Printable No Equipment Workouts for Vacation

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no-equip-e1387218194957If you’re looking for some workouts that you can take with you on your holiday travels without having to worry about also needing workout equipment, or even an internet connection, then look no further. There are two sets of workouts below. One set if you will be bringing your Gymboss interval timer with you on vacation, and one set formatted so you don’t need your timer. Each set of workouts has a workout targeting your arms, legs, and core. Print out these workouts and stick them in your wallet so there are no excuses while your on vacation.

No Equipment HIIT Leg Workout

25 Seconds work 5 seconds rest 24 rounds

  1. High knees
  2. Squats
  3. High knees
  4. Jump lunges
  5. High knees
  6. Tuck jumps
  7. High knees
  8. Wall sit

No Equipment HIIT Arm Workout

25 Seconds work 5 seconds rest 24 rounds

  1. High knees
  2. Push ups
  3. High knees
  4. Triceps Dips
  5. High knees
  6. Inch worms
  7. High knees
  8. V push ups

No Equipment HIIT Core Workout

25 Seconds work 5 seconds rest 24 rounds

  1. High knees
  2. Crunches
  3. High knees
  4. Plank
  5. High knees
  6. Knee tucks
  7. High knees
  8. Superman planks

No Equipment Leg Workout

3 Rounds

  • 75 High knees
  • 20 Squats
  • 75 High knees
  • 10 Jump lunges
  • 75 High knees
  • 5 Tuck jumps
  • 75 High knees
  • Wall sit count to 30

 No Equipment Arm Workout

3 Rounds

  • 75 High knees
  • 15 Push ups
  • 75 High knees
  • 20 Triceps Dips
  • 75 High knees
  • 5 Inch worms
  • 75 High knees
  • 15 V push ups

No Equipment Core Workout

3 Rounds

  • 75 High knees
  • 40 Crunches
  • 75 High knees
  • Plank count to 30
  • 75 High knees
  • 20 Knee tucks
  • 75 High knees
  • 12 Superman planks

Sample Workout Plan

Day 1 HIIT Legs
Day 2 HIIT Arms
Day 3 HIIT Core
Day 4 HIIT Legs
Day 5 HIIT Arms
Day 6 Rest
Day 7 Rest

 To really feel the burn, finish off each workout with 20 burpees

See this post on The Daily HIIT

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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