by Michelle Catanese

Founders of Barre Bee Fit, fitness experts Jillian Lorenz and Ariana Chernin, say that working out on-the-go is easy and effective. Here, they share their go-to travel-friendly moves that you can do while you relax pool- or beachside (or even while still in your hotel room). Plus, not only can they help boost your calorie burn all day long, they won’t make you feel like you’re doing much work at all. All you need to do: Each move should take four minutes total; do all of them one after another and you’ve got an amazing 20-minute workout done.

1. Leg Lifts

Start by lying on your right side, using your right elbow as a support. Stay lifted off the shoulder (you should feel a stretch along the right oblique; place your left hand in front of your body for extra support if you need it). Your legs should be pointed long so that they are in line with your hips and create one long line with your body. Next, lift your top leg up as high as you can, creating a 90-degree angle, while pointing through toes and engaging your quads. At your highest point, flex your lifted foot and slowly drive it back down with the control. Repeat 30 times on each side.

2. The Lift and Lunge

Start on all fours, with your hands directly underneath your shoulders, fingers spread wide. Keep the neck long and the gaze about six inches in front of your fingertips. First, lift your left arm straight out in front of you at shoulder height, fingers pointed forward. At the same time, bend your right leg at the knee, pointing your toe straight up to the sky, keeping your knee at hip height. From there, drive your right knee forward as you bring your hands to your hips. Finish with your knee up and foot down, in a lunge, making sure the front knee is at a 90-degree angle. Then engage your core to go back to the previous position (arm straight and leg bent and lifted). Repeat 30 times on each leg.

3. The Reverse Seat Point

Start by laying on your right side, with your right forearm on the ground and lifting up through your shoulder (you should feel a stretch along the right oblique, and place your left hand on the ground for extra support). Keep your legs in a straight line with your hips and point you toes. Next, bend your top leg back, driving your heel in toward your butt (keep both toes pointed). From here, point your left toe and straighten your leg, keeping your left top leg behind the bottom right leg. Drive the heel in to the seat and extend, repeating 30 times on each side. Be sure to stay lifted out of the shoulder the entire time too!

4. Side Bend Arms 

Start seated with your legs crossed, keeping your navel tucked in and shoulders rolled back and down. Raise your arms to a T shape, with your palms facing toward the ground. Next, bend your right arm so that your hand is above your head (you can use your body weight or grab your water bottle!) and your palm is facing out. (Your elbow should be at a 90-degree angle.) Then, straighten both arms, bringing them straight in front of you, palms facing down, at shoulder height. Return to the starting position, and then switch to the other side (making the 90-degree angle with your left arm, etc.). Repeat 30 times on each side.

5. Twisted Leg “V”

Start by laying on your back, tucking your navel to your spine and trying to flatten your lower back against the ground. Place your hands behind your head, keeping your elbows wide and your chin off your chest. Bring your legs up to tabletop position and cross them at the ankles. Then, crunch higher, lifting your shoulder blades higher off the ground as you straighten legs in a V shape, pointing your toes toward the sky. Repeat 30 times, and then switch the way your ankles are crossed. Repeat 30 times.

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