At 50 years old, I follow a home workout routine where metabolic training takes precedence over traditional cardio. A pull-up bar, a set of heavy dumbbells, an exercise mat, and a couple of chairs are all the equipment I need for a focused and intense 45-minute workout session.

However, when I’m traveling or staying somewhere without equipment, this is my go-to list of exercises. They can be done anytime, anywhere, and are effective enough to keep the body in good shape:

• Squats: 3 × 20 reps
• Push-Ups: 3 × 20 reps
• Lunges: 3 × 15 reps per side
• Wall Sit: 3 × 45 seconds
• Chair Dips: 3 × 15 reps
• Planks: 3 × 60 seconds
• Crunches: 3 × 30 reps

Special mention: A 30-minute walk every day is worth more than two hours at the gym spent taking selfies.

Keeping your body healthy is more a matter of discipline and determination than gym memberships or expensive home equipment.