Whether you’re on the road or stuck at home, there’s really no excuse to slack off on your fitness routine. Here’s how to stay in shape, just eight minutes a day with this simple eight-minute full-body home workout!

From playing sports in school to trying various fitness classes on Classpass, my fitness routine has changed a lot over the years. Now that I travel for a living, it’s a struggle to exercise regularly — especially when on trips.

But if I’m really honest with myself, “no time” or “no gym” aren’t real excuses to skip my daily workout. Realistically, working out doesn’t have to take long, and at times it doesn’t even require leaving the house!

TTI Batch 9’s first GFT!

At The Travel Intern, we (attempt to) keep fit by working out together once every two weeks. These workout sessions are affectionately known as Get Fit Thursdays, or GFT for short. We usually do simple bodyweight exercises that don’t require any equipment, because they can be done anywhere and they’re also effective! Just the way we like it.

Here are some of our favourite GFT home workouts you can easily squeeze in anytime during your day!

8-Minute Full-Body Workout

We know you’ve got more important things to do so we’re keeping the workout short! You’d be surprised how much work can go into just eight minutes!

This article includes two workouts with different intensity levels: Level 1 (Beginner) and Level 2 (Advanced). If you want to challenge yourself, do both 😎 (It’s still only 16–20 minutes, tops.)

So here’s the deal:

– 10 exercises
– 35 seconds each
– 15 seconds rest between each exercise
Bonus: Rest for one full minute, then challenge yourself to a 2nd set 😉

Level 1 (Beginner) Workout

Level 1 (Beginner) Workout - Home Workouts

*Pro-tip: Use this home workout timer!

1) Jumping Jacks

Start with simple jumping jacks to get your body warm and heart rate up!

Targets: Glutes, quadriceps and hip flexors

2) Squats

Note:
– Keep feet shoulder-width (or slightly wider) apart, toes pointing slightly outwards
– Hips lowered until knees are at 90-degrees, knees should not cross the toes
– Chest up, shoulders back
– Ensure heels remain grounded at all times

Targets: Calves, hamstrings, glutes, quadriceps, back, obliques and abdominals

3) Cross-Body Mountain Climbers

Note:
– In push-up position, palms under the shoulders, hips aligned with shoulders
– Try to get your knees to touch opposite elbows

Targets: Shoulders, obliques, glutes, quads and hamstrings

4) In and Outs

Note:
– Hands by your sides, slightly behind your butt
– Lower the elbows and extend legs without touching the ground
– Keep the back straight when pulling the knees in

Targets: Upper and lower abdominals

5) High Knees

Note:
– Hover hands around hip height
– Jog on the spot, aiming for thighs to touch the palms

Targets: Quadriceps, calves and glutes

6) Bicycle Crunches

Note:
– Lower back flat on the ground, head and shoulders raised slightly
– Hands behind ears
– Pull left leg toward right elbow, keeping the right leg extended
– Switch and repeat with right leg

Targets: Abdominals and obliques

7) Spiderman Planks

Note:
– Start in a push-up position with elbows underneath shoulders, feet shoulder-width apart
– Shoulders, hips and heels should be in one straight line (be careful not to raise the hips!)
– Bend left leg towards outside of left elbow as if you’re scaling a wall
– Switch and repeat with right leg

Targets: Obliques, upper and lower abdominals

8) Reverse Lunges

Note:
– Start with feet shoulder-width apart
– Take a large step backwards with the left foot, lowering the hips such that the left knee is bent at 90-degrees
– Switch and repeat with the right foot

Targets: Hamstrings, glutes and quadriceps

9) Burpees (Without Push-Ups)

Note:
– Stand upright, feet shoulder-width apart
– Place hands on the floor just in front of your feet, dropping into a low squat position
– Kick feet back into push-up position
– Reverse, hopping back into the low squat position
– Jump upwards explosively, reaching towards the sky

Targets: Back, quadriceps, calves, obliques, hamstrings and glutes

10) Walking Push-Ups

Note:
– Stand upright, feet shoulder-width apart
– Walk hands forward into a push-up position
– Do a push-up by lowering your body close to the floor, then pushing yourself back up
– Walk hands back towards feet, returning to a standing position

Targets: Chest, shoulders, triceps and back

Level 2 (Advanced) Workout

Level 2 Advanced Workout - Home Workouts

If Level 1 is too easy, this routine will get your heart rate up higher!

