With the holidays in full swing, if you’re one of many people traveling, it can often be difficult to get to the gym for a workout. This can be somewhat hazardous considering the extra eating and drinking that tends to happen when families and friends get together to catch up, reminisce and share laughs. You may not want to skip out on the champagne toasts and pumpkin pie, but you can make sure to burn off those extra calories with a workout that can be done just about anywhere, using your body as the only resistance. The following is an exercise program you can do in your hotel room, parents’ guest room or friend’s backyard (if you’re fortunate to be traveling to a warm enough location). You’ll want to make it through the circuit at least once, but if you’ve got a spare 20-30 minutes, you should be able to get three sets of about 12-15 repetitions each, with a 2-3 minute cardio interval in between each circuit.

It’s always a good idea to get the body prepared for the workout by activating the most important musculature in the body: the core. Having a strong, activated core makes you better able to manipulate the body’s extremities without injury. Perform the following exercises for about 20-30 seconds if you’re a beginner, or up the ante and add an extra half minute. Perform each exercise twice, unless you are restricted by time.

• Elbow plank: Lie face down with your elbows directly under your shoulders. Tuck your chin in and elongate the back of your neck. Lift your knees so that your weight is resting on the elbows and toes. Draw your abdominals in and actively contract your glutes to maintain a neutral arch in your spine. If you have difficulty holding this position, simply drop down to your knees, rest, and try again.

• Bridge: This exercise helps get the glutes fired up. Lie on your back and bring the heels of your feet about 5 inches away from your rear end. Place the feet about hip width apart, and slowly lift the hips from the ground, peeling your spine from the floor one vertebra at a time. Optimal form means that you can draw an imaginary straight line from the knee right down to the shoulder. Hold this position.

Circuit training is a great way to improve health and fitness levels in a minimal amount of time. You are able to perform a variety of exercises right after the other, with very little time in between. This is also an opportunity to focus on your form, which can sometimes go out the window when you’re lugging around heavy external resistance. Perform 12-15 repetitions and then move on to the next exercise. Take a break at the end of the circuit, after you’ve completed the cardio portion.

• Lunge: This old standard is great for building lower body strength. It also offers great versatility to keep the body guessing and help you maintain concentration. For a basic lunge, you’ll want to stagger your feet, making sure that they remain hip-width apart. Lean slightly forward so that a good portion of your weight is displaced over the front foot. Keeping an upright upper body, lower your hips toward the ground until your knees make a right angle. Return to start. For an extra challenge, place the back foot up on a higher surface, such as a step stool or bench.

• Pushups: Those of you who read this column on a regular basis (I know there are a few of you out there!) have probably figured out that the pushup is one of my favorite exercises. When performed correctly, you can involve just about every muscle in the body. Get into the pushup position with the hands directly beneath the shoulders and feet hip-width apart. Keep a rigid body with a minimal arch in the lower spine. Lower to the ground until the distance between your chest and the ground is about hand-width. Return to start. For an extra challenge, and to focus the effort on the chest and triceps, keep your elbows tucked into your ribs throughout the movement.

• Crunch: While there are many better and more functional abdominal exercises you can do, the crunch is still a viable movement to work that six-pack. Lie on your back with the knees bent. Draw your abdominals in to your spine and lift the shoulders from the floor. Try to lift up toward the ceiling as opposed to rounding the shoulders forward. Also make sure to contract the abs the entire time. Amp up the challenge and place your feet up against a wall.

• Squat: Anyone who is looking for a generous posterior, warrior legs, or a tight, firm and sleek lower body should include squats into the workout. Place the feet hip-width apart and sink back into the hips making sure to keep the upper body as upright as possible. Lower your body until your upper legs are parallel with the floor and return to start. Give the movement some extra gusto by adding a jump in between.

• Prone Cobra: To ensure good posture and decrease the potential for injury, it is very important to make sure the back doesn’t go neglected. Lie face down with your arms at your sides. Draw the abs in, squeeze your glutes and lift the chest about 3-4 inches from the ground. Open up the chest nice and wide by squeezing the shoulder blades together. Hold for about five seconds and repeat.

Get that heart rate pumping to improve cardiovascular strength and reduce potential health issues with a 2-3 minute cardio interval. This can be an exercise of your choice. Some examples might be jumping jacks, jumping rope (mimic the movement if you are without a rope), jogging in place or repeatedly stepping up onto a bench or step stool.

Once you have completed this sequence, rest for about 30 seconds, grab a few gulps of water and repeat. This routine will help keep you strong and fit, and will help you ward off those extra calories that seem to accompany traveling.