You’ve been working out diligently month after month, making tremendous progress. But now your vacation or business trip is looming. Of course, you’re excited about taking a break. However, there’s that nagging fear of going backward and losing your gains.

It is important to keep working, even when you’re caught up in travel plans. Don’t worry, Gloveworx has got you covered!  Here are three sizzling workouts that can be done anywhere, anytime, to keep you on-track whether you’re at home or on the road.

Workout No 1: Resistance Bands

Resistance bands provide you with a very effective, convenient, on-the-go workout. The exercises in this workout can be done with either a looped band or one with handles on each end. The exercises should be done as a circuit, where you perform each move for 15 repetitions and then go directly to the next one. Do all six exercises, then take a one-minute rest. Ideally, you’ll work up to doing three rounds of the workout.

Shoulder Wall Walk

Loop the resistance band around your wrists and stand about arm’s length away from a wall with your palms flat against the wall and feet hip-distance apart. Be sure to keep your arms far enough apart that there is constant tension in the band. Leave your left arm locked and stationary while you move the right up 15 times, down 15 times and out 15 times. Repeat on the left side.

Trunk Rotation

Sit with your legs extended at least shoulder width apart. Attach a resistance band to a rack or pole. Stand beside the the pole, grasping the band and creating tension. With your arms extended forward at shoulder level, rotate the trunk to the opposite side and slowly return to a forward facing position. Keep your back straight and avoid leaning to one side.

Do 15 reps on each side.

Standing Chest Press

Attach a resistance band to an anchor point at shoulder level. Stand about 18-inches away, or until there is tension on the band, from the anchor point, facing away. Grab the handles and hold them at shoulder height with your elbows bent. Place one foot in front of the other, with knees slightly bent.  Press your hand forward to bring them together in front of your chest.

Do 15 reps.

Bilateral Chop

Attach one end of a resistance band about a foot above your head. Stand about two feet from the anchor point, with your hips and knees slightly bent and your core tight. Grab hold of the resistance band over the shoulder closest to it. Rotate the trunk slightly towards the band. Now pull the band down and cross your body in a chopping motion. Return slowly, keep your core tight and your back neutral.

Do 15 reps each side.

Workout No. 2: The HIIT Blitz

High-Intensity Interview Training (HIIT) involves performing an exercise with a high oxygen demand for 20-30 seconds and then resting for a few seconds before repeating for a set number of rounds. In this version, you will be doing 20-seconds of work followed by a 10-second rest. The exercise that we will use is an oldie but a goodie: The Burpee.

How To Do Burpees

Stand with your feet shoulder-width apart. Crouch down and place your hands palm-down on the ground and kick your legs back into a plank. Immediately draw your legs back toward your chest, then jump back up to the start position. If you need a further challenge, add a push up while you are in the plank position.

Burpees are the ultimate full-body cardio move that will torch body fat while hitting every muscle you have. You will have to reset your stopwatch to beep at 20 and 10-second intervals. Here’s how the blitz will work:

• Perform burpees for 20 seconds. Make sure to perform the exercise completely, including an energetic leap into the air at the end of each rep. Push to get as many as you can in 20 seconds (12 is a great goal to shoot for).

• Rest for 10 seconds

• Go into your next set of burpees for 20 seconds.

• Complete a total of 8 sets.

You now have exactly two minutes to recover before going into the next workout.

Workout No. 3: The Core Crusher

This is a workout that will develop strength, stability, and flexibility through your entire core area. Shoot for 15 reps of each exercise, with no rest between them. Work up to completing three rounds, with a 60-second breather between each one.

Plank to Thread the Needle

Get into a high plank position with your wrists directly under your shoulders. Now, lift your right hand to the sky, opening up your chest then “thread” it under your body, reaching towards the other side of the room. Feel the contraction in your obliques as you tighten the core. Reach your arm back up to the ceiling and repeat the exercise. Be sure to keep your butt down and your spine neutral.  

A variation of this exercise is a side plank to thread the needle, where you start with your right wrist directly under the shoulder and the left hand lifted to the sky with left leg stacked on top of the right (then switch). This allows you to more effectively target your obliques and intercostals.

Dead Bugs

Lie on your back with your knees bent and arms stretched upward. Extend your left leg slowly, letting it hover a couple inches above the floor. Simultaneously extend your right arm behind you, keeping your hand off the floor. Alternate sides as you go.

V Crunches

Lie on your back with your legs extended and feet slightly off the floor. Place your hands beside your ears, resting your elbows on the floor. Now, keeping both legs and torso straight, raise them both up toward each other, to create a “V” shape. Reach your hands toward your toes as you go up.

Slider Plank

Start in a plank position with arms extended and elbows locked. Place a paper plate under your left palm. Keeping your core tight, spine neutral, and butt down, slide your left hand forward as far as you can and then out and away from the body. Repeat the motion, keeping the tension in your core. Switch sides

Now It’s Your Turn

You are now equipped with an arsenal of high-intensity workouts that will allow you to torch those extra vacation calories while maintaining the great gains you’ve been making all year.

Your on-the-go maintenance program should involve three twenty-minute workouts per week on alternate days. You can either rotate through the three given workouts each week or spend a week on each one. Either way, they will allow you to hit the ground running when you get back in the ring!

For more training tricks and tips from Gloveworx Coach CJ Hammond, follow him on Instagram.