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The Best Workouts for Travel

It is my honest belief that each and every person who travels regularly for work (or just or fun) would benefit from being a Beachbody on Demand member... and it is my mission to reach all of them and illustrate the benefits for them so they can get a membership and experience how convenient it is to be able to take your workouts with you anywhere!

Beachbody on Demand plays on any device with a Web browser (laptop, tablet, smartphone), and has a dedicated mobile app as well. If you have a device such as a Chromecast, Firestick, or Roku stick, I believe it would also work to stream from your laptop onto your hotel room TV screen (as long as the TV has a USB input).

The workouts work anywhere you have wifi, and can also be played over a data connection (just be careful if your carrier has limits for cellular data usage, since streaming video can burn through that quickly).

But they can also work in places where you don't have wifi! For most business travelers this won't be a problem, but on our leisure travels we have definitely stayed places that lacked wifi or made guests pay for it. If that's the situation, then I recommend traveling with a device that has the mobile app (tablet or smartphone). This will allow you to download workouts when you do have wifi access (for example, at a nearby coffee shop) and play them later with your device in airplane mode.

I get a lot of questions about space concerns. I have worked out in just about every single hotel we've stayed in and this hasn't really been an issue. You need so much less space than you might think for most of these workouts. Yes, you might find yourself lunging between the beds or moving to a different part of the room for some of the moves, but you make do. I have occasionally used outdoor spaces, and I can think of one room that was so teeny tiny I had to go to the hotel gym instead, but the vast majority of rooms I've stayed in have had the space for a workout. As for concerns about noise and downstairs neighbors, I do try to be mindful of that and not work out late at night or super early in the morning (not usually an issue for me anyway since I a NOT a morning person). If you would rather do your workout in the hotel gym, that's certainly possible (take your device and wear headphones), but for the vast majority of these you can do them right in your room.

Below I've listed workout programs and individual sessions in four categories: shorter workouts, workouts that don't require equipment, workouts that use weights (and thus could be done in a hotel gym), and workouts that use equipment that could easily be packed in a suitcase.

Most of all, I hope that if you're reading this you decide to give travel workouts a try. I sometimes get asked why I work out while on vacation ("Can't you take a break?") and the honest truth is that I enjoy it. Yes, it's time away from sightseeing and relaxing, but my mental health and happiness (which is never something I take for granted) benefit from working out every day. It's true that I usually am active anyhow when we travel, with lots of walking and activities like swimming and snorkeling. However, I find that vigorous exercise (in a way that raises my heart rate and challenges my muscles) provides a different feeling. It helps with my sleep quality (which can be an issue when traveling) and it also gives me more stamina for those other activities. In addition, scheduling a daily workout helps me create a routine, which for me makes the experience more enjoyable and creates a sense of comfort and familiarity.

Enjoy the list below, and if you're interested in getting a Beachbody on Demand membership, you can check out the options here.

Note: these lists are semi-complete (minus the programs I've never done since I don't have notes on what kind of equipment and space they require) as of the date of this post's publication. I will try my best to come back and update it from time to time as new programs are released!

Workouts that are 30 minutes or less

  • Barre Blend prep workouts and weeks 1 through 4

  • 6 Weeks of the Work Range & Repair sessions (these are really nice physical therapy-style sessions that work on mobility and stability in tandem)

  • Morning Meltdown 100 (entire program)

  • LIIFT4 - check out the "B4 LIIFT4" sessions (20 minutes) as well as the Legs HIIT sessions (weeks 2 and 4), Shoulders LIIFT Intervals (weeks 5 and 6), and Full Body HIIT (weeks 7 and 8).

  • Transform:20 - entire program

  • 80 Day Obsession - Cardio Flow

  • A Little Obsessed

  • Shift Shop - Quick Shift: Speed and Quick Shift: Strength from the prep week; Speed:25 and Strength:25 from Week 1

  • 21 Day Fix (entire program)

  • 21 Day Fix Extreme (entire program)

  • T25 (entire program)

  • Insanity Max:30 (entire program)

  • PiYo - Define: Upper, Define: Lower, Core, Strength Intervals, Sculpt, Buns, Hardcore on the Floor, Full Body Blast, Strong Legs (also check out the Pro Team section for more options)

  • P90X3 (entire program)

  • 3 Week Yoga Retreat (entire program)

  • Beachbody Yoga Studio (numerous options)

  • Core de Force - MMA Speed, MMA Speed 2.0, Agility Power, MMA Mashup, Active Recovery

  • Body Beast - Bulk Chest, Bulk Back, Beast Abs, Beast Abs Classic, Beast Cardio, Lucky 7

  • Hammer & Chisel - Hammer Plyometrics, Iso Speed Hammer, Hammer Conditioning, 10 Minute Ab Hammer, 10 Minute Ab Chisel, The Master's Cardio, Hammer Buildup, Power Chisel, 15 Minute Leg Hammer, 15 Minute Glute Chisel

  • Insanity - Cardio Abs, Fast & Furious, Fast & Furious Abs (check out the Pro Team section for more options)

  • 22 Minute Hard Corps (entire program)

