You can still get in a workout while over the road without any equipment, or with minimal equipment, by building your own circuit. By combining bodyweight-based strength and stability exercises with cardio, you can get in a complete workout.
According to the American Heart Association, to build your circuit workout you should alternate cardio and strength exercises in bursts of 3o seconds and three minutes, repeating the circuit two to three times.
Build your circuit by choosing three to four exercises from each of the following lists:
- Cardio Exercises: Jumping jacks, jumping rope, jogging or marching in place, stair-climbing or step-ups, high knees, mountain climbers, star jumps, burpees
- Strengthening and Stability Exercises: Plank and side plank, push-ups, sit-ups or crunches, hip lift or bridge position, tricep dips on a chair, lunges, squats or chair position, wall sits
(Image Courtesy of American Heart Association)
