Fitness

Working out on the go when you don't have access or time to get to a gym or fitness studio can be tough! You don't have to let your fitness suffer though: if you want to add a dedicated workout to all the exercise you'll get while sightseeing, try creating your own bodyweight-based program, loosely based on the model by trainer Kayla Itsines and various other HIIT style workouts.

You can to create your own program from a combination of steady-state exercise and Tabata exercise bursts. Adjust the times to your own fitness level: a "typical" workout will consist of 2-3 7 minute sets featuring 4 exercises each, and 1-2 4 minute Tabata sets featuring 2 exercises each. For the each steady-state set, select 4 exercises from the lists below to do 12-15 reps of for the entire 7 minutes. For the Tabata sets, you will spend 20 seconds doing exercise #1, followed by 10 seconds of rest, then 20 seconds doing exercise #2, followed by 10 seconds of rest, and repeat for 4 minutes total.

Sample Workout

Set 1 (7 minutes):

  • Air squats
  • Push-ups
  • Side lunges
  • Bicycle crunches

Set 2 (7 minutes):

  • Plank jacks
  • Backwards lunges
  • Crunches
  • Russian twists

Set 3 (7 minutes):

  • Sumo squats
  • V-up situps
  • Calf raises
  • Tricep dips

Tabata (4 minutes):

  • Right side plank (static hold or pulse)
  • Left side plank (static hold or pulse)

Legs

Air squats

Sumo squats

Calf raises

Back lunges

Forward lunges

Side lunges

Walking lunges

Step-ups

Knee-ups

Side leg raises

Bridges

Donkey kicks

Fire hydrants

Jump squats

Jump lunges

Arms/ Back

Push-ups

Tricep push-ups

Bicep push-ups

Tricep dips

Plank shoulder taps

Plank up-downs

Superman

Bow-pose

Swimmers

Airplanes

Burpees (really a full body move!)

Abs

Bicycle crunches

Russian twists

Crunches

Leg lifts

Hip raises

V-up sit-ups (single and double leg)

Planks

Side planks

Mountain climbers

Rollover sit-ups

Penguin crunches

Oblique crunches