– Same 10 exercises (with variations)
– 40 seconds each
– 10 seconds rest between each exercise

*Pro-tip: Use this home workout timer

1) Jumping Jacks

Start with simple jumping jacks to get your heart rate up!

Targets: Glutes, quadriceps and hip flexors

2) Squat Jumps

Note:
– Start in a squat position with feet wide apart, keeping your back straight
– Jump and alternate between bringing feet together and landing softly with your thighs parallel to the ground

Targets: Abdominals, glutes, hamstrings and lower back

3) Cross-body Mountain Climbers

Note:
– Get in push-up position, palms under the shoulders, hips aligned with the shoulders
– Alternate knees touch opposite elbows

Targets: Shoulders, obliques, glutes, quadriceps and hamstrings

See also: Full body workout for the rock climbing enthusiasts.

4) In and Outs

Note:
– Hands on the side slightly behind your butt
– Lower the elbows, extending the legs without touching the ground
– Try to keep the back straight when pulling knees in

Targets: Upper and lower abdominals

5) Up and Down Planks

Note:
– Start in a push-up position with palms flat on the ground, underneath the shoulders
– Bend the left elbow such that it rests on the floor
– Repeat with the right elbow, getting into plank position
– Return to push-up position, one arm at a time

Targets: Abdominals, lower back, triceps, glutes and quadriceps

6) Side to Side Planks

Tahan that shoulder burn!

Note:
– Start in a plank position, forearms on the ground
– Alternate hips reach for the ground like you’re drawing a rainbow
– Keep hips in line with the shoulders

Target: Abdominals and obliques

7) Spiderman Planks

Note:
– Start in a push-up position with elbows underneath shoulders, feet shoulder-width apart
– Keep hips level
– Bend left leg towards outside of left elbow as if you’re scaling a wall
– Switch and repeat with the right leg

Targets: Obliques, upper and lower abdominals

8) Lunge to High Knee

Note:
– Start in a standing position, feet shoulder-width apart
– Take a large step backwards with left foot, lowering hips such that the left knee is bent 90-degrees
– Stand back up, lifting left knee up to the right elbow
– Switch and repeat with your right foot

Targets: Quadriceps, glutes, calves, hip flexors and hamstrings

9) Burpees With Push-Ups

Note:
– Palms reach for the ground, hop back into push up position, arms 90 degrees
– Hop back to the front of the mat and jump reaching arms up in a star jump
– If you can’t do a full a pull push up, drop chest to ground completely before pushing off to standing

Targets: Back, quadriceps, calves, obliques, hamstrings and glutes

10) Shoulder Tap Push-Ups

Note:
– Start in a push-up position
– Use your hands to tap the opposite shoulder
– Do a push-up

Targets: Triceps, chest, shoulders, obliques and upper abdominals

Tips for Getting Regular Exercise

1) Schedule a workout time

Decide a dedicated time to workout the day before! I’m not usually a morning person but I prefer getting my workouts done right after I wake up. Trust me, it feels great to start the day with one accomplishment under your belt.

2) Remove obstacles

Give yourself less room for excuses! If you feel like you don’t have enough time, make time by waking up 15 minutes earlier. The night before, lay out your workout clothes before you go to bed. That way, all you have to do once you wake is wash up, get changed and you’re good to go!

3) Get your friends or family to join you

Not only do group workouts spur you to finish your routine, but they’re also a lot more fun.

Read also: The Travel Intern’s Guide to Working from Home

What are some of your favourite travel or home workouts? Let us know in the comments!


For more travel inspiration, follow us on InstagramYouTubeFacebook, and Telegram.

LEAVE A REPLY

Please enter your comment!
Please enter your name here