If you’re someone who exercises regularly, it can be hard to keep up with your fitness routine when you’re traveling. Hotels don’t always have gyms, and most Airbnbs won’t, either.

Even if you do have access to weights and machines, it can be difficult to find the time. Schedules are temporarily thrown off when you’re on the road, whether at a work conference in Cleveland or a honeymoon in Bali.

We spoke with Chris Perrin, fitness trainer and co-owner of Cut Seven gym in Northwest Washington, about the fastest and most efficient ways to achieve a full-body workout with minimal equipment. The result was a 20-minute workout you can take anywhere.

Let’s start with the warm-up.

This is a great way to stretch out your hamstrings and is especially useful if you’ve been sitting on a plane all day. Alternate each leg for 30 seconds. If you aren’t great with balance, you can always hold onto something to keep you steady.

This move will wake up your quads while simultaneously opening up your hip flexors.

Another set of muscles that need waking up are your core muscles. These walkout planks will stretch your hamstrings while stirring up a small fire in your torso.

Repeat each of these exercises one more time through for a total of two cycles.

Now, let’s get into the real workout …

You will need a resistance band for this. Step into the band with your feet shoulder-width apart. You can also increase the resistance by spreading your feet wider. Bend your knees slightly, flatten your back and pull directly to your chest. Keep your core tight so you avoid injuring your lower back.

Imagine you are about to sit on a chair. Your heels should be pressed into the ground with your toes lifted. Remember to engage your core and to keep your chest lifted as well.

Step into the resistance band and choke up on the strap. From here, proceed to do a bicep curl as you would with a dumbbell. Again, if you need to increase the weight, you can always take a wider stance.

Nobody loves wall sits, but the exercise works wonders for toning your legs. If you are working out in a park and don’t have access to a wall, look for another flat surface like a tree.

You can do these with or without sliders. The goal is to work on your core and obliques. Your hands should be planted directly beneath your shoulders, and your glutes should be tight to avoid hurting your back.

For this exercise, you can use a bed, a couch or a park bench. If you want to make this a little easier, bring your legs closer to your body.

Repeat the main workout for a total of two cycles.

Upon completion, make sure to cool down just enough to lower your heart rate back to normal.

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