logo
A 20-Minute Workout You Can Do on the Go

A 20-Minute Workout You Can Do on the Go

New York Times24-05-2025

To get an effective workout while traveling, you don't need to pack a pair of dumbbells or search for a local gym. You don't even need to leave your hotel room.
'Your best piece of equipment is yourself,' said Ani Oksayan, a personal trainer in San Marcos, Calif. Body weight workouts can build muscle, improve your endurance and help you maintain the habit of working out, making it easier to jump back into your regular routine when you return home.
Compound movements like squats, lunges and push-ups work multiple muscles and joints at the same time, and can be modified to make your workout more challenging.
If you've been strength training consistently for a few months, taking time away from weights won't hinder your progress either, said Brad DeWeese, director of the Human Performance Science Program at Penn State.
You just have to be creative with how you adapt your routine, he said. Moving more slowly through the lowering phase of a movement like the squat, or adding a pause at the bottom, keeps your muscles working longer. Incorporating plyometrics, or explosive exercises — turning a lunge into a jumping lunge, for example — adds a cardiovascular challenge and helps you improve your speed and power.
You can do this no-equipment routine as often as you like while on vacation, Ms. Oksayan said. But listen to your body and take rest days as needed. 'We're not pushing iron, but it doesn't have to be an easy workout, either,' she said.
Overview
Time: 20 to 30 minutes
Intensity: Medium
Adjust for You
Ms. Oksayan recommended doing three sets of 12 repetitions for most of the exercises below. If by the end you feel like you could keep going for another five or six repetitions, try performing the exercise at a slower pace or holding for up to three seconds at the bottom.
You can also shorten your rest time between sets. Begin by resting for 30 seconds between sets and cut time as needed.
Bulgarian Split Squat
Stand with your back to a chair, couch or low table at roughly knee height. To measure the distance your front foot should be from the chair, step two foot-lengths forward. Standing with your feet hip-width apart, bend your right knee and place the toes of your right foot on the top of the chair. With your hands on your hips or clasped in front of your chest, bend both knees at the same time into a deep lunge. Pause for a moment at the bottom, then rise back up. Complete all repetitions on one side before switching sides.
Single-Leg Deadlift
Stand with your feet together and your arms by your sides. Engage your core, lift your right foot off the ground and hinge at your hips so your right leg extends straight behind you. Maintain a flat back and continue hinging until your torso is parallel to the floor. Pause, then return to standing. Complete all repetitions on one side before switching sides.
Reverse Lunge
Stand with your feet hip-width apart and your hands on your hips. Keeping your torso upright, take a big step back with your right leg and bend both knees to 90-degree angles. Hold for a moment at the bottom of the lunge before rising back up and stepping your right foot forward to meet your left. You can do all repetitions on one side before switching, or alternate legs.
Lateral Lunge
Stand with your feet hip-width apart and your hands clasped in front of your chest. Take a big step out to the left and bend your left knee as close to a right angle as possible, sending your hips behind you and keeping most of your weight on your left leg. Your right leg should remain straight. Hold for a moment, then press through your left leg to return to the starting position. You can do all repetitions on one side before switching, or alternate legs.
Plank
Begin on all fours, with your hands directly under your shoulders. Engage your core and extend one leg straight back, pressing your toes into the floor, then extend the other leg back. Avoid allowing your hips to rise up or dip down. Hold this position with as little movement as possible.
If you have sensitive wrists, you can do this movement on your forearms, with your hands pointing forward. To add variety, you can switch between straight-arm, forearm and side planks throughout the 30 to 60 seconds, as long as you keep your knees elevated off the floor as you change positions.
Push-ups
You can perform these from a straight-arm plank position or with your knees on the floor. Engage your core, then slowly bend your elbows out to the sides to lower your body toward the floor. Try to keep your body in a straight line, without allowing your hips to rise up or dip down. From the bottom of the push-up, drive your hands into the floor and press back up to your straight-arm plank position.
You can make this exercise easier by doing it standing up, facing a wall with your hands on the wall at shoulder height. To make this movement more challenging, place your hands on the floor and your toes on a chair or couch.
Prone Swimmers
Begin by lying on the floor with your forehead touching (you can place a small towel under it if needed) and your arms extended past your head, palms resting on the floor. Lift your arms just a few inches off the floor, and begin to slowly open them up to the sides. Once your hands are in line with your shoulders, flip your palms so they face up and continue moving your arms in a big circle toward your sides. Bend your elbows slightly and complete the circle by bringing your hands together above your lower back. Pause, then reverse the movement.

Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

Exclusive Survey: Planners Face Rising Costs and Uncertainty Amidst Trump Policy Shifts
Exclusive Survey: Planners Face Rising Costs and Uncertainty Amidst Trump Policy Shifts

Skift

time38 minutes ago

  • Skift

Exclusive Survey: Planners Face Rising Costs and Uncertainty Amidst Trump Policy Shifts

New research by Skift Meetings shows that planners are grappling with the effects of Trump Administration policies on their events — with 9 out of 10 expressing concern about rising costs due to tariffs. Skift Meetings' exclusive survey of 103 meeting professionals* paints a picture of a confusing and challenging landscape for meeting planners as they adjust to new Trump Administration policies. While for some it's business as usual, others are experiencing rising costs from tariffs, cancellations in industries affected by government cuts, fewer international attendees willing to travel to the U.S., and concern about the impact of immigration policies on hotel staffing. Almost a third of respondents (29%) have already changed the location of this year's meetings or incentive trips due to geopolitical conditions. When asked if they are considering changing locations for future events, 39% said yes, 21% were unsure, and 37% said no. Tariff Impacts Rising costs are plaguing the vast majority of planners: When asked about the main concerns impacting their jobs right now, 90% said potential cost increases and 66% said potential recession. A full 82% said they expect meeting costs to increase in 2025–2026 because of the tariffs. Respondents also reported cost increases on promotional products and incentive gifts, combined with an increase in the length of time it takes to receive goods. Certain Industries Hit Hard Government meetings, academic and scientific meetings, and those with international attendees have been hardest hit. Said one anonymous planner: 'The government meetings industry has disappeared.' Kyle Jordan, director of meetings at INFORMS, the Institute for Operations Research and the Management Sciences, said that while he anticipates 10-15% lower attendance this year because 35% of his attendees come from outside of the U.S., 'As an academic-focused organization, we anticipate seeing a bigger hit to our domestic attendance in 2026 as universities shore up funding for potential long-term court battles.' International Attendees Staying Home International attendees now face a combination of visa challenges and concerns about border access and safety. 'Our international members have informed us that traveling to the U.S. for a conference is currently not in the cards,' said an anonymous planner. 'Many of our members have lost funding, and are having to cut back conference attendance. Overall, our registration pace is much slower than it has been the last three years.' Mark Phillips, chief operating officer at LamontCo, said he has seen international attendance at U.S. meetings drop by 30% or more, 'especially those where the air tickets have not yet been purchased.' As cross-border tensions have increased, plans for inbound meetings from Canada are getting nixed. Of those respondents with Canadian clients or divisions in Canada who were planning to meet in the U.S. this year, 18% have already changed their plans and 15% were considering doing so. Hotel Staffing Concerns Another concern among planners is the potential effect of immigration policies on hotel staffing, including kitchen help, housekeeping, and banquet servers. More than two-thirds of respondents (72%) said they expect hotel staffing to be impacted in 2025–2026, while 15% were unsure and 13% did not foresee any impact. State of Confusion A number of respondents, including LamontCo's Phillips, said they expected more regional meetings as a result of the falloff in international attendance. Other impacts mentioned by respondents included scaling back on using 5-star properties; looking for much lower rates than in the past; longer lead times for sourcing and contracting; challenges for students and attendees of color getting needed support to attend certain meetings; and tradeshow exhibitor cancellations. Even for those planners who said they are not feeling any impact from Trump Administration policies, Tim Barrett, senior director, global meetings at Destination South, summed up the current state of confusion being felt by many respondents: 'It's chaotic, especially the whiplash of one day to the next and the differing totals and/or start dates.' TOP 7 PLANNER CONCERNS (ranked by percentage of respondents) Potential cost increases (90%) Potential recession (66%) Entry challenges for incoming international attendees (57%) Job security (45%) Challenges with bringing U.S. groups internationally (44%) Challenges for LGBTQ+ attendees (28%) Pregnant attendees requiring emergency care (15%) *Methodology: Skift Meetings' email survey of meeting planners was conducted between May 9 and June 9, 2025, resulting in 103 usable responses.

Boeing Orders Surge in May as Aircraft Become Key Trade Lever
Boeing Orders Surge in May as Aircraft Become Key Trade Lever

Bloomberg

time39 minutes ago

  • Bloomberg

Boeing Orders Surge in May as Aircraft Become Key Trade Lever

Boeing Co. scored the highest monthly order intake in more than a year, including a huge haul during President Donald Trump's trip to the Middle East, giving the US planemaker a commercial boost as it heads into the crucial Paris Air Show next week. The 303-aircraft win was Boeing's largest since December 2023, according to data on its website on Tuesday. The planemaker also delivered 45 aircraft during the month, including 32 jets from its narrowbody 737 family.

Passengers share 'weirdest' things seen on planes, plus Walmart customer calls cops on himself
Passengers share 'weirdest' things seen on planes, plus Walmart customer calls cops on himself

Fox News

time39 minutes ago

  • Fox News

Passengers share 'weirdest' things seen on planes, plus Walmart customer calls cops on himself

PLANE CRAZY: Travel experts discuss airplane etiquette as Reddit users share strangest flight experiences. FAITH JOURNEY: A rare 14th-century Bible is on exhibit, a year after a family bought it for a seven-figure sum. 'WHOLE CIRCUS': A customer called police on Walmart after mistakenly charging himself for 999 avocados at the self-checkout. ROLL OUT – From quick getaways to extended adventures, find the perfect travel companion with this selection of 10 versatile and durable travel bags. Continue reading… CALLING ALL CROSSWORD PUZZLE LOVERS! – Play our Fox News daily crossword puzzle for free here! And not just one — check out the multiple offerings. See the puzzles... Fox News FirstFox News Opinion

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into the world of global news and events? Download our app today from your preferred app store and start exploring.
app-storeplay-store