Whether you’re sick, traveling or just can’t head to the gym for any reason, a nomadic workout can definitely charge you up and prevent you from slacking off. Simply put, a nomad’s workout is a workout that you can perform at home, or anywhere else where you don’t have access to gym equipment.

The following workout program requires minimal equipment, can be performed in a small space and only needs your body weight and a mat, carpet or towel to lie on. To intensify your workout, minimize rest time and perform these movements seamlessly without breaks. Keep your heart rate up throughout your workout to boost you cardiovascular fitness and elevate your endorphin levels!


Start your workout with a basic stretch routine. 20 reps of the Surya Namaskar pose is a good option. This stretches the major muscle groups of your body such as the quads, hamstrings, hip flexors, chest, and back. Do some neck rolls and tricep and bicep stretches and you are ready to begin!

Jump Rope

If you don’t have a jump rope, that’s fine. You can simply mimic the movement without it. Continue jumping rope for 4 minutes. This will warm you up and boost your heart rate.


People hate burpees for a reason. It’s highly challenging, which is why it works! This is a great compound exercise which utilizes many muscle groups such as the core, upper back, legs and arms. It’s also good cardio and a great fat burner. To perform a burpee, stand with your hands by your sides and legs shoulder width apart.

Squat and place your hands on the ground. Thrust your legs behind and get into plank position. Jump up to a squat position and jump again to standing up. Repeat 10-15 times.


Go into pushup position with abs tight. Maintain this position for at least 60 seconds.


Squats are great for the lower body as they use your glutes, quads, hamstrings, back and core. Stand with legs hip-distance apart with toes pointing slightly outward. Engage your core and lower your body to a squat position. Chin up, maintain a neutral spine, keep your weight on your heels and keep bringing your body down till your thighs are parallel to the floor. Do 20 reps.

Tricep Dips

You can perform tricep dips using a sturdy chair, a sofa or your kitchen counter. Sit on the edge of your chair while holding the front edge and move your butt off the chair with feet hip-width apart. Lower your hips toward the floor and facilitate this movement by bending your elbows. Push your hands down to bring yourself back up and repeat. Perform 15-20 reps without breaks.


Lunges are great for the inner thighs, glutes, and abs. Stand with feet close together, core engaged and head facing forward. Take a big step forward and bend down so that your front leg’s thigh is parallel to the ground. Alternate legs. Repeat 15 to 20 times.

Side Plank

Take a push-up position and lower your weight to your left forearm. Now place your right foot on top of the left one or in front of it and push your body up with your left foot and arm. Stretch your right arm upward and look towards it. Maintain this position for at least 30 to 60 seconds. And switch sides. Repeat 5 times on each side.