While vacations are great for your mental health (and could help you live longer), they can also be disruptive when it comes to your regular routines like eating, sleeping, and exercising. But the same habits that ground you at home can have a similar effect on the road if you put a travel-friendly spin on them.

When it comes to your workouts, to help you stay moving on the go, trainer Rhys Athayde, founder of the PHANTOM Fitness app, created a 15-minute, no-equipment, full-body workout that you can do anytime, anywhere. Athayde’s trained the likes of Hailey Bieber, Kaia Gerber, and other celebrities whose careers often require loads of travel. He says that a mix of exercise, rest, and hydration is a big part of their fitness regimens wherever they are, and this quick workout is the type he’d program for his clients to do on the go.

A 15-minute, travel-friendly workout

Complete each circuit twice through before moving on to the next. Perform each move for 30 seconds, then go straight on to the next one. Rest for one minute between circuits.

Circuit A

• Reverse lunge to front kick (right leg)
• Reverse lunge to front kick (left leg)
• Alternating curtsy lunges
• Walkouts with shoulder taps
• Jump squat

Circuit B

• Reverse lunge with twist (right leg)
• Reverse lunge with twist (left leg)
• Burpee with push-up
• Mountain climbers
• Jump squat to alternating jump lunge
• Skaters

Circuit C

• Leg lifts
• Bicycle crunches
• Push-ups
• Forearm plank with alternating hip dips

Athayde‘s trick to stay motivated to work out while traveling

Even if you have a consistent fitness routine at home, it can be easy to lose the willpower to workout while away. When this happens, Athayde recommends two things: checking in with your attitude toward exercise itself, and finding the right workout that meets you where you are.

“It starts with how you view working out,” Athayde says. “If you see it as a chore, you’re going to dread it every day and take an entire [vacation] off. I see working out as a way to feel good, and it’s something I really enjoy. There’s also so many different ways to workout that I can mix and match on a holiday without it feeling mundane or repetitive.”