NO EQUIPMENT TRAVEL WORKOUT 1 - FULL BODY HIIT

Introduction

With the May bank holidays approaching, we've been asked for some easy no-equipment workouts to do anywhere and anytime.

So, while it's good to take a rest day from time to time, if you're keen to stay active while away from the gym, here is a highly efficient and highly effective no equipment travel workout.


What do I need?

  1. Tabata Timer Pro - You can download this for both Android and iPhone. It is simply the best interval timer out there. Easy to use, easy to see, keeps you on track and is a game changer for interval workouts
  2. Your commitment! When travelling, plan your schedule to accommodate this workout. Whether you get it done in the morning before business meetings OR before dinner in your hotel room - you can do this workout anywhere and anytime.

The Workout Preparation

Before you start, it's important that you set the interval timer correctly. Follow the steps below and check the reference picture to ensure your tabata timer pro screen matches ours!

Prepare! The prepare time gives you 10s to press start, get in position and get ready!

Work! This is the amount of time you will be performing each exercise

Rest! This is the amount of rest time you will get between exercises

Cycles! This is the number of exercises you will be performing in your circuit

Tabatas: This is the number of sets/rounds you will perform (i.e. 8 cycles, 4 Tabatas means 8 exercises 4 times around)



The Workout

Press start on your timer. The timer will automatically run as follows: 10s prepare, 45s work for each exercise, 15s rest between exercises, 4 exercises, 4 times around.


Exercise 1: Star Jumps

Why? Star jumps are a great first exercise to start the workout as it provides your body time to get warmed up in a safe way. It’s also a great total body exercise and will get your heart pumping!

Technique:

  • Create space in order to do the exercise successfully
  • Stand tall with shoulders retracted and core engaged
  • Jump legs and arms simultaneously in and out
  • Increase the pace over the course of the 45s aiming to do at least 1 per second as a micro target

Exercise 2: Walk out to press up

Why? Great full body exercise which covers upper body and lower body strength.

Technique:

  • Create space in order to do the exercise successfully
  • Stand tall with shoulders retracted and core engaged
  • Bend at hip and place hands on the floor
  • Walk your hands out one by one out until you reach full high plank position
  • Complete 1 x press up (variation - do this on your knees if you need a slightly easier version)
  • Walk hands one by one back up to bend at hip
  • Stand tall and immediately repeat again
  • Increase the pace over the course of the 45s, aiming to do between 8 and 12 reps

Exercise 3: Mountain Climbers W/Crossover

Why? Highly effective core exercise with a variation to also target the obliques

Technique:

  • Create space in order to do the exercise successfully
  • Take a high plank position with your shoulders set strong and neutral
  • Bring your left knee to your left elbow, pause at elbow for 1s and then take your left knee to your right elbow and pause for 1s
  • Return your leg back to match opposite leg and then repeat the same on the opposite leg
  • Maintain strong high plank and stable shoulders at all times and think about engaging your core at all times
  • Increase the pace over the course of the 45s aiming to do 15-25 reps


Exercise 4: In/Out Squat Jumps

Why? Great cardio, leg and full body exercise

Technique:

  • Create space in order to do the exercise successfully
  • Start with feet hip width apart
  • Keeping back straight, core engaged and knees inline with the toes perform a squat
  • From the bottom of your squat explode upwards into a jump, landing with your feet in a narrow stance squat and sink immediately into a deep squat position
  • Repeat the same for the narrow squat and perform one after the other with no break

This full body HIIT program has been put together by the team at Soho Fitness Lab - if you try it out, let us know how you get on!


If you have any questions about our no equipment travel workout please feel free to get in touch today by emailing hello@sohofitnesslab.com


About Soho Fitness Lab

Soho Fitness Lab provides the very best in 1-1 Personal Training. Located in the heart of Soho, London W1, our studio provides each client with a private space and a private training pod. All of our trainers are highly qualified and extremely passionate about delivering the best personal training experience to our customers. Should you be interested in our services, we offer a free consultation where you can come, meet the team, discuss your goals and create a clear action plan to work from.


Thanks for reading!


The Team at Soho Fitness Lab


Contributed by
Georgia
Published on 23rd Apr 19