6 Quick and Effective Vacation Workouts

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Bent-over dumbbell rows
Bent-over dumbbell rows (Diana Anderson-Tyler )

I hope you find the eight reasons listed above motivating! And now, for six total-body workouts for travelers.

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Oh, one more thing I should mention ... Each of the six workouts are in the AMRAP format. "AMRAP" is an acronym for "as many rounds as possible." This means you will complete the workout's featured circuit as many times as you can within the given time period. The intent here is to keep the intensity high so you can incinerate body fat, build lean muscle, and challenge your heart in very little time. Efficiency is the name of the game.

In the Gym

Equipment Needed: A medium-weight pair of dumbbells (something at which you can perform 8-12 reps) and a treadmill

Workout 1

Warm-Up: On the treadmill, crank up the incline to 3.0 and walk at a comfortable pace for minutes 00:00 – 5:00. For minutes 5:00-10:00, increase your speed so that you're jogging. Remain on a slight incline.

Off the treadmill, perform the following:

  • 10 stationary lunges each leg
  • 20 stationary butt kicks
  • 10 air squats
  • 10 push-ups
  • 10 arm circles forward and backward


  • 10 minute AMRAP
  • Run 0.12 miles on treadmill
  • 10 push-ups
  • 10 dumbbell stationary lunges each leg 

Workout 2


  • Five-minute brisk walk on treadmill followed by a 0.12-mile jog.
  • 10 walk-outs/walk-ins
  • 20 arm circles forward
  • 20 arm circles reverse
  • 20 mountain-climbers (right/left is 1 rep)
  • 20 air squats
  • 10 burpees


  • 12-min AMRAP
  • 8 dumbbell thrusters
  • 10 oblique twists holding dumbbell (each side is one rep)
  • 12 bent-over dumbbell rows

Workout 3


3 rounds

  • 10 high skips (5 each side)
  • 20 butt kicks (10 each side)
  • 20 high knees (10 each side)
  • 100 meter run (0.06 miles)
  • 20 scorpions (10 each side)
  • 5 jump squats


  • 14-minute AMRAP
  • Run 0.06 miles on treadmill 200-meter run
  • 20 reverse lunges with dumbbell (10 each leg)
  • 12 renegade rows

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