HerSUPPZ Cardio, Core Strength, Lower Body, Quick Workouts, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment


These fast but not-so-easy workouts are perfect for this high travel time of year, with no equipment necessary!

Whether you’re staying at a beachfront hotel for a few days or camped out at Grandma’s for Christmas break, we have  some options to help keep you on track!





Ladder workouts are a great way to get in a quick cardio session, without the use of any equipment, using only your own body weight.

You can create your own Ladder workout by picking  3-5 exercises.

Perform one rep of each exercise, then repeat with 2 reps of each exercise; then 3 reps, 4 reps of each, etc. until you have completed 10 reps of each exercise.

THEN go back down the “ladder”, 9 reps, 8 reps, etc. until you are back at one rep of each exercise.

After all is said and done, you will have performed 100 reps of each exercise!



For those who have just begun bumping up their fitness or getting back into it.

1. Jumping jacks

2. Squats

3. Elevated push ups (hands on the couch or wall)



For those who are more advanced with their fitness routines.

1. Burpees (without push ups)

2. Push ups

3. Jumping lunges

4. Squats



For those Weekend Warriors who are seasoned fitness enthusiasts.

1. Burpees (with push ups)

2. Jumping lunges

3. Jump Squats

4. Plank to push ups


These should take anywhere from 20-30 minutes to complete, the goal is little to no rest between workouts.

Challenge yourself by timing a session and trying to beat that time going forward. Once you feel the workout becoming less difficult, try another or add on another exercise!

Now go get your sweat on!





Kristi has been active in the health and fitness industry for over 10 years as a personal trainer, fitness competitor, nutritionist, and health coach. She holds a bachelor’s degree in Health Promotion and certifications with ACE and NASM. As a new mom, her passion for health and wellness has grown to specialize in women and children.





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