  • Cize - Crazy 8's, Whilin' Out (see Pro Team section for more options)

  • Country Heat (entire program)

  • YOUv2 (entire program)

  • Clean Week (entire program)

  • Shaun Week - Pure Cardio 2, 25 Abs, Dig Deep

  • 10 Minute Trainer (entire program)

  • TurboFire Low HIIT 20, Low HIIT 25, Fire 30, HIIT 15, HIIT 20, HIIT 25, Abs 10, Greatest HIITs, Ab Igniter, Stretch 10, Upper 20, Lower 20, HIIT 30, Sculpt 30, Tone 30, Core 20 (see the Pro Team section for additional options)

  • Slim in 6 - Start It Up, Cardio Core Express, Cool It Off Express

  • RevAbs - Power Intervals, Mercy Abs, Strength & Endurance, Ab Addiction, Ultimate 8 Pack, Power Intervals 2, Merciless Abs

  • Power Half Hour (entire program)

  • Autumn's BOD Exclusives - Kill Cupcake

  • Joel's BOD Exclusives - 8x8, Lift & HIIT Full Body Express

  • Chalean Extreme - Burn It Off, Recharge, Extreme Abs, Ab Burner, I've Got Abs, Extreme Core Circuit

  • Brazil Butt Lift - Cardio Axe, Tummy Tuck, Bum Bum Rapido, Leandro's Secret Weapon, Abs Rapido, Uppercuts

  • Brazil Butt Lift Carnivale - Get Sweaty, 15 Minute Abs

  • Brazil Butt Lift Master Series - Bikini Body, Higher & Tighter, Cardio Carnivale

Workouts that don't require any equipment

  • Barre Blend - you can do any of the workouts without weights and still get an excellent workout, especially if you focus on form and active extension of your arms

  • Morning Meltdown 100 - Cardio Meltdown, Freestyle Flow, LIT Cardio, Fight Club, and Re-Vibe sessions (there are 10 different options for each of these)

  • LIIFT4 - any workout labeled HIIT will not require any equipment (Legs HIIT in week 2 and 4, Full Body HIIT in weeks 7 and 8 as well as B4 LIIFT4)

  • 80 Day Obsession - Cardio Flow (appears in all three phases of the program)

  • Shift Shop - Quick Shift: Speed, Speed:25, Speed:35, Speed:45 (technically these use floor markers, but you can do the moves without them or use everyday objects to mark the floor when away from home)

  • 21 Day Fix - Cardio Fix, Plyo Fix, Pilates Fix, Yoga Fix, Barre Legs, Cardio Core Remix

  • 21 Day Fix Extreme - Yoga Fix Extreme, Fix Challenge, Power Strength Extreme, ABC Extreme

  • T25 - Alpha Cardio, Speed 1.0, Lower Focus, Ab Intervals, Speed 2.0, Core Speed, Core Cardio, Dynamic Core, Speed 3.0

  • Insanity Max:30 (entire program)

  • PiYo (entire program except for the deluxe workouts)

  • P90X3 - Agility X, the Warrior, Isometrix, Dynamix, Pilates, Yoga, Triometrics, MMX, Accelerator

  • Core de Force (entire program)

  • Hammer & Chisel - Chisel Agility

  • Insanity (entire program)

  • 22 Minute Hard Corps (Cardio sessions)

  • Cize (entire program)

  • Country Heat (entire program)

  • YOUv2 (entire program)

  • Clean Week - Core Function, Cardio, Active Flex

  • Shaun Week - Insane Basics, Pure Cardio 2, 25 Abs, Speed 4.0, Dig Deep

  • 10 Minute Trainer Cardio, Abs, Yoga Flex, One on One Lower, Plyo Intervals, Cardio Intervals

  • TurboFire (entire program except for some bonus and advanced workouts)

  • Slim in 6 - Cool It Off Express

  • RevAbs - Mercy Abs, Rev It Up Cardio, Merciless Abs

  • Power Half Hour (entire program)

  • Joel's BOD Exclusives - Lift & HIIT Full Body Express

  • Jericho's BOD Exclusives - Half & Half, Half & Half harder

  • Chalean Extreme - Recharge, Extreme Abs, Ab Burner, Fat Burn Challenge, Dynamic Yoga Flow

  • Brazil Butt Lift - Cardio Axe, Bum Bum, Tummy Tuck, Bum Bum Rapido

  • Brazil Butt Lift Carnivale - Get Sweaty, 15 Minute Abs

  • Brazil Butt Lift Master Series - Cardio Carnivale

  • Transform:20 - each video includes a modifier showing how to do the moves without a step

Workouts that use travel-friendly equipment

  • Barre Blend uses light weights (1 to 3 lbs) and resistance loops that are easy to pack

  • LIIFT4 - every session includes a modifier showing how to do the weighted moves with the resistance bands (hit the "MOD" button to get a split screen so you can see the modifier the entire time)

  • 80 Day Obsession - the Booty workouts in Phase 1 only use resistance loops; the Cardio Core workouts in Phase 1 only use the sliders; and the Cardio Core workouts in Phases 2 and 3 use loops and sliders.

