Whether you’re sick, traveling, or just can’t head to the gym for any reason, a nomadic workout can charge you up and prevent you from slacking off. Simply put, a nomad’s workout is a workout that you can perform at home, or anywhere else where you don’t have access to gym equipment. It may be added to your 7-Minute Workout Plans for faster results.

The following workout program requires minimal equipment, can be performed in a small space, and only needs your body weight and a good-quality yoga mat, carpet, or a towel to lie on. To intensify your workout, you might want to minimize rest time and perform these movements seamlessly without breaks. Discipline and patience would be the key to better results.

Tip: Our virtual fitness experts advise all early starters to keep their heart rate up throughout their workout to boost their cardiovascular fitness and elevate their endorphin levels.

  • 15-Minute Workout: Getting Started

A Nomad’s Workout is a simple but effective technique to maximize the efficiency of a fitness routine with that of your body. It works especially well if you are short of time and can’t devote too much time to hours of sweat sessions every day. It will also help you with goals like faster weight loss and improved metabolism.

Here’s how to get started with a 15-minute workout session of Nomad’s Workout right now:


Start your workout with a basic stretch routine. 20 reps of the Surya Namaskar pose is a good option. This stretches the major muscle groups of your body such as the quads, hamstrings, hip flexors, chest, and back. Do some neck rolls and tricep and bicep stretches and you are ready to begin!

Jump Rope

Jump Rope

If you don’t have a jump rope, that’s fine. You can simply mimic the movement without it. If you have one, you may continue jumping rope for 4 minutes. This will warm you up and boost your heart rate, and would also increase your agility and flexibility.


People hate burpees because they are very challenging. It is a great compound exercise that utilizes many muscle groups like the core, upper back, legs, and arms. It’s also good cardio and a great fat burner. To perform a burpee, stand with your hands by your sides and legs shoulder-width apart.

Squat and place your hands on the ground. After that, thrust your legs behind and get into a plank position. Jump up to a squat position and jump again to standing up. Repeat 10-15 times.



Squats are great for the lower body as they use your glutes, quads, hamstrings, back, and core. Stand with legs hip-distance apart with toes pointing slightly outward. Engage your core and lower your body to a squat position.

Start with your chin up, maintaining a neutral spine, putting your weight on your heels, and keep bringing your body down till your thighs are parallel to the floor. Do 20 reps.

Triceps Dips

You can perform triceps dips using a sturdy chair, a sofa, or your kitchen counter. Sit on the edge of your chair while holding the front edge and move your butt off the chair with feet hip-width apart. Lower your hips toward the floor and facilitate this movement by bending your elbows. Push your hands down to bring yourself back up and repeat. Perform 15-20 reps without breaks.



Lunges are great for the inner thighs, glutes, and abs. Stand with feet close together, core engaged, and head facing forward. Take a big step forward and bend down so that your front leg’s thigh is parallel to the ground. Alternate legs. Repeat 15 to 20 times.

Side Plank

Take a push-up position and lower your weight to your left forearm. Now place your right foot on top of the left one or in front of it and push your body up with your left foot and arm. Stretch your right arm upward and look towards it. Maintain this position for at least 30 to 60 seconds. And switch sides. Repeat 5 times on each side.

Virtual Core:

If you are an experienced fitness coach yourself, you would probably be aware of the importance of staying in top shape. Your clients too would expect you to help them with the same. We recommend going ahead with a software-based approach to create, manage, operate, and grow your business online.

Here’s a link to get started with it and to avail of four free months of the SERVE Plan!

Get Started with These 15-Minute Workouts

Nomad’s Workouts are the best of all workouts that are pursued for a shorter period for a series of focused health and fitness goals. They can help you stay in shape, burn belly fat, stay motivated to work out and reduce stress. These 15-minute exercise sessions would also help you keep your metabolic process in shape, boost your happiness, and improve your sleep patterns.

The key is to choose a virtual fitness trainer who can help you get started with it in a better and well-advised way. You can then take it up from there and work on your fitness daily. All you would need is a desire to try the new normal to make a positive change to your life.

Related Posts