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
*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
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!
Thank you so much for posting this, this really helped me a lot in keeping myself fit & healthy . This helps me in burning my full body fat & which is also without going outside.
This made my day! Glad you found it useful