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Kalie’s Go-To Travel Workout (No Equipment!)

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The Workout

Today we’re going to challenge ourselves with a quick, effective workout that requires absolutely ZERO equipment.

I (Kalie) got in this workout poolside while visiting San Diego. It’s the perfect routine if you don’t have access to a gym or just want to exercise outside!

Duration (You Choose)

  • 20 minute option for when you’re tight on time
  • 40 minute option for when you want a full-length workout

Muscles Targeted

  • Total body with an emphasis on cardio

What You'll Need

  • No equipment
  • An exercise mat (optional)

Workout Instructions

  • Each round is broken down like this: Each exercise is done for 20 seconds followed by a 10-second rest between.
  • Repeat the round 4 times, then take a 60-second rest before moving onto the next round.
  • Repeat the entire circuit 2 times.
  • This workout takes 39 minutes total. If you’re crunched for time, complete the circuit 1 time for a 20-minute workout.

Don’t forget to do this entire circuit 2 times.

Exercise Demonstrations


  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • Donkey Kicks – Alternate touching heel to butt, one foot at a time.
  • Explosive Jumping Movements – Step, walk or use low impact jumps.
  • Mountain Climbers – Use slow, controlled steps rather than fast movements.
  • Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Push Ups – Substitute Knee Push Ups.
  • Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • X Jack – Substitute Traditional Jumping Jack.
After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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