Busy work schedules, family responsibilities, and travel can make getting to the gym a real challenge, but you can’t put your health on the back burner. It helps to have workouts you can do any time, anywhere, with zero equipment. We’ve got a good one from Games champion Rich Froning, who recently tackled this WOD while on the road.

40-30-20-10

• Burpees
• Alternate leg V-ups
• Step-ups

View this post on Instagram

8 cities in 9 days makes it tough to get enough fitness in so I’ve been doing some of the M|30 (@m30programming) workouts in the hotel rooms if I don’t get to train in the gym or as an extra workout if I don’t get enough time in the gym. All of the workouts are done with no equipment. This one was… Warm Up 3 rounds 10 inchworm 20 alt v-up 15 Single leg hip raise each side Workout 40-30-20-10 Burpee Alt leg V-up Step Ups Give it a shot next time you travel @thecrossfitmayhem @mayhemathlete @tasiapercevecz #mayhem30 #mayhemathlete

A post shared by richfroning (@richfroning) on Sep 5, 2018 at 2:03pm PDT

This workout requires no equipment and no extra weight, but don’t think that means it’s easy. Should you not have anything to use for step-ups, try swapping them out for alternating stationary lunges. You can do this WOD anywhere — your hotel room, your living room, even your office! Make time for fitness, and your body will thank you.

Find the perfect music for your sweat sesh — check out TWL’s Spotify playlists for the best tunes to make gainz to.

Main image: Rich Froning/Instagram