Cardio (no equipment)

 After working on that vacation body, why lose it for lack of a treadmill or track? Here are some cardio exercises that can be done anywhere. Burn some calories so you can enjoy your vacation properly.
 You do not have to spend a lot of your vacation time on your cardio. Even 15 minutes a few times a week can increase your metabolism as well as keep you mindful of how far in your fitness program you have come.  (modified version at the end)

Exercises for time:
Mountain climbers

• Enter a push-up position and pull each knee to your chest as though you are running.
• Keep your back straight, your core tight, and your arms at  90* to your body and the floor. To get the best workout, move hard and fast!
• Don't wake the neighbors in the hotel room by "running" too loudly!
  

Stair climbing

• Run, walk, or even squat jump up the stairs. Just push yourself and make the
  time matter!

• If you decide to squat jump, be sure to squat properly with your knees not bending past the plane of your toes.
• Wear proper foot gear so that you do not stub your toes.
  
• Remember: You do not have to search for areas with many floors of stairs. An entry-way with 4-5 stairs is enough to do squat jumps and small-sprints.
  

Jump rope

• Ok, you need equipment for this, but you can pack it in your backpack.
• Try different kinds of jumps and find what works for you-one foot at a time, running style, double jumping, etc. Re-live recess!

Exercises for reps (try sets of 10-15):
Squat jumps

• Watch out for waking guests in the hotel room below you by jumping too loudly!
• Can be done in your room straight up and down for jumping height.
  
• Can be done down the hallway for jumping distance.
• Make sure to perform a good squat each time with your knees not bending past the plane of your toes, your chest facing forward, and your head upright.
  

Burpees

• This is a cardio blaster! Do as many as you can each time
• Bend down and put your hands on the floor into a crouched position and spring your feet back into a push up position. 
• Do a push up then bring your feet back to a crouch (by jumping your feet toward your hands).
• Stand up straight and use your upward momentum to jump into the air.
  
• Repeat for each rep. This should become one fluid set of motions.

Jumping jacks

• Kicking it old school for cardio!
• Try a variety: Regular, one footed, kick forward, kick backward, or even spin in a circle. Have some fun with this and let loose!
  

Modified cardio for difficulty walking
Chair sits

• Do modified squats by sitting into a chair or onto a bed and then standing back up with out using your hands. 
• Make sure to use those quads and press up out of the sit position.
• You can do this based on time or by counting reps!
  

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