower down, press into your heels and keep your knees open. 
  • On your exhale breath, press into your heels and straighten your legs. Squeeze your glutes and stack your shoulders over your hips at the top. 
  • Repeat as many times as possible for 40 seconds. 

40 seconds Push-ups 

  • Start in a traditional plank, but step both of your hands out 4-6 inches to the right and left. 
  • Start on your feet or knees for more stability.
  • On an inhale breath, bend your elbows and lower your chest down toward the floor. Keep your gaze naturally forward. 
  • On your exhale breath, press into your palms and straighten your elbows. Squeeze your pecs and biceps as you press your chest up and away from the floor. 
  • Repeat as many times as possible for 40 seconds. 
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