You don't need a gym to break a Sweat

Can’t get to the gym? We’ve pooled together 10 of our favorite travel/home workouts for you so you can still break a sweat if you can’t get to the gym.

Got some more to contribute? Enter them below!!

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WORKOUT 1

100 burpees for time:

15-minute time cap

SCALE UP

• For the first 50 Burpees, at the top of every minute starting at 0:00, do 7-10 Squats

• For the second 50 Burpees, do 5-8 Push Ups
  
  
  

SCALE DOWN

• Burpees -  Up Downs or elevated burpees/up-downs

• Squats - Lunges or V-ups/Tuck-Ups

• Push-ups - Knee push-ups or Elevated push-ups

WORKOUT 2

AMRAP 4 Minutes x 3 Sets

Rest 1:00 in between Sets

5 Push-ups

10 Sit-ups 

15 Squats

20 Burpees

SCALE DOWN

• Push ups - Knee, elevated, upright pushing off a wall or stop being soft

• Sit ups - V-ups, Tuck-ups or 5 Hollow Rocks

• Squats - 10 Lunges, 10 Squats, Squats to a target if unable to achieve depth, Squats to a chair

• Burpees- Up Downs

WORKOUT 3

AMRAP 12 Minutes

15 Lunges (each leg)

10 Jumping Squats

5 Burpee Broad Jumps

10 Jumping Lunges

15 Squats

WORKOUT 4

AMRAP 10:

21-18-15-12-9

V-Ups

Push-Ups

*1 round is 21-18-15-12-9 then back to 21 once you finish

SCALE DOWN

• V-Ups: Tuck-Ups, sit-ups, elevated sit ups (basically laying in bed or whatever surface and then getting back up), Russian Twists if back problem

• Push-Ups: Knee or Elevated Push-ups, Shoulder taps in push up plank position (double the reps; 42-36-30-24-18)

WORKOUT 5

No time cap, just finish, good old sweat

1-2 Rounds:
50 Push Ups
75 Sit-Ups
100 Squats

If 1 round is called, consider another alternative; 

2 Rounds:
30 Push Ups
40 Sit Ups
50 Squats

Cash out of 50 hollow rocks*
*Every break is 20 Plank leg lifts (each leg)

WORKOUT 6

In teams of 2, You go/I go pace:

5 rounds (Each)

30 Air Squats

20 Sit Ups

10 Push ups

Non-Working Partner: Holds Front/Side Plank while doing leg lifts

Each person is doing 5 rounds (I.E partner 1 is doing a round of 30,20,10 while partner 2 is holding a plank doing leg lifts, if partner 2 stops doing leg lifts or comes down from plank, partner 1 cannot continue) This can also be done in teams of 3 if needed.

WORKOUT 7

Run could be done down the street and back

25 minute time cap, finish with the run

10-20-30-20-10
Burpee Tuck Jumps

*400m/200m Run after each set or 20 Shuttle Sprints (from one end to another)

SCALE DOWN

• Burpee Tuck Jumps - Burpee step up to ledge (if stable enough, if not, just leg raise), Up Down Tuck Jump, Elevated burpee/up down.

• Run/Sprint - Swim 10-15 laps in the pool

WORKOUT 8

AMRAP 15 with a partner, you go/I go;

*Partner 1 finishes 1 round then Partner 2 goes while Partner 1 rests, etc..*

200m Run/15 Shuttle Sprints/60-75 Double Unders

20 Jumping Air Squats

15 V-Ups

10 Burpee with Push-Up

SCALE DOWN

• Run can just be scaled down to relative work as Partner; if partner 1 takes :45 or 1:00 to do run, then partner 2 just works for that long then move on to the air squats

WORKOUT 9

AMRAP 8:

15-12-9-12-15

Grasshoppers*

Jumping Lunges*

*2 count

Rest 1-2 minutes into:

AB Burner cash out (6 minute time cap):

8 Rounds

10 Lemon Squeezes (Think tuck-up but hugging the knees)

:10 Hollow hold

The purpose of this cash out is to stay unbroken (it’s also ok if they can’t), meaning don’t come out of the hollow hold until you’re done with all 8 rounds. It’s completely doable, just burns really bad. It starts sucking at round 3-4 for normal people such as ourselves.

SCALE DOWN

• Grasshoppers: Mountain climbers, shoulder taps if really limited

• Jumping Lunges: Lunges, Lunges to best depth (even if it’s not touching the floor)

WORKOUT 10

AMRAP 12-15 (can be done solo or with a partner)

10 Grasshoppers (2 count)

20 Sit-Ups

30 Up-Downs

40 Lemon Squeezes

50 Burpees

60 V-Ups

SCALE DOWN

• Russian twists for sit-ups

• Tuck-ups for lemon squeezes

• Legs stay in one place while crunching up and down to touch a specific target (knee, shins, if unable to reach toes) for V-ups. 

• If no one can do anything shoulder heavy, switch to squat movements; Lunges, Air squats and Jumping Air Squats

If this is a partner workout, it’ll be done “following the leader” style. For example, Partner 1 will do 10 (2 count) grasshoppers while partner 2 holds a plank, then partner 2 does 10 (2 count) grasshoppers while partner 1 holds a plank. Neither can move on until both are done with a movement. 

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MORE TRAVEL WORKOUTS