5 easy exercises that you can do anytime, anywhere

Staying active while travelling can be challenging, especially without access to equipment or gym. But whether you're just starting out or already a fitness enthusiast, these travel-friendly exercises help to deliver maximum impact with zero equipment.

Cult.fit co-founder and fitness expert Rishabh Telang, in his 19 May Instagram post, shared a no-equipment workout that suits both beginners and advanced levels.

1. Lunges

Beginner: Static lunges – Step into a lunge and hold the position while going up and down. Focuses on form, balance, and lower-body strength.

Advanced: Lunge hops – Add a jump to switch legs. This explosive variation enhances agility, power, and cardio endurance.

2. Deadlifts

Beginner: Standard deadlift – With both feet grounded, hinge at your hips to work on hamstrings and glutes. A great way to build posterior strength.

Advanced: Single-leg deadlift – Perform the same motion while balancing on one leg. This challenges stability, coordination, and core engagement.

3. Squats

Beginner: Sumo squats – A wider stance squat that's easier on the knees and targets the inner thighs and glutes.

Advanced: Pop squats – Add speed and a jump to turn it into a cardio and power move that spikes your heart rate.

4. Plank variations

Beginner: High plank – A static hold that strengthens your core, shoulders, and arms. Focus on form and breathing.

Advanced: Plank to beast – Dynamic movement from plank to a crouched position (beast pose) that works your core, stability, and mobility.

5. Cardio finish

Beginner: Marching in place – A low-impact move to raise your heart rate gently and improve coordination and endurance.

Advanced: High knees – Drive your knees up at a fast pace to torch calories and build explosive cardio capacity.

Pro tip: Repeat the set 2–3 times, depending on your fitness level. This flexible format makes it easy to stay on track at home, at the hotel, or on the go.