It Has Been 73 Days Since I Left Home For Vietnam, And I Have Been Many Places Since Then:
July 20th- Hanoi, Vietnam
July 29th- Ha Long Bay, Vietnam Weekend Trip
August 1st- Bangkok, Thailand
August 5th- Hanoi, Vietnam
August 11th- Da Nang, Vietnam
August 15th- Ho Chi Minh, Vietnam
August 18th- Krabi, Thailand- Short Vacation
August 23rd- Hanoi, Vietnam
August 26th- Ha Long Bay, Vietnam Weekend Trip
September 3rd- Chiang Mai, Thailand
September 8th- Hanoi, Vietnam
September 10th- Kim Boi, Vietnam Weekend Trip
September 21st- USA
September 28th- Chiang Mai, Thailand. The Point Is That I Have Not Been Anywhere For Too Long. I Have Not Had The Time To Settle In And Find A Routine. There Is One Thing That I Can Almost Always Count On When I Travel: There Will Be A Stairwell Near By. It Is Either In The Hotel That I Am Saying At Or In The Building That I Am Working At. I Take This Opportunity To Get A Free High-Intensity Interval Training (HIIT) Work Out In. It Is Free, Convenient, Quick And Does Not Require Any Equipment. Often Times Stairwells Are Indoors, Which Means Shade From The Very Hot Sun And Shelter From The Downpour Of Tropical Rain. In Southeast Asia, These Two Things Often Happen All Together In The Course Of My 15 Minute Work-Outs. Next Time You Have A Stairwell Handy, Try These Exercise Programs. All Programs Start From The Bottom.

Terms to know:
Easy Round– Up 5 Floors- Down 5 Floors At A Slow Pace (To Catch Your Breath)
Suicide Floors– Up 5, Down 5. Up 4, Down 4. Up 3, Down 3. Up 2, Down 2, Up 1, Down 1.

Double-Ups– Skip A Step On The Way Up

Single Downs– Touch Both Feet To Each Step On The Way Down (Very Difficult, Take Caution! Switch Leading Legs Every Floor)

Bodyweight Squat (Air Squat)– Stand With Your Feet Toes Pointing Forward At Hip Width Apart, Keeping Your Weight On Your Heels, Bend Your Knees And Squat Down

Platform – A Section Of Flat Flooring Where Two Sets Of Staircases Meet
Don’t Cheat: “up 3” does not mean “go up to the third floor” it means go up three floors of stairs, so if you are starting at the first floor, up three would put you at the 4th floor.

Beginner (Up 16)
1 Easy Round + 10 Incline push-ups at the bottom (use the railing bar on a platform or a wall)
3 suicide floors + 5 Incline push-ups at every other platform
1-minute rest
10 Sit-ups
1 Easy Round
Finish with 2 x 30-second plank holds

Intermediate (up 22)
1 Easy Round + 10 Incline push-ups at the bottom
3 suicide floors + 10 incline push-ups at each top
1-minute rest
15 bodyweight squats at the bottom
3 suicide floors + 10 sit-ups at each top (time to get dirty)
1-minute rest
15 bodyweight squats at the bottom
1 Easy Round
Finish with a 1-minute plank hold

Difficult (up 38)
1 Easy Round + 15 push-ups at the bottom
3 suicide floors with burpees at every other platform
30-second rest
1 easy round
3 suicide floors with double ups and single downs + 10 sit-ups at each platform
30-second rest
1 easy round + 15 push-ups at the bottom
30-second rest
3 suicide floors + 10 bodyweight squats at every other platform
30-second rest
1 easy round
Finish with 2 x 1-minute plank holds

Disclaimer: There is a risk in exercising on stairs. Use caution when going up and down, careful not to fall. Respect other people using the staircase. Do not do this exercise program if you have a history of knee issues, especially anything related to the patella. Always wear good fitting athletic shoes when exercising (do not do this barefoot). This is a recommendation, feel free to personalize it and to take breaks whenever necessary. Always hydrate well!