Summer officially starts June 20 for those of us in the Northern Hemisphere, and as the school year wraps up and the clouds clear, many are packing their bags for summer travel. While summertime often means a break from routine, it doesn’t have to mean a break from fitness. Don’t forget to toss your jump rope in your suitcase, and pick your favorites from these no-equipment or limited-equipment workouts. You can knock these out on the beach, in your hotel room, or out in the open where you can get some fresh air and use your fitness to inspire fellow vacationers during your trip!
Travel-Friendly Workouts
As many rounds and reps as possible in 10 minutes of:
10 air squats
10 up-downs
10 push-ups
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For time:
60 sit-ups
50 lunges
40 push-ups
30 single-leg squats or unweighted good mornings
20 burpees
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3 rounds for time:
20 burpee object jump-overs
400-meter run
*Jump over a bench, a log, or any other object available.
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As many rounds and reps as possible in 20 minutes:
400-meter run
20 plank up-downs
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4 rounds for reps:
1-minute max step-ups
1-minute max jumping air squats
*Rest 1 minute between rounds.
*Step up to a bench, a tree stump, or any other object available.
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As many rounds and reps as possible in 10 minutes of:
60 burpees
30 lunges
15 inchworm+push-ups
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5 rounds, each for time, of:
Run 800 meters
*Rest 3 minutes between rounds.
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Every minute on the minute for 20 minutes:
Minute 1: 12 jumping squats
Minute 2: 12 burpees
Minute 3: 12 handstand push-ups or pike push-ups
Minute 4: 12 hollow rocks
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4 rounds for time:
1,000-meter run
100 double-unders
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As many rounds and reps as possible in 15 minutes of:
50 mountain climbers
40 deadlifts
30 V-ups
*Use dumbbells, a rock, or any other object available for the deadlifts.
Want to program your own travel workout? Mix and match movements from our list here to create just what you’re looking for.
Stay on Track With Your Nutrition
The healthy nutrition habits you’ve been honing through the first half of the year don’t have to take a hit during summer travel either. Check out this video where Nicole Christensen (CF-L4) shares tips and tricks for eating healthy while traveling. Christensen shares how you can approach planning your meals on the road and how to set yourself up for success with scheduled trips to the grocery store.
Drop in to a Local Gym
We know you’ll miss your local affiliate while you’re on the go, so if you’ve got time during your travels, drop into a new community for a workout! With more than 12,000 affiliates around the world, there’s likely one close to your destination that would love to welcome you. Be sure to check out our drop-in etiquette to make for a smooth and enjoyable experience. Here’s to a fit and healthy summer!
Comments on Travel Workouts: Stay Fit This Summer
First thing always check map.crossfit.com and see if an affiliate is near you. Review their website for the time that's right for you, reserve if possible and arrive at least 15 minutes early to fill out waivers and to introduce yourself. In the case that a box isn't available or convenient there's usually a YMCA, 24 hour fitness, or some other globo facility near you that you can do your WOD at with some modification (see globo wod). Just be aware of their policies and use proper etiquette there. Furthermore, many hotels have some equipment in a workout room; a treadmill, sometimes some dumbbells, and if you're lucky a place to do pullups. If the weather's nice you can consider doing your workout in a park, they may have something to do pullups and jumps onto, increasing the available exercises. Finally there are many workouts that can be done without equipment. Use the list above as well as other online resourses to help you (Google "CrossFit hotel WODs" and "CrossFit bodyweight WODs" for more comprehensive lists).
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Travel Workouts: Stay Fit This Summer
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