I haven’t had access to a gym for three months—this is the 30-minute Pilates practice I’ve been relying on to keep me strong and injury-free

I've been lifting weights for half a decade and not just because I want to build muscle. Strength training keeps my body as pain-free as possible, particularly with a long-standing knee injury.

In December, I embarked on a three month trip around New Zealand and Sri Lanka. I was excited but was worried about letting go of my usual weight training as I'd rarely have access to a gym while away.

Instead of lifting weights, I found a mat Pilates routine that I did at least weekly and I was surprised by how much strength I managed to maintain with just these bodyweight moves. It’s also kept me injury-free.

It’s a 30-minute full-body routine by instructor Charlie Faulkner whose Pilates and yoga workouts I've enjoyed doing for years.

How to do the 30-minute Pilates routine

Full body Mat pilates | 30 mins - YouTube

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All you need is an exercise mat for this workout. Faulkner also suggests using a Pilates ball if you have one, although I still found the routine effective without one.

A number of exercises are done from your hands and knees so I always had a blanket nearby for extra padding.

Faulkner demonstrates each move in real time so you can just follow along. She offers modifications for moves like the side plank and push-up, making it suitable for different levels.

What I thought of swapping weights for a mat Pilates workout

Before my trip, I was lifting weights two or three times a week, so I had forgotten how challenging bodyweight workouts can be.

This routine is particularly helpful for building core strength, which is something I wanted to focus on while away. Building a strong core is essential to improving posture, addressing back pain and it can support overall strength.

Many moves in this routine—such as side plank, tabletop toe taps and push-up—are compound exercises, meaning they work multiple muscle groups and joints at once, making your workout more efficient.

This workout also challenges your glutes, which are the biggest muscles in your body. I make sure my workouts target this area, because my knee injury has previously been exacerbated by glute weakness.

Having done this workout regularly for three months, I've noticed many improvements. I can now hold a side plank for longer and my push-up has become smoother. The exercises dedicated to core strength also feel easier.

I've been through periods without lifting weights in the past and it’s often led to a knee injury (one time I ended up dislocating it). I was pleasantly surprised to manage three months of travelling with only a couple of niggles. I believe the mat Pilates—and this routine in particular— played a big part in that.

I'll be returning to this routine to continue maintaining strength and stability, and I'd recommend it to anyone looking for an effective full-body workout at home or when you’re travelling.