Traveling can be rough. Sometimes it’s for pleasure and sometimes for business. It’s a funny paradox, isn’t it?
Many of us love nothing more than hitting the open road and driving off into the sunset, or catching a flight to travel distant lands. However, the act of abandoning our routine at home can be devastating to our fitness goals. Constantly people ask me “How can I be this out of shape? I was only gone for a week!”
Despite our best intentions we often let exercise go while we travel. Thinking that an hour in the gym just isn’t realistic with everything else going on. This combined with a little jet lag, dehydration and road or airport food can leave even the best athlete in rough shape by the time they return home.
Well, I’m here to tell you it can be much easier than you think.
Maintain your fitness by focusing on intensity over duration
Crushing an hour long workout in the gym can wait until your back home. The trick to staying fit while traveling is to keep it short and simple. Think of your “on the road training” as fitness maintenance where work capacity and consistency trumps duration. An intense 15 minute full body workout will keep you burning calories and building muscle while you’re sipping cocktails by the beach o hitting back to back business meetings.
Top 5 Travel workouts without access to a gym
Warm up: 50 jumping jacks, 50 high knees, 10 squats, 10 pushups.
Cool down: 30 second pigeon stretch each leg, 30 second hamstring stretch, 30 second wall stretch each leg.
- Set the clock for 15 minutes. Perform as many rounds as possible (AMRAP) of: 5 burpees, 30 second pushup position plank, 15 sit-ups, 30 second elbow plank, 15 air squats. Keep up the pace up and push it until the end!
- Complete 5 rounds for time of: 10 alternating jump lunges, 10 knee tuck push ups, 10 jump squats, 10 v-ups. Keep your breaks short and burn it out!
- Double Tabata – 20 seconds of work followed by 10 seconds of rest for 8 rounds. 1) Alternate your 20 seconds of work between burpees and air squats. Example, round one: 20 seconds of burpees, 10 seconds rest, round two, 20 seconds of air squats 10 seconds rest. Repeat for 8 rounds. 2) Alternate rounds between leg lifts and sit ups. Use same example as above.
- 10 minute push up and squat EMOM (every minute on the minute). 3, 2, 1 go! Do 10 pushups as fast as you can then immediately do 10 squats. Take the remainder of the minute off and repeat exactly when the next minute occurs. Do this 10 times.
- 4 rounds for time: 20 mountain climbers, 20 lateral lunges, 20 sit-ups, 20 squats. This one is a leg and core blaster so get ready to feel the burn!
Boom. Thats enough body weight exercises to get you through a week or two with out a gym. However, if you have access to weights get ready for a hotel gym workout series that’ll keep your body burning calories for days.
Part 2 will come next week with a focus on workouts you can do WITH access to a gym