Time and time again, research has shown physical activity is one of the best ways to manage stress. If you’re slammed at work or out of town, don’t worry. You don’t need to have a full gym set up or three hours to get a good sweat in. Whether you missed your usual group training or a personal session, you’re traveling for a bit, or you just want a little time to yourself while you workout, these Sweat60 equipment-free workouts will activate your entire body and elevate your mood.

1. A killer full-body workout

This one has it all. We promise you’ll be feeling pretty much every muscle in less than 45 minutes. Start by activating your core, then hit your backbody. Side shuffles, single leg deadlifts, and a spicy AMRAP finisher will have your heart pumping.

2. An intense lower-body sweat

A combination of unilateral and bilateral movements will challenge your stability and target your hamstrings, quads, and glutes to build stronger legs while you’re on the go.

3. A strong upper body circuit 

Push and punch it out. This series of standing and floor exercises will ignite your shoulders, biceps, and triceps.

When you can’t make it to the gym, these virtual sessions provide a little extra motivation and inspiration. Looking for more tough workouts that are easy to follow even while you’re away? Check out the Sweat60 YouTube channel.