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

Frustrated East Boston commuters wait in long lines for ferry during Blue Line closure
Frustrated East Boston commuters wait in long lines for ferry during Blue Line closure

CBS News

timean hour ago

  • CBS News

Frustrated East Boston commuters wait in long lines for ferry during Blue Line closure

The MBTA Blue Line trains from Bowdoin to Orient Heights are shut down for maintenance work through June 15. During that time, the trains are being replaced by buses that have begun to clog up traffic. In response, hundreds of commuters have turned to the ferry from East Boston. It is free during construction, but the wait times to get on have people upset. "They knew this was coming, and they fumbled the bag," says Jacob Evanter. "If I was Jesus, I could have walked across the harbor and been at work 10 minutes ago." On Tuesday, people took to social media to voice their displeasure and experiences. One person said their husband missed their daughter's graduation. Another person said there were already 100 people in line by the time they showed up at 830 a.m. Commuters say ferries that were at capacity were forced to leave people at the back of the line behind. "[I have been waiting] about 15 minutes, but I think people have been waiting much longer too," said Bridgette Muckian. MBTA adds more ferry trips In response to the heavy demand, the MBTA added 12 more trips during weekdays, and 23 on the weekends. The morning pickup time has been extended, and as of June 11, the evening schedule has been extended by an hour. The MBTA also added an extra 550-person vessel during rush hour. It made three trips Wednesday morning which helped to accommodate the huge influx. The MBTA said the Eastie to Long Wharf ferry had 1,585 passengers from 6 a.m. to 9 a.m. on Wednesday. They only had 50 passengers between 7 a.m. and 9 a.m. a week prior.

Pizza, chocolate and donuts among the foods you can bring on flights, says the TSA
Pizza, chocolate and donuts among the foods you can bring on flights, says the TSA

Fox News

timean hour ago

  • Fox News

Pizza, chocolate and donuts among the foods you can bring on flights, says the TSA

The Transportation Security Administration (TSA) has issued a reminder to flyers about the foods they can and cannot bring on board planes. TSA posted a "breakfast travel tip" on Monday on its X account, noting, "We don't suggest leaving this delicious pastry behind." The post featured a photo of "The Simpsons" character Homer eating a donut pasted into the corner of a security checkline. "Donuts are g2g[good to go] in carry-on or checked bags, no matter what toppings you choose," the post said. "How many you decide to bring is up to you." TSA then added a link sharing guidance for traveling with certain food items. Sixty different food items are listed in terms of the items travelers may pack in their carry-on bag or checked luggage, with some restrictions on particular items. Travelers may pack pies, cake, pizza, solid cheese and chocolate, cooked meat, cookies, crackers, candies and cereal. "Solid food items (not liquids or gels) can be transported in either your carry-on or checked bags," reads the TSA website. TSA advises that travelers should separate such items "that can clutter bags and obstruct clear images on the X-ray machine." Even live lobsters can be packed — as long as they're in a clear, plastic and spill-proof container. "A TSA officer will visually inspect your lobster at the checkpoint," reads the restriction. "We recommend that you contact your airline to determine your airline's policy on traveling with your lobster before arriving at the airport." Tamales are allowed with no restrictions listed. Coffee, creamy cheese, canned foods, gravy, ice cream and hummus are allowed to be carried on if the items weigh less than 3.4 ounces. While fresh fruits and vegetables are allowed, there are special instructions related to them. "Passengers flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands to the U.S. mainland cannot take most fresh fruits and vegetables due to the risk of spreading invasive plant pests," the TSA says.

NJ Gov Phil Murphy preparing for World Cup 1 year out: 'Most-watched event in human history'
NJ Gov Phil Murphy preparing for World Cup 1 year out: 'Most-watched event in human history'

Fox News

timean hour ago

  • Fox News

NJ Gov Phil Murphy preparing for World Cup 1 year out: 'Most-watched event in human history'

JERSEY CITY, NJ – Wednesday marks exactly one year until the 2026 FIFA World Cup kicks off in North America, and the party got started in the state where the final will be played. It's the first time since 1994 that the continent is playing host to the most popular sporting event in the world, and Phil Murphy's New Jersey will be the site of the final. MetLife Stadium in East Rutherford will host eight matches total, including five in the group stage and games in both the rounds of 32 and 16. In speaking to the media on Wednesday at Liberty State Park in Jersey City, the location of the official 2026 World Cup fan festival, Murphy predicted that the final at the home of the New York Giants and Jets will be "the most-watched event in human history." And for those in attendance, "the MetLife experience will be outstanding," said Murphy. "It will be secure and safe, easy to get in and out, great experience for the fans once they're in the stadium," Murphy continued. "This is what it's all about. A bunch of preparation, and now being able to show our vision and get the reaction we got, which was excitement, energy, interest. This is what it's all about," added Alex Lasry, CEO of the NYNJ Host Committee. "It's real. We're a year out, and to see the reaction from everyone of how much excitement there is for the World Cup makes us that much more excited." Liberty State Park is the home to tremendous views of the New York City skyline and the Statue of Liberty while filled with greenery, making it the perfect spot for fans to gather. So, while Murphy will undoubtedly be at all eight World Cup games played at MetLife, there is a further responsibility to make sure that fans are entertained for the other 96 contests played in the other 15 host stadiums. "The fan fest, it's going to be beyond words. Twenty-two screens, capacity of 45,000. When we're not at MetLife, we'll be here watching. Those experiences are extraordinary. This will be no exception," Murphy added. "When you look at the ability for people to get here from New York and New Jersey, the iconic skyline and views from this, and then, when you're just thinking of where to put on the party, there's nowhere better," Lasry said. "It's a unique place to put on the most iconic fan fest that we're looking at. To be able to do that in New Jersey with the view of New York, it kind of brings together the partnership." The 2026 FIFA World Cup takes place in North America next year and will be featured on FOX Sports. Follow Fox News Digital's sports coverage on X, and subscribe to the Fox News Sports Huddle newsletter.

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