A few years back, my wife and I were on a around the world trip. We have been enjoying the amazing sites, but also indulging in food, beer, and wine. I used to do CrossFit regularly, but living in hotels and hostels makes it really hard to stay in shape.
Doing some research, I found an article in the New York Times (also covered by Lifehacker, The Huffington Post and Apartment Therapy) about the Scientific 7-Minute Workout for busy individuals. It does not require any equipment, and it can be done quickly and easily in a hotel room or outside.
The 7 minute workout basically consists of the following 12 workouts with 30 seconds of work for each exercise and 10 seconds of rest in-between:
1) Jumping Jacks
2) Wall Sit
4) Abdominal Crunches
5) Step-Up Onto Chair
7) Tricept Dips
9) High Knee Running
11) Push-up and Rotation
12) Side Plank
Being a computer nerd, we immediately started working on an application to time the workout and assist with letting you know what exercise to do when. The application was launched on Hacker News shortly after that.
I hope you enjoy the workout, and it is as helpful to you, as it has been to me and my family.