  • A Little Obsessed - the Cardio Core workout uses loops and sliders

  • 21 Day Fix - the weighted sessions can be done with a resistance band (the kind with handles) and the videos demonstrate how to modify each move for this

  • 21 Day Fix Extreme - the Pilates session uses a resistance band (the kind with handles) and the other videos also include a modifier with this type of resistance band for the weighted exercises

  • T25 has a resistance band modifier for the weighted sessions (see below)

  • PiYo - the two deluxe workouts use strength sliders

  • P90X3 Eccentric Upper can be done with a resistance band with handles

  • 3 Week Yoga Retreat (yoga mat, block, strap)

  • Beachbody Yoga Studio (yoga mat, block, strap)

  • Core de Force - Agility Strength and Agility Power (under the deluxe workouts) use an agility ladder which is easy to travel with but can also be approximated on the floor

  • 10 Minute Trainer - the follow sessions use resistance bands with handles: Total Body, Upper Body, Core Cardio, Lower Body, Total Body 2, One on One Upper, Chest & Back, Friday Night Arms

  • TurboFire - bonus workouts and two of the advanced workouts use resistance bands with handles (some also use a resistance loop)

  • Slim in 6 - the entire program can be done with resistance bands with handles

  • Insanity Asylum Vol. 1 - Speed & Agility (uses agility ladder), Back to Core (uses resistance band with handles), Vertical Plyo (uses agility ladder and resistance loops), Game Day (uses agility ladder

  • Chalean Extreme - the weighted sessions can be done with resistance bands with handles instead (and the videos show you how)

  • Brazil Butt Lift - High & Tight (resistance loops), Sculpt (resistance band with handles), Leandro's Secret Weapon (strength slides), Rio Extreme (resistance band with handles)

  • Brazil Butt Lift Carnivale - Tank Top Time (resistance band with handles)

Workouts that only require weights

  • 6 Weeks of the Work - if you're traveling with resistance loops and sliders, all the workouts in the program will be available to you with the combination of that equipment and weights from the hotel gym.

  • Morning Meltdown 100 - Upbeat Strength, Downbeat Strength, Core Inferno, Total Body Badass, Meltcon (there are 10 different sessions for each of these)

  • LIIFT4 - not every session requires weights but you won't need any equipment besides them

  • 80 Day Obsession - the Legs workouts in Phase 1 use only weights; if you're traveling with resistance loops and sliders, most of the workouts in the program will be available to you with the combination of those and weights from a hotel gym.

  • A Little Obsessed - if you're traveling with loops and sliders, you'll be able to do the workouts with the addition of weights from your hotel gym.

  • Shift Shop - Quick Shift: Strength, Strength:25, Strength:35, Strength:45

  • 21 Day Fix - Total Body Cardio, Upper Fix, Lower Fix, Dirty 30, Dirty Dozen, Flat Abs Fix

  • 21 Day Fix Extreme - Upper Fix Extreme, Lower Fix Extreme, Plyo Fix Extreme, Cardio Fix Extreme, Dirty 30 Extreme

  • T25 - Upper Focus, Rip't Circuit, Pyramid, Extreme Circuit, Rip't Up

  • P90X3 - Total Synergistics (also requires a pull-up bar), the Challenge (requires a pull-up bar), CVX, Incinerator (requires a pull-up bar), Eccentric Upper, Eccentric Lower, Decelerator (requires a pull-up bar), Complex Upper (also requires a pull-up bar), Complex Lower

  • Body Beast (entire program)

  • A Week of Hard Labor (entire program) - some sessions also require a pull-up bar and bench or stability ball

  • Sagi's BOD Exclusives - the Beast Up sessions use free weights and the Equipment Room sessions take you through using many of the common machines found in gyms

  • Hammer & Chisel - you can do most of the workouts in a gym with weights and a pull-up bar; some of the moves require a bench but you can substitute a step or a balance ball (the deluxe workouts also require a medicine ball). Hammer Power and Iso Strength Chisel require ONLY weights

  • 22 Minute Hard Corps (Core sessions use dumbbells and Resistance sessions use dumbbells and a pull-up bar)

  • Clean Week - Strength

  • Shaun Week - Insane Weights, Ripsanity

  • RevAbs - Fire Up Your Abs, Total Strength, Power Intervals, Fat Burning Abs, Strength & Endurance, Full Throttle Intervals, Full Throttle Abs, Power Intervals 2 (the Ab Addiction session uses a stability ball, which many gyms also have; Ultimate 8 Pack uses a pull-up bar)

  • Autumn's BOD Exclusives - Kill Cupcake

  • Joel's BOD Exclusives - 8x8

  • Insanity Asylum Vol. 1 - Strength

  • Insanity Asylum Vol. 2 - all of the sessions use weights and an agility ladder (but could be done with just weights and approximate the ladder on the floor)

  • Chalean Extreme - majority of the program

  • Brazil Butt Lift - Abs Rapido, Uppercuts

  • Brazil Butt Lift Carnivale - Sexy & Sculpted, It's Booty Time

  • Brazil Butt Lift Master Series - Ipanema Booty, Bikini Body (also uses a stability ball), Higher and Tighter (only uses a stability ball)

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