The easiest way to get fit (and stay that way!) is to use the one piece of equipment that will be with you no matter where you travel: you. With just the resistance of your own body weight, it’s possible to improve your strength, balance, agility, stamina, and more.
The hotel doesn’t have a gym? No worries! Forgot to pack your sneakers? No problem! Accidentally booked a beach vacation during monsoon season? NBD! These 9 moves are excuse-proof, because wherever you go, there you are—literally! Now, get off your tuchus and give ‘em a try.
- Calf Raises So easy—you can do them standing in line at the breakfast buffet! How to: Simply lift your heels off the floor and rise up onto the balls of your feet, keeping your knees straight. For a bigger challenge, do these while standing on the edge of a step. Target zone: Legs
- Crunches Yes, it’s possible to get 6-pack abs without doing them, but crunches are still great for strengthening your core. How to: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, engage your core, and lift your shoulders and upper back off the ground. Target zone: Core
- Lunges Great for strengthening your quads, lunges also get your hips in on the action. How to: Stand with your feet hip-width apart, and hands on hips. Step your right foot forward, and then lower your body until your left knee is bent and nearly touching the floor. (Your right knee should be at a 90-degree angle.) Be sure to keep your upper body straight, with your shoulders back and relaxed. Return to standing, and then repeat starting with your left foot forward. For a bigger challenge, try doing a reverse lunge by stepping backwards instead of forward. Target zone: Legs
- Mountain Climbers Do these quick and you can cross cardio off your to-do list. How to: Starting on your hands and knees, engage your core, and hop your right foot forward underneath your chest, and your left foot straight back. Engage your core again and hop to switch your feet—left foot under your chest, right foot back. Repeat. Target zone: Full Body
- Planks The planking photo fad is over, but this is one move that will never go out of style. How to: Starting on the floor, either on your forearms or with your palms on the ground, get into push-up position. With your legs extended, engage your core and rise up onto your toes, keeping your back straight. Hold for up to a minute—or see how long you can last to amp up the challenge! Target zone: Full Body
- Push-Ups You’ve probably been doing this one since kindergarten, but it’s a classic worth mentioning. How to: Get on the floor, with your hands about shoulder-width apart and feet flexed. Gently lower your body towards the ground, keeping your elbows tucked close to your torso, and then push back up. Target zones: Arms, Chest, and Back
- Squats A better backside isn’t the only benefit here. Squats can also improve your balance and posture. How to: Stand with your feet parallel, a little more than hip-width apart. Slowly bend your hips and knees, sending your bottom towards the floor, like you’re going to sit in a chair. Without lifting your heels up, keep bending until your thighs are parallel with the ground. Press through your heels to stand back up again. Target zone: Legs
- Superman Lifts Try this move when you’re on vacation and you can tell this silly joke with a straight face: “I just flew back from Hawaii, and boy are my arms tired!” How to: Lie on your stomach with your arms and legs extended. Without moving your torso, lift your arms and legs off the floor, keeping your torso still. Hold for up to a minute; repeat. Target zone: Chest and Back
- Trunk Twists The slower the twist, the deeper the burn with these babies. How to: Sit on the floor with your knees bent and heels on the ground, holding your arms straight out in front of your chest, palms together. Brace your core and lean back to a 45-degree angle. Keeping arms lifted, slowly twist to the right as far as you can. Pause briefly and return to center. Then, without raising or lowering your torso, slowly rotate to the left. Return to center again. Target zone: Core
Text reviewed by Lacey Stone, certified fitness professional and Fitbit Ambassador.
What’s your favorite bodyweight exercise? Tell us in the comments!
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.