“Do what you can, with what you have, where you are.” Theodore Roosevelt
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If you want to start exercising here is a simple, workout you can do that doesn’t require any equipment. These workouts should take no more than 20 minutes to complete, but if you do them consistently, you will get results.
I believe that everyone should do a combination of strength training and cardio training. Both improve our physical and mental performance. I have written about the surprising effects that regular exercise has on our mood, focus, and mental performance so I won’t go into detail here, but if you aren’t aware of the many benefits, check out The Habit: Week-3 (Morning Exercise) It’s for the Mind more than the Body!
A great starter workout would be a two by two. Two strength training workouts, and two cardio workouts each week. If you want to make exercise a daily habit, you could go for a 20-30 minute walk on the other three days of the week. Example schedule:
Monday: Strength Training
Tuesday: Cardio Training
Wednesday: 20-30 minute walk (optional)
Thursday: Strength Training
Friday: Cardio Training
Saturday: 20-30 minute walk (optional)
Sunday: 20-30 minute walk (optional)
Here is a simple, NO EQUIPMENT Strength Training Workout Circuit. I provide hyperlinks for each exercise.
Perform these exercises in a circuit with only about 30 to 45 seconds between exercises. Perform 3 circuits. Do as many repetitions as you can. When you can perform more than 20 repetitions, advance to the next level.
Here are the simple, NO EQUIPMENT Cardio workouts you could perform.
| Cardio Options | Duration | Intervals (sprint: recovery) | Beginner | Intermediate | Advance |
| Outdoors Cardio | 20-minutes | Intermediate [30-sec:30-sec] | Brisk Walk | Walk – Jog | Jog – Run/Sprint |
| Indoor Cardio | 20-minutes | Advance [40-sec:20-sec] | Jog in Place or walk stairs | Shadowbox – Jog in place | Shadowbox – Jog in place |
While you don’t need any equipment to perform these workouts, you might want to check out my blog post, Gym in a Carry-on – The Business Travelers Fitness Packing List for a few inexpensive equipment suggestions.
It isn’t a lack of resources that typically holds us back, it’s a lack of resourcefulness. Change your habits, change your life!
Learn more Do what you can, with what you have, where you are. – Staying Fit While Traveling On Business
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