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by Khalid Kohgadai

Many times we find ourselves in situations where we have a burning desire to get a great workout, but have no tools at our disposal except our own bodies and the ground we’re standing on. I’ve designed three heart-pounding, no-nonsense workouts guaranteed to deliver a copious caloric output.

The Burping Bear

5 rounds of the following:
200 meter run
20 meter bear crawl
8 burpees

Now, if you don’t have access to an online distance measuring tool, you can easily estimate the 200 and 20 meter distances. For the 200m, mark your starting point, jog lightly for 2 minutes (every phone should have a stopwatch feature) then mark your end point. This will be half your running distance so when you do the actual workout, you double back a this point. Round trip, it won’t necessarily be 200m exactly but it’s close enough. For the bear crawl distance, simply take 12 of the biggest steps you can. Just like the running distance, you’ll turn around bear crawl back to the starting point. Finally, if you’re still working on your push-up strength, 8 burpees might be a bit much for you so for every other burpee, simply omit the push-up. If you can’t do any push-ups at all, omit ALL of the push-ups but increase your repetitions to 12.

Into the Great Wide Open

(Tom Petty on your iPod is optional)
Find a route where you can jog without too many obstacles or interruptions and get your stopwatch ready.
Run for 1 minute for maximum distance.
At the end of the minute stop and immediately do 7 burpees (scale to your abilities as I’ve shown in the previous workout).
Rest until the top of the next minute and repeat this cycle for 16 minutes.
At the end of the 16 minutes, lightly jog back, uninterrupted to your starting point as a cool down.

Hotel, Motel, Holiday Inn
Traveling and have less than half an hour to hop in the shower? Not enough time to get dressed and walk down to the hotel gym? I’ve got just the thing!

The workout consists of three elements:
5 push-ups (knee push-ups or do push-ups with your hands on the bathroom counter if  you need to scale down)
10 bodyweight squats
15 squat thrusts (these are burpees sans push-up)

Start your timer (or wait until the clock turns to the top of the next minute) and for 5 minutes, perform the above cycle as many times as possible. Rest for 1 minute and repeat for a total of three to four 5 minute intervals.

There you have it folks. Now there are absolutely no excuses for missing a workout while on the go!

Khalid Kohgadai is a trainer, flexibility/mobility specialist and strength/conditioning coach at the SoMa and Embarcadero Body Mechanix locations. You can contact him via email at khalid.kohgadai@bmfit.com