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Cardio + Abs Bodyweight Workout with Vital Proteins {Traveling + At-Home Workout}

Whether you’re training at-home or traveling, this cardio + abs bodyweight workout consists of nine effective, no-equipment exercises that need to be part of your workout routine. 

The holiday hustle n’ bustle is in full effect in my household. In fact, I just spent 10 minutes texting a friend back and forth trying to get a lunch date on the calendar. Turns out we’ll be doing lunch in 2017.

While adding holiday parties, cookie baking and family-filled travel on top of your ever-expanding to-do list is loads of fun; it can make getting to the gym difficult.

Which is why I love bodyweight workouts. Exercise is not confined to treadmills, squat racks and dumbbells my friends. Now, you can break a sweat anytime, anywhere with this equipment-free, cardio and abs bodyweight workout. It’s the perfect, 30-minute at-home or on-the-road, traveling sweat session. 

The best part, I bet you’ve never tried some of these moves! This HIIT {high intensity interval training} workout mixes plank and push up variations with squat and lunge combinations for a seriously challenging repetition-based, cardio and abs circuit.

And to make your pre-and-post workout fuel as convenient as possible I’ve teamed up with Vital Proteins because this bodyweight workout pairs perfectly with their new, on-the-go Collagen Peptide Stick Packs!

If you’re having trouble viewing this Cardio + Abs Bodyweight Workout, try turning off or pausing your ad-blocker. If you prefer, you can also view this video on Youtube here. 

the workout: cardio + abs bodyweight workout 

This cardio and abs bodyweight workout consists of three circuits. Each circuit has three, repetition-based exercises. Complete each circuit x three sets before moving onto the next circuit. Repeat entire workout x two sets for a complete workout that will take approximately 30-minutes. 

It’s amazing what you can do with just your bodyweight — from plank and burpee variations to squat and lunge combinations that leave no excuses for skipping a workout whether you’re at home, the office, a hotel, or traveling. Regardless of where you’re training, these nine effective, no-equipment exercises need to be part of your workout routine.

Circuit One: 

1. Hop Scotch Squats — 20 Reps
2. Alternating Down Dog Knee Pull — 12 Reps {6 reps per leg}
3. Burpee + Split Jump — 10 Reps

X 3 sets

1 Minute Rest

Circuit Two: 

1. Sprinter Lunges — 20 Reps {20 reps per leg}
2. Marching Glute Bridge — 12 Reps {12 reps per leg}
3. 180 Burpees — 10 Reps

X 3 sets

1 Minute Rest

Circuit Three: 

1. Plank Launchers — 20 Reps
2. Windmill Squat Hops — 12 Reps
3. Burpee + Push Up — 10 Reps

X 3 sets

1 Minute Rest + Cool Down

Repeat entire workout x 2 sets.

See video above for complete workout and proper exercise form. 

hop scotch squats — 20 reps  

alternating down dog knee pull — 12 reps  {6 reps per leg}

burpee + split jump — 10 reps  

sprinter lunges — 10 reps {20 reps per leg}

marching glute bridge — 12 reps {12 reps per leg}

180 burpees — 10 reps  

plank launchers — 20 reps  

windmill squat hops — 12 reps  

burpee + push up — 10 reps  

Vital Proteins On-The-Go Workout Fuel 

I’m pretty much always on the go. Leaving the house around 5am with two-to-three bags and a coffee/tea mug, water bottle, mason jar, shaker bottle and lunch bag packed somewhere in those bags. Which is why I was so excited when Vital Proteins released their new, on-the-go Collagen Peptide Stick Packs!

These travel-friendly, pre-portioned and packaged collagen peptide sticks make my life so much easier! I used to pre-portion my vital proteins collagen and collagen whey protein into zip-lock baggies or small tupperware containers. But now I can just grab the most abundant source of protein in my body in an easy, to-go stick pack! 

And these collagen peptide sticks are digestible and soluble in cold or hot liquids. So you can stir them into water, juices, and smoothies, or mix them with coffee, oatmeal, soups, and sauces. For more recipe ideas you can visit Vital Proteins collagen recipe blog or give my collagen-infused chocolate mousse overnight oats a try!

And if you’ve been following me on Instagram you know I’ve recently tried Vital Proteins newest product, Vanilla flavored Collagen Peptides. Yes, just in time for the holiday’s, no sugar cookie recipe is complete without Vanilla Collagen Peptides. But it’s uses go far beyond sugar cookies. My current favorite is mixing 1 scoop of the Vanilla Collagen Peptides with 2-3 tablespoons heavy whipping cream and 6-8 oz of coffee. It’s basically like a creamy, frothy, vanilla latte or cappuccino!

Did I mention collagen is great for your skin, hair, nails, bones and joints too? Yes, not only can it add flavor to your coffee but it adds a whole host of health benefits too. Order your 10 oz or 20 oz Canister of Vital Proteins Original Collagen Peptides; or get the on-the-go box of 20 Collagen Stick Packs today!

Still looking for a holiday gift for your fitness-loving friends and family?! This Vital Proteins Collagen Peptides Holiday Trio won’t disappoint!

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: cardio + abs bodyweight workout 

This cardio and abs bodyweight workout consists of three circuits. Each circuit has three, repetition-based exercises. Complete each circuit x three sets before moving onto the next circuit. Repeat entire workout x two sets. 

Circuit One: 

1. Hop Scotch Squats — 20 Reps
2. Alternating Down Dog Knee Pull — 12 Reps {6 reps per leg}
3. Burpee + Split Jump — 10 Reps

X 3 sets

1 Minute Rest

Circuit Two: 

1. Sprinter Lunges — 20 Reps {20 reps per leg}
2. Marching Glute Bridge — 12 Reps {12 reps per leg}
3. 180 Burpees — 10 Reps

X 3 sets

1 Minute Rest

Circuit Three: 

1. Plank Launchers — 20 Reps
2. Windmill Squat Hops — 12 Reps
3. Burpee + Push Up — 10 Reps

X 3 sets

1 Minute Rest + Cool Down

Repeat entire workout x 2 sets.

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