Always on the go lately? Here's how to fit in a quick and effective workout while on vacation.
You do not need to check out of your workout routine just because you’ve checked in to a hotel. You may not have all of the machines, weights, and classes that you left at home, but you can still burn the calories to earn the vacay food and drinks.
Below are three different forms of exercise you can do while on the go. If your hotel doesn't have a gym, you can make do with makeshift weights, natural terrain, or even just your hotel room's private space. Maybe limit your jumping if you are not on the first floor.
If you are used to certain equipment in your gym and do not see nearly enough to fill a full leg, back, or chest day, then make up your own routine. Circuit training improves your anaerobic endurance and burns calories like crazy. You will be dripping at the end of a half hour workout—ready for a shower or a dip in the pool.
Below is an example of a hotel HIIT workout.
(repeat 3 times through)
25 jumping jacks
15 static squats
30-second jog in place
(repeat 4 times through)
10 jump squats (or weighted static squats)
10 push ups
10 high knees
(repeat 4 times through)
10-20 incline push ups
20 triceps dips
10-20 decline push ups
(repeat 4 times through)
15 burpees
20 sit-ups
20 alternating lunges (add weights or try jumping lunges if you want to make this exercise more challenging)
Even if the weight selection is smaller or more limited than you are used to, you can still make do. If you pick up a pair of smaller-than-usual weights, up your reps. Lighter weights do not necessarily make your workout any easier. If you are used to performing 8-10 reps, shoot for 20. You'll see how these tiny weights start to burn, slim, and tone your muscles just as well as your usual heavy weights.
While you might view treadmills as a form of torture rather than exercise, try opening your mind. They do not have to be as bad as you think. Stream your favorite TV show or high-energy playlist and make a goal. To keep things interesting and continually challenge yourself, change one thing every two minutes.
For example, you can switch up the speed. Move from sprinting, to jogging, to walking. Or, you can switch up your movement style. Start with regular running, then turn to each side and pump out some dynamic side lunges. Or, you can switch up the incline. Start flat, and then systematically increase the incline so that you work all parts of your legs and glutes.
Some rounds of two minutes will feel like two hours and some will feel like two seconds. This continual change helps break up the workout, making your treadmill time feel much quicker. Don't believe me? Then get running and give it a try!
*If you do not have access to a treadmill, you can take your cardio exercise outside. Set a timer on your watch or phone and change your pace and movement style every two minutes. You may not be able to control the time between incline changes, but the terrain will fluctuate naturally!