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)


Air squats

Sumo squats

Calf raises

Back lunges

Forward lunges

Side lunges

Walking lunges



Side leg raises


Donkey kicks

Fire hydrants

Jump squats

Jump lunges

Arms/ Back


Tricep push-ups

Bicep push-ups

Tricep dips

Plank shoulder taps

Plank up-downs





Burpees (really a full body move!)


Bicycle crunches

Russian twists


Leg lifts

Hip raises

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


Side planks

Mountain climbers

Rollover sit-ups

Penguin crunches

Oblique crunches