3 Quick, One-Exercise Travel Workouts

All-killer, no-filler Friday for when you need something super effective in a pinch.

Fridays are reserved for our signature posts.

• The first Friday of the month is our epic Burn the Ships workout.

• The second Friday of the month is Gear Not Stuff.

• Third Friday: The Expedition (my favorite to write because it nourishes my ADD brain).

• Fourth Friday: Q&As.

But when a month sneaks in a fifth Friday, we run our All Killer, No Filler posts.

These posts feature something that’s improved my life lately. They’re quick, practical, and potent.

This fifth Friday, we’re featuring three one-exercise workouts that pack a lot of punch in a little time.

A Month of Quick Workouts

I was traveling for two talks all of last week—I spoke at the Ramsey Entreleadership Summit in Orlando (an incredible event), then traveled to another city to speak with the greatest NFL team on Earth. The week before that, I was traveling as well.

Travel throws my type-A exercise programming out the window. I have to balance my regular work with giving a talk—all while dealing with time changes and plenty of flights and driving.

In those situations, I might have only 15-20 minutes to exercise in my hotel room or the hotel gym.

But I’m fine. Better than fine.

That’s because I’ve found a few very simple, highly effective workouts. They each contain just one exercise. But magic lies in that simplicity: I don’t have to think and plan, and I can do a lot of work into my limited time.

I didn’t just make these workouts up—they’re based on three different studies.

In one of these studies, for example, athletes followed a specific protocol that included just one exercise for 12 minutes total (including rest breaks). They did it just twice a week. That’s 24 total minutes in the gym per week.

After six weeks, the athletes:

• Improved their squat strength by 11 percent.

• Improved their jump height by 15 percent.

• Improved their explosive strength by 19 percent.

Those are wild improvements for such little exercise in a group of people who were already fit.

Use these workouts when you’re traveling. Use them when life gets hectic. Use them to kill excuses. The research suggests they can work just as well as the more complicated, longer stuff.

Today, you’ll learn:

• Three specific, dead-simple workouts you can do in a hotel room or at home to improve your VO2 max and strength.

• A 12-minute, single-exercise workout that boosted explosive strength by 19%.

• A 10-minute hotel room interval routine that scientifically matches the benefits of a 45-minute run.

• The 3-minute bodyweight workout that matched the benefits of a 60-minute military PT routine.

Shoutout to our partners:

• Momentous made me feel good about supplements again. Every single product is heavily tested for purity because Momentous has contracts with professional sports teams and the U.S. military. They also sell what works rather than offering a million fringe options that don’t offer benefits. I use Momentous’ Plant Protein Powder, Multivitamin, and Creatine daily.

The three workouts