Do you travel a lot for work? Maybe you just like to be cozy at home. Either way, life is busy and we have a lot of responsibilities, and it’s all too easy to get off track with your fitness and nutrition. That’s no reason to fall off the wagon, though. Believe it or not, you can maintain your fitness level and stay active without ever stepping inside a gym. Keep in shape with these WODs you can do anywhere — no equipment needed!

WOD 1

17-Minute AMRAP

  • 18 swimmers
  • 28 jumping lunges
  • 38 sit-ups

Don’t underestimate these jumping lunges. Sure, there’s no added weight; but you’ll find that the weight of your own body will more than suffice.

WOD 2

15-Minute EMOM

  • 1st min: 8 burpees
  • 2nd min: 12 v-ups
  • 3rd min: 16 push-ups

You probably rolled your eyes at this one, but we love burpees! It’s a total body workout, half of which is literally falling down. It doesn’t get much simpler than that.

burpees

WOD 3

5 RFT (Rounds for Time)

  • 20 squats
  • 20 plank press-outs
  • 20 Supermans
  • 20 side plank roll-overs

Your core will be on fire with this one; and we’ve said it before: a strong core is everything.

WOD 4: Baseline (Modified)

For Time:

  • 40 air squats
  • 30 sit-ups
  • 20 push-ups
  • 10 pull-ups (if you do not have a pull-up bar, substitute with Supermans or 1-min plank)

“Go, go, go” is the direction here. See how fast you can get through this. Better yet, grab a partner and race them! Loser buys dinner.

running

WOD 5

30-21-15-9

  • Squat jumps
  • Plank extensions
  • Walking lunges

Get comfortable — you’re going to be here awhile. This WOD takes a bit longer to get through, but it’s so worth the head-to-toe workout you’ll get (along with the feeling of accomplishment).

WOD 6

20-minute E2MOM (Every 2 Minutes on the Minute)

  • Inchworm walkout
  • 3 push-ups
  • 3 plank press-outs
  • Inchworm walk-up

This might be the simplest travel WOD of all, because your feet hardly move. Minimal space is needed — but you’ll still feel it in your muscles.

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