Travel often disrupts our routines, especially when it's for work—business travelers report sleeping less, struggling with consistent, healthy eating, and getting less exercise while on the road. This 30-minute HIIT workout is designed to help you break that cycle. Simple and requiring only minimal equipment and bodyweight exercises, it delivers a challenging, effective experience that keeps you on track with your fitness goals and works in a variety of environments; this is my go-to for my clients who travel often.

High Intensity Interval Training (HIIT) provides a robust muscular and cardiovascular stimulus through short exercise bouts that elicit maximal aerobic capacity—making it perfect for challenging yourself on the go.

Since this routine uses bodyweight and minimal equipment, I recommend performing it every 48 hours for full recovery.

You will need a timer (e.g., Tabata App or your phone stopwatch), a challenging resistance band, and a jump rope. Each round will get progressively harder as you increase working time by five seconds. 

WARM UP 

Jump Rope or Jumping Jacks (3 minutes)

Rest 30 seconds

Walkouts (1 minute)

Rest 30 seconds

ROUND 1

Squat Jumps (45 seconds)

As you lower, push hips to the ground, keep your back arched, chest up, and hands in front of the body. As you begin to ascend, bring arms down toward the ground and toward the back of your body. Continuously repeat.

Rest 15 seconds

Push Ups (45 seconds)

You can complete whichever push up variation (such as knees or elevated bench ) is most challenging for you that you can complete with good form for the duration of the working time. Keep hips leveled with back and shoulders, avoiding hips pointing toward the ceiling or up. Point elbows away from the body to lengthen pec muscles.

Rest 15 seconds

High Knee Run (45 seconds)

Maintain a rigid trunk as you bring your knees high and move your arms just as powerfully in a contralateral locomotion.

Rest 15 seconds

Glute Bridge With Hip Abduction (45 seconds)

Keep legs pointing outwardly, which will create a stronger stimulus in your glutes while performing these. Drive your hips up to full extension.

Rest 15 seconds

Mountain Climbers (45 seconds)

Keep the trunk rigid and hips aligned with shoulders and back for best results.

Seated Knee Tuck (45 seconds)

Finish strong here! Keep chest up, bring knees to the chest, and fully extend legs to hover above the ground.

Rest 1 minute

ROUND 2

Squat Jumps (50 seconds)

Rest 10 seconds

Push Ups (50 seconds)

Rest 10 seconds

High Knee Run (50 seconds)

Rest 10 seconds

Glute Bridge with Hip Abduction (50 seconds)

Rest 10 seconds

Mountain Climbers (50 seconds)

Rest 10 seconds

Seated Knee Tuck (50 seconds)

Rest 1 minute

ROUND 3

Squat Jumps (55 seconds)

Rest 5 seconds

Push Ups (55 seconds)

Rest 5 seconds

High Knee Run (55 seconds)

Rest 5 seconds

Glute Bridge With Hip Abduction (55 seconds)

Rest 5 seconds

Mountain Climbers (55 seconds)

Rest 5 seconds

Seated Knee Tuck (55 seconds)

Rest 30 seconds

COOL DOWN

Cobra Stretch (30 seconds)

Child’s Pose (30 seconds)

Walkouts (Last minute)

BOOM—you crushed that HIIT session! Not only did you challenge yourself, but you also tapped into the power of High-Intensity Interval Training, which is scientifically proven to be more effective for fat loss and for boosting your VO2 Max than traditional moderate-intensity exercise. Now you've got a powerful tool to stay fit and strong no matter where your adventures take you.

Chris Parnell is a NASM-Certified Personal Trainer and Strength Coach based in New York City.

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