Many KCI members travel for work regularly, or find themselves searching for a few quick workouts while on vacation.

If you want to keep your fitness routine going but don't have access to a gym, use these 3 workout templates!

Simple, effective, and they will keep you in a routine!

1. The EMOM

Every Minute On the Minute (EMOM) is a great way to structure many workouts, from weightlifting, strength, conditioning, or simply body weight.

Common variations:

EMOM - every 60 seconds, do an exercise, or switch exercises.

EOMOM - Every other minute, do an exercise, or switch exercises.

Common bodyweight exercises to include: Squats, Lunges, Sit ups, push ups, v-ups, Jumping Jacks, Burpees, Running

The Template: Two Movements, EMOM-12

Switch between 2 different movements for 12 minutes. In each minute, work for 40-60 seconds, then change movements.

• Lunges & Burpees
• Sit Ups & Air Squats
• Running & Push Ups

Create as many unique combos as you can!

2. Intervals

Intervals are a great tool to help you push intensity. Intervals can feel similar to the EMOM, but with more time flexibility.

Common Variations:

1:1 - work & rest the same amount of time. Ex. work for 1 minute, rest for one. Or work for 3 minutes, rest for 3.

1:2 - Ex. work for 1 minute, rest for 2. Or work for 2 minutes, rest for 4.

2:1- Ex. work for 2 minutes, rest for 1. Or work for 4 minutes, rest for 2.

3:1- Ex. work for 3 minute, rest for 1. Or work for 6 minutes, rest for 2.

The Template: Cardio Day!

Determine how long you want to workout - 20 to 60 minutes, then build the interval structure around your fitness level. Typically, longer rest for less conditioned athletes.

Run for your work time, rest, and repeat. Simple and effective.

3. The AMRAP

As Many Rounds (& Reps) As Possible (AMRAP) is a great structure to stay moving for a long time. An AMRAP encourages you to keep going at at consistent pace, minimizing rest time.

Common Variations:

You can create AMRAPS for almost any time domain: 5 minutes, 10 minutes, 15 minutes, or even 40 minutes.

The Template: 3 movement AMRAP-15

Choose 2 body weight movements and a cardiovascular movement like running. Here are 2 examples:

• 20 squats, 15 push ups, 100m run. Repeat for 15 minutes
• 20 sit ups, 25 lunges, 200m run. Repeat for 15 minutes

Create as many unique combos as you can!

If you can effective put those 3 training templates together, you will stay motivated and excited to workout consistently when you're away from home! Whether it's 3x a week or 5x a week, you can keep your workouts fresh & fun!

Note - there is always nuance to safe and effective training, so it's always best to get a coach's input before creating your own workouts. You don't want to do too many reps if you're not sure what you're doing!

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