When you have a job that requires you to travel and work long and unpredictable hours, having a set workout routine or location can be a massive challenge. Fitness guru Laura Hulley shares some quick, easy, anywhere, anytime workouts.

Many of us struggle to find the time or equipment to enjoy a good workout. A lot of gyms are part of large chains where you can use your gym tag to access gym locations nationwide. These work amazingly well for people who travel for work or leisure. However, if you’re not a member of a chain gym or have no interest in working out in a gym – here is a quick and easy, equipment-free body weight workout that you can do absolutely anywhere.

This full-body workout incorporates all of the major muscle groups throughout your lower body, upper body and core. Scale them up or down in length and intensity depending on your ability or any injuries. You may be familiar with most or all of the movements. Here are two ways you could tackle this workout:

Option 1 – Aim for three rounds with a minute rest between each round. Take rests as you need throughout, but try to keep moving if you can.

• Lunge – 10x each side
• Press-up – 10x
• Squat – 10x
• Sit-up – 10x
• Plank – 30 seconds

Option 2 – Aim for 3 rounds. 40 seconds work, 20 seconds rest (set a timer)

• Lunge – 40 seconds (20 seconds each leg)
• 20 seconds rest
• Press-up – 40 seconds
• 20 seconds rest
• Squat – 40 seconds
• 20 seconds rest
• Sit-up – 40 seconds
• 20 seconds rest
• Plank – 40 seconds (take quick rests if needed)
• 20 seconds rest

Lunge

• Make sure your front knee doesn’t go over your toes.
• Stand up tall, don’t lean forward.
• Keep your legs at 90°angles.
• Only lower your knee as deep as feels comfortable.

Press-up (knees or toes)

• Drop to your knees if you find toes too difficult.
• Lower your chest as low to the floor as possible.
• Keep your elbows behind your shoulders at all times.
• Press up onto the wall to reduce the impact of the movement.

Squat

• Keep your chest up and push your hips backwards.
• Make sure your knees don’t drift over your toes.
• Look straight ahead – put your arms out to counter-balance if needed.
• Weight in your heels – can you wriggle your toes at the bottom of your squat?
• Squat onto a chair or bench to reduce the impact of the movement.

Sit-up/crunch

• Revert to a crunch movement if needed.
• Keep your hands relaxed behind your head, elbows open.
• Don’t tug at your neck.
• Look above your knees, toward the ceiling.
• Breathe out as you raise up into the sit-up/crunch.
• Place your hands on your legs and move them toward your knees as you sit up to reduce the impact of the movement.

Plank (knees or toes)

• Keep your shoulders directly over your elbows.
• Back straight, do not dip or arch your back – your body should be in a nice straight line from ankle to neck (use a mirror to check if needed).
• Keep your head down – don’t crane your neck.
• Drop to your knees to reduce the impact of the movement.