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Printable No Equipment Workouts for Vacation

December 19, 2013 2 min read

If 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

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