Forget the gym — build full-body strength with this equipment-free 15-minute workout

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I'm taking this strength workout on holiday with me

a photo of a woman doing sit-ups on the beach
(Image credit: Shutterstock)

When I go on holiday, working out isn’t a priority for me. However, I do like to give myself the option, so I often pack a pair of my best running shoes into my luggage for either a run or a quick visit to the hotel gym.

I’m heading to Portugal next week and staying in a rental apartment, so with no gym available, I’ve been on the hunt for a no-equipment strength workout I can do from anywhere.

As I’m an early riser. Even on holiday, I’ll likely be doing this routine out on the balcony before everyone else wakes up. That said, it’s the kind of workout you could easily squeeze in during a midday siesta or before heading out for dinner.

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Watch Kayla Itsines' Full-Body Travel-Friendly Strength Workout

There are six exercises involved, all demonstrated by Itsines in the post above. It's worth watching her video so you can note the correct form.

Each exercise is listed below. You'll spend 30 seconds on each move, so make sure to do this on each side for the unilateral exercises and don't forget to do all three rounds.

  • Double-pulse sumo squat, 30-sec
  • Glute kickback, 60-sec (30-sec per side)
  • Fire hydrant, 60-sec (30-sec per side)
  • Commando, 30-sec
  • Hover-to-plank, 30-sec
  • Ab bike, 30-sec

What are the benefits of this workout?

Itsines' routine is proof that you don’t need a gym or a lot of time to get a solid full-body workout in. With six simple bodyweight moves repeated across three rounds, it targets your major muscle groups and gets your heart rate up in just 15 minutes.

You’ll kick things off with double-pulse sumo squats, a lower-body move that works your inner thighs and glutes while building strength and stability in your hips.

Then it's into glute kickbacks and fire hydrants, which isolate the glutes and help improve balance, especially since you’ll be working one side at a time.

The commando and hover-to-plank combo brings in upper-body strength and core control, challenging your shoulders, arms and abs. Finally, ab bikes round things off with a burst of core work that also gives your obliques some attention.

While it’s quick, this type of session helps you build functional strength — the kind you use in everyday movements like climbing stairs, bending, or carrying things. As it’s bodyweight-based, you’re not just building muscle, but also working on your balance, mobility and endurance.

The combination of core activation, unilateral work (where you focus on one side at a time) and full-body engagement means you’re training in a balanced way that can help reduce injury risk and support long-term strength goals, too.

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Jessica Downey
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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