This blog post was written by Shawna Carter, CAF Idaho Associate Programs Manager. After years of volunteering with CAF-Idaho, she joined the team full-time in 2024, bringing her passion for fitness, community, and inclusion to every program she leads.

For those with busy schedules or who travel often, staying consistent with workouts can be a challenge. Whether due to limited time, lack of access to equipment and space, or simply low motivation. Maintaining your fitness routine, even while on the road, is key to performing at your best.

The best way to stay on track is to plan and decide what your workout routine will look like. Keep it short, simple, and realistic to increase your chances of following through. Even brief sessions can burn calories and contribute to your overall health. Pack a resistance band to add intensity when a gym isn’t available and focus on routines that can be done almost anywhere, even in a hotel room.

I’ve put together a simple 10-minute workout circuit that’s perfect for travel. It helps prepare your mind for competition, increases blood flow to warm up your muscles, and activates your neuromuscular system to boost coordination, reaction time, and overall power. There are also adaptive options for every move, including seated or wheelchair variations, low-impact regressions, and band- or bodyweight-only alternatives I’ve included. This way you can match the routine to your equipment, mobility, and energy.

This quick routine is a great workout for people of different abilities and is effective for exercising even with limited time. Exercising regularly, even in short bursts, supports overall health and helps with calorie expenditure.

10-Minute Workout Circuit When Traveling

How It Works

Total time: about 10 minutes

Equipment: resistance band (optional) or light weights

• Begin with a 1-minute warm-up.
• Complete 5 main exercises for 30 seconds each.
• Move quickly from one to the next.
• Repeat the circuit 4 times in total.
• Seated or wheelchair alternatives are provided for most exercises.

Warm-Up (1 minute)

Even for a light workout, a warm-up primes your cardiovascular system and raises your temperature, so muscles and joints are ready to work. The seated versions of exercises we will talk about deliver quick upper body cardio without high impact.

Start with three 20-second rounds of movement, resting for 10 seconds in between.

• Standing: Jumping jacks
• Seated: Arm jacks

This will raise your heart rate, loosen joints, and prepare your body to move.

1. Bent Over Banded Rows

Builds upper-back strength and scapular control, undoing the rounded-shoulder posture of travel. Also trains the core to resist collapse while you pull which is key for healthy shoulders.

1. Stand with your feet about hip width apart, the resistance band under your feet.
2. Bend knees slightly and hinge forward at the hips, keeping your core tight and back flat.
3. Pull your hands toward your pockets, squeezing your upper back muscles together. Pause, then slowly return to the start position.

Modified: Seated Bent Over Row

1. Place the band under your feet or foot plate.
2. Hinge forward slightly, keeping your back flat and your core tight.
3. Pull your hands toward your pockets, squeeze your upper back, pause, and slowly release.

2. Squat to Overhead Press with Band

A full body workout in one move: legs and hips drive force, the core transfers it, and the shoulders finish overhead. The seated press keeps the training on the upper body when loading the lower body isn’t ideal.

1. Stand with feet a little wider than hip width; toes pointed slightly out.
2. Place the band under your feet and hold the handles or ends at your hips. You can also use a weight, such as a dumbbell or kettlebell, if available.
3. Lower into a squat, bringing your hands to your shoulders.
4. As you stand tall, press the band straight up overhead. Pause, then repeat.

Modified: Seated Overhead Press

1. Sit tall with the band anchored under your chair or foot plate.
2. Hold the ends at shoulder height with palms facing forward.
3. Press both hands straight up overhead until arms are extended.
4. Slowly return to the start position and repeat.

3. Push-Ups

Develops pushing strength (chest, triceps, anterior delts) while the core stabilizes the spine. Seated punches offer a joint-friendly cardiovascular exercise and coordination drill when floor work isn’t accessible.

1. Start on your hands and knees.

   For a modified push-up, bend knees and keep them on the floor to maintain stability and proper form.

2. Place hands slightly wider than shoulder-width apart.
3. Extend your legs back so you’re balanced on your hands and toes.
4. Engage your core, lower your chest toward the floor, keeping elbows close to your sides.
5. Push back up to the start position, maintaining a straight line from head to heels.

Alternative: Seated Punches

1. Sit tall with your hands lightly closed into fists in front of your face. Seated punches are effective upper body exercises that help build strength and cardio endurance.
2. Extend one arm straight out quickly, then return it as you punch with the other.
3. Continue alternating rapidly, keeping your core tight and rotating slightly through your torso if possible.
4. Focus on controlled breathing and consistent rhythm for the full 30 seconds.

4. Front Lunge to Twist

This combines stability and mobility, strengthening your legs and core through dynamic movement.

1. Start with feet hip width apart.
2. Step forward with one leg while the other leg remains behind for support, lowering both knees to about 90 degrees.
3. As you hold the position, twist your upper body toward the front knee.
4. Keep your chest lifted, core tight, and return to start. Repeat on the other leg.

Modified: Seated Torso Twists

1. Sit upright with feet flat on the floor or foot plate. Seated torso twists are effective core exercises for improving strength and mobility.
2. Hold your arms in front of you with elbows bent at 90 degrees.
3. Rotate your torso to one side, then the other, keeping your core engaged and head aligned with your shoulders.
4. Move smoothly and with control to maintain balance.

5. The I-Y-T-W Shoulder Sequence

This move activates and strengthens the shoulders and upper back.

1. Start arms straight overhead to form an I. Palms and thumbs facing forward and reach long without shrugging.
2. Bring both arms overhead to form a Y. About 45–60° from your head; ribs down, neck relaxed.
3. Lower arms to shoulder height to form a T. Squeeze shoulder blades together.
4. Return to the Y position, then draw elbows down into a W, squeezing shoulder blades together.
5. Continue moving through the I–Y–T–W sequence with steady control.

Alternative: Seated I-Y-T-W

Perform the same motion while seated, maintaining upright posture and engaging your core for stability. Keep your movements deliberate and controlled.

Optional Finisher: Torso Twists

Finish the circuit with gentle torso rotations to improve core mobility.

1. Stand or sit tall with feet hip width apart.
2. Bend your elbows to 90 degrees and rotate your torso side to side.
3. Keep your movement smooth and your head aligned with your shoulders.

Incorporating Adaptive Workouts into Daily Life

Stay ready—short, focused sessions work. Start with a ten-minute workout, then build intensity and more reps as you gain confidence. Begin with bodyweight moves and add resistance bands or specialized equipment as needed. Because adaptive fitness is flexible—home, gym, or outdoors—good technique keeps risk low while improving cardiovascular health, strength, and overall well-being.

Access the Game: Gear, Goals & CAF Grants

Whether you’re maintaining consistency on the road or progressing a personalized exercise program, mix and match tailored exercises to your specific needs. Swap in an arm ergometer for upper-body cardio when the lower body needs a break and keep the cardio benefits aligned to clear fitness goals. Explore CAF’s adaptive sports equipment resources, and if cost is a barrier, apply for CAF grants for gear, coaching, or competition travel.