What would you say if I told you I had the key for looking and feeling great while travelling, with minimum effort and no cost? Excited? Well prepare to be excited…

You wouldn’t be alone in wanting to look and feel good as you travel around those places you have always dreamed of exploring, while at the same time making sure you’re in good enough shape to climb that mountain, ride that wave or tackle that trek.
But while you’re away all those local bevvys, the great food and late nights can take their toll and the last thing you want to do while you’re travelling (and probably the last thing you can afford to do) is hit the gym.

So, I’ve asked our friends at Fitness First to deliver 10 exercises that require no money and minimum effort for keeping you fit – in both senses of the word – while you’re away. And guess what? They’ve come up trumps!

Allow me to introduce Fitness Instructor David Perrin, who along with the following 10 simple exercises, has this expert wisdom to help you keep looking, and feeling, in peak condition while travelling.

“All the exercises below are designed so you can do them anywhere with no equipment needed. Remember it’s not about the quantity, it’s about the quality. Complete every rep with prefect form and results can be achieved by doing as little as 10 minutes a day! So whether you’re on the road or in a hotel room, fitness will never be far away.”

I grabbed STA Travel’s Global Web Developer Alex and hit the park to show you just how simple they really are…

10 Simple Exercises To Tone Up While On The Road

Tricep Dip/Chair or Bed Dip

This great exercise will tone up the back of the arms and shoulders.
Using the edge of your bed or a chair, place your hands on the edge/top keeping your back straight and chest lifted, begin by dropping your weight towards the floor bending your arms, keeping your elbows tight to your body.

Alex expertly demonstrating the Tricep Dip

Body Weight Squat

The daddy of weight loss uses the largest muscles in the body; the glutes (bum muscles) and legs.
Start with feet just wider than hips width apart and slightly turned out. Begin by bending your knees and lowering your bum towards the floor, keep your chest lifted and core (midriff) tight as you lower, return to starting position.

Press Up

This will strengthen your upper body and tone your arms and chest.
Start either on your knees or your toes, extend your arms in front of you roughly about shoulders width apart. Keep your core tight lower your chest towards the floor and return to starting position

Just hanging out doing push ups in the park on my lunch hour. Standard

Burpee

A big calorie burner and a great exercise to tone your legs and arms; this will hugely improve cardiovascular fitness.
Start in a standing position, quickly squat towards the floor, placing your hands in front of you, jump your legs backwards into a push up position. Then jump your legs back to your hands and jump up vertically as high as you can.

Prisoner Backwards Lunge

Brilliant exercise to tone your legs and glutes.
Start in a standing position with your hands behind your head. Keeping your core tight, begin by stepping backwards so that your back knee is bent to 90 degrees just off the floor. Return back to standing position and repeat on the other leg.

These simple exercises will help keep you looking trim on your trip

Knee To Elbow Twist

For a stronger core, tighter abs and oblique’s.
Start in a press up position, begin by bringing your right knee to your left elbow, return your foot back to the floor and repeat on the other side.

Sit Up And Reach

This is a great exercise for tightening your core and abdominals.
Start by lying on your back with your knees bent, feet flat on the floor, hold your hands above your head and begin by crunching upwards while stretching your arms above your head. Then, with control, return back to starting position.

Here's a 'sit up and reach'

Star Jump

A great way to improve cardiovascular fitness.
Start feet together and hands beside your sides, as you jump bring your feet to shoulder width apart and you arms above your head, do not bend your arms. Repeat this back to starting position but exercise is better when done at speed.

Tuck Jumps

Great way to get your heart pumping and help tone your legs.
Standing with your feet hips width apart, slightly bend your knees then jumping as high as you can, bringing your knees in towards your chest. Land as softly as you can.

Here's a tuck jump...kind of

Single Leg Touchdown

Tone legs and improve balance
Start with feet hips width apart, keeping your back straight raise one leg of the floor behind you, ensure leg is kept straight, lower your chest towards the floor stop when leg is parallel with the back, return back to starting position.