Since I became a digital nomad I move places quite a lot – and even though I only travel every few months it is hard to establish healthy routines. Which is why I started looking for workouts I can do while traveling, without any equipment, anywhere and anytime. Also if I get a windless week at a kitespot it’s a good alternative to get your sweat on.

Photo Credit: Action Edit

Do I really need no equipment at all?

These workouts are full body workouts you can do anywhere – at home, while traveling, no gym needed! All you need is you and for some exercises a mat or towel (but you could even do it on the hotel room floor if you want). You can wear workout shoes but I usually do it barefoot when I’m in a room.

Squeaky Floors 😉

On a side note: some workouts are more high intensity/high impact which means they’re not made for very squeaky wooden floors haha. So choose depending on the hotel/apartment you’re staying in (or grab some other travelers and do it outside on the grass), if you have a squeaky floor go more for the low impact, Pilates or Barre workouts.

Optional: mat and resistance bands

I travel with an eco-friendly yoga mat which I like to use for all the workouts since I’m usually doing them barefoot. It’s quite heavy with almost 1 kg but I love the cushioning and color (turquoise) and graphics.Yoga travel mat to use while traveling

For some workouts you can use resistance bands (which I can highly recommend, they’re the lightest fitness equipment ever and take up no space) but you can also easily do the workouts without them.

Optional: download workouts on your smartphone/tablet in youtube app for offline watching

Since I never know how the wifi will be at the destination when I arrive I usually download some workouts to watch offline (which you can easily do for free with the youtube app).

10-minute no equipment workouts

10-minute no equipment workout (cardio, high impact)

10-minute no equipment workout (cardio, low impact)

10-minute no equipment workout (low impact, towel is needed)

10-minute no equipment workout (low impact, for abs)

15-minute no equipment workouts

15-minute no equipment workout (low impact, HIIT)

15-minute no equipment workout (cardio, high impact)

20-minute no equipment workouts

20-minute no equipment workout (low impact)

20-minute no equipment workout (high impact, HIIT)

30-minute no equipment workouts

30-minute no equipment workout (high impact, HIIT)

30-minute no equipment workout (low impact, Barre inspired)

30-minute no equipment workout (high impact, kickbox-inspired)

30-minute no equipment workout (mostly low impact)

45-minute no equipment workouts

45-minute no equipment workout (high impact, kickbox-inspired)

45-minute no equipment workout (high impact, cardio)

45-minute no equipment workout (high & low impact, barre-inspired)

45-minute no equipment workout (high impact, kickbox-inspired)

For more no-equipment travel workouts check out the Full Youtube list – I’m updating it every time I find a new workout.

More Surf Workouts

Want to get fit for your next kitesurf holiday? Then check out this post with workouts that will get you ready to hit the water even harder.

Stay fit before or while traveling – surf workouts to get you ready for the water