I figured a post that included 10 of my favorite bodyweight-only workouts would make it easy to find a quick and sweaty workout to do the next time you are looking for a workout to complete in your living room or a travel-friendly workout you can do anywhere!
The workouts below include a variety of bodyweight-only workouts with everything from cardio and tabata workouts to strength and core workouts. Hopefully a workout or two will pop out at you for a future sweat session!
At Home and Travel Workouts
To complete this bodyweight tabata workout, you’ll complete one exercise at full intensity for 20 seconds, followed by a 10 second rest. Once you’ve made your way through eight rounds, you’ll move onto the next exercise. You’ll only spend a total of four minutes on each exercise (counting the breaks) but during those four minutes, you’ll be pushing yourself out of your comfort zone and challenging yourself to keep the intensity UP!
This is probably my favorite travel workout I’ve ever shared! It’s one I always keep in my back pocket whenever I’m traveling because I genuinely enjoy it so much! There are actually multiple ways you can work through this workout, the first being the most obvious where you move from one exercise to the next, on down the line. I actually prefer to perform the exercises in a superset of two before moving onto the next set of two. For some reason this makes me feel like I’m chipping away at the workout and can check one exercise off my list!
The workout will work your whole body by targeting your upper body, lower body and core but also includes bursts of cardio to keep your heart rate up and make ya sweat! Looking for a way to increase the intensity? Add 45 seconds of mountain climbers or burpees in between each round!
To do this workout you’ll work up from 10 reps all the way to 100 reps of an assortment of exercises that will alternate upper body, lower body, cardio and core exercises (in that order).
To complete this workout, you’ll begin by doing 21 repetitions of each exercise. Once you’ve made it through 21 reps of each exercise, you’ll begin at the top and work your way through the circuit again, this time completing 15 total reps of each exercise. Your final round will have you completing 9 reps of each exercise for one final push.
This workout is a great option for a quiet workout you can complete in a hotel room or an apartment if you happen to live above another tenant and don’t want to disturb anyone but still want to sneak in a good workout! If you’re not worried about noise and want to sneak in a little cardio, consider adding 30 seconds of jump rope, high knees or jumping jacks in between each exercise for an added boost!
This workout incorporates three blocks that you will rotate through four times. The first round is the longest and the duration of each subsequent round decreases a bit. Hopefully this serves as motivation to stick with it, knowing you’ll knock out the hardest part of the workout first!
A fast ab workout you can complete at the end of the day without the use of any equipment. I also love to complete this workout after a short run for some core work!
To complete the workout, you’ll make your way through five blocks, each with a different theme!
A fast-paced workout that will target your core and spike your heart rate thanks to a handful of plyometric exercises.
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I’m so excited to try this quiet workout. Works well for a living in a townhouse with thin walls!
Yay! I pretty much exclusively do at home workouts these days, so love these types of posts! Thanks for all of the great workout ideas!
I love these posts! HAlf my workouts are done at home while my son sleeps.
So glad you find them useful! Thanks, Annie!
Such great ones! I actually just did the nap time one last week and at 32 weeks pregnant, wowza I was dying haha . Thanks for sharing!!
Aw that’s awesome!!! And congratulations on your pregnancy! <3
Love your workouts. I’d love to know how you get motivated or in the mindset to workout when you’re at home. There’s always things to do or if you’re traveling, people wanting to do other things. Any tips?!
These all look great! I love lifting weights, but when I’m traveling, it’s nice to have a go-to that doesn’t require a gym or any equipment!
Me too! Strength training is my favorite but when it’s not possible, it’s good to have other options, too!!
I love all of your workouts. And when traveling I always feel the need to get moving. When I stay with my parents that hardest thing is finding space. Unless I can go outside, there’s nowhere really in the house to workout, but I can make it a lot of these!
I absolutely adore your workouts, Julie! I agree with you too, the 10-1 workout is one of my top favorites workout of all time! I actually may do that today! Hope you are having a fantastic Tuesday.
I am so glad you like that work out, too!!
These are great! Love how you make the graphics! I am a HUGE fan of tabata. So quick and effective!
great tips will come in handy for travel !
I so needed this today! I’ve been in such a rut with home workouts. My husband has been away and I can’t get out everyday to run with the kiddos around so this is super helpful – thank you!
This could not have better timing – I was planning on going to a class this morning, but we got a snowstorm overnight and I’m snowed in! Looks like I have plenty of at home workout options now! Thanks!
Thank you for these!! Always looking for a workout to do while traveling and there is no access to a gym!
Such a great post, especially for staying home mom!!! Love your very helpful tips!!! Thank you for sharing:)
So glad you liked it! Thank you for your kind feedback, Jessi!! <3
Awesome! I aim to try some of these once I finish my half marathon this Sunday! It’s time to switch things up.
Thanks for sharing these – I may do one today after work!
I’m looking to add some HIIT training to my current workout plan and the Cardio HIIT workout looks killer! I love crazy jacks – for whatever reason I think they’re hilarious and have a great time doing them. Thanks for sharing!
getting to the gym during rush hour after work has been sounding less and less appealing these days, but i still want to get my workout in! these routines are perfect for doing at my apartment – thank you for sharing!
It’s always hard for me to workout at home but I am definitely getting better at it! Love this one:)
We travel quite a bit as a family so I’m always looking for bodyweight workouts that I can do when we’re away. I’ll definitely be saving this post!
Love these! Especially with the summer coming up. I love to workout outside =)
Perfect! Something tells me I’ll be coming back to these in a few months while baby is napping!
These look great! I have two trips coming up so looking to add in some hotel workouts plus running! Will be saving these for sure!
Julie! I absolutely love your workouts! I recently had to pause my gym membership, and your workouts keep me going strong with my baby at home. Thank you for being so helpful!
Christen, I appreciate this comment SO much!! Thank you for taking the time to let me know. And way to get those workouts in with a little one at home! I know that’s not easy!!! <3 <3
Love these workouts! These would be great for busy weeks or traveling! Thanks for sharing!
Hi Julie!
I saw your post here and think it’s a great resource for busy people who want to get fit! I therefore would like to invite you to check out our new on-demand streaming workout program.
We have all sorts of studio workouts available to do at home, and everyone can join us for free at the Physique57 site.
I hope you will come by soon. I know I will be back to see your new posts!
Stay Fit!
Tish, Physique57
This post is definitely landing on my bookmarks. Traveling should not be an excuse to skip the workouts. Never skipping leg day ever again!
Julie thanks for these. We went to a seminar in Florida recently and I was able to do these in the hotel. I am always looking for stuff to do in down time that is productive.