No gym, no worries: Four workouts you can do anywhere

You don’t need a gym to get in a great workout.

Whether you’re travelling, after a challenge or simply in need of a routine shakeup, here are four workouts that you can do anywhere - no equipment required.

Fartlek Running

One of my favourite types of training when I’m travelling or don’t have access to a gym is called ‘Fartlek’ training. Fartlek means ‘speed play’ in Swedish and involves randomly mixing up the intensity during your runs to ensure you get out of your comfort zone and are often going again before fully recovering between efforts.

There are a number of apps available that will do the hard work for you and create random work and rest periods for you, so all you have to do is run.

Stairs

Stairs are all you need to get a complete cardio workout that gets your heart pumping and engages multiple leg muscles at the same time.

Mix it up by taking the stairs one step at a time, then two steps at a time and perhaps even three (step height and safety permitting). I like to warm up with a slow jog and stretch for a couple of minutes before sprinting up quickly but safely. Jog or walk down for recovery before going again.

Body weight workout

Some of the best fat-burning functional exercises can be done using your own body weight. Burpees, squat jumps, push-ups, lunges - the list goes on!

Movements that use multiple, larger muscle groups are the most effective, and keeping the rest between sets to a minimum ensures you continuously spike your heart rate for a maximum calorie burn.

Try this workout and prepare to sweat - complete each exercise below for 40 seconds, with a 20-second break in between each. Repeat four times for a killer 28-minute workout.

  • Squat jumps
  • Push-ups
  • Alternating Lunges
  • Burpees
  • Sit-ups
  • Mountain Climbers
  • Plank

Mat-based workout

For a lower-impact workout that works your whole body, you can’t go past a Pilates-style mat-based workout. Compound movements that rely on multiple muscle groups help you to work more than one area at once whilst isolation exercises are great for toning up target areas.

To find out more, visit www.28bysamwood.com

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