When it comes to health and fitness, consistency is important. However, when traveling, exercising and eating well is often the last thing we want to do. If you are traveling for just a few days, missing your workouts won’t set you back. But, if you are on a longer trip, below are some of the best travel workouts you can do while on vacation.
Sometimes, you don’t want to find the hotel gym, or perhaps you stay somewhere without a gym. However, that doesn’t mean you can’t workout. Try one of these quick, effective, and weight-free workouts in your room.
To target your core in a quick, and effective workout, use 5 of the exercises below to create a routine. Do 2 sets of 10 for each exercise, resting for 15 seconds between.
Choose any 2 from Plank, Plank Tap, Downward Dog Tap, or Bicycle Crunches
Choose 1 from Hip Dip, Side Bend, Single-Leg Jackknife. Side Plank Leg Lift or Ankle Taps.
Choose 2 from Butterfly Sit-up, Crunches, Leg Lift, Jackknife, or High Boat to Low Boat.
This range of exercises will give you a complete core workout, using only your body weight. You can also increase the number of sets for a longer workout.
Missing leg day? Try this workout routine consisting of these 8 exercises to get those legs burning and your heart rate elevated.
Raised Foot Plie Squats – 30 seconds each side.
Curtsy Kicks – 30 seconds each side.
15 seconds of Skater Hops
Alternating Side Lunges – 1 minute
Overhead Squats – 30 seconds
Clamshells – 30 seconds each side
30 seconds Jumping Jacks
Pistol Squats – 30 seconds each side.
This short, but effective workout routine combines HIIT cardio and bodyweight exercises to replicate leg day at the gym.
Looking to get a full body workout in? Consider this workout routine from Men’s Journal. This routine is designed as a circuit, meaning you should aim to only have minimal breaks between exercises then a 90 second break between circuits. Aim to complete 2-4 circuits depending on your fitness level and time constraints. The workout consists of bodyweight squats, pushup to side plank, towel pull apart, bird dog, reverse lunge to warrior pose and hollow hold. All of these exercises target a different muscle group, while getting your heart rate elevated.
If your hotel has a gym, it likely doesn’t have all the equipment you are used to using. However, you can easily adapt your current workout routine to fit with the available equipment. For example, you can do goblet squats with single weights instead of barbell squats. You can also incorporate some of the bodyweight workouts from the hotel routines to help maintain muscle. Another option is to increase the amount of reps and shorten your rest time. Tiger Fitness has a great muscle building guide specifically for hotel gyms.
Exercise doesn’t just need to be indoors. Use the landscape around you to help you stay fit. Perhaps you can go for a run along the beach, or a 30 minute swim. Consider hiring a bicycle and cycling to attractions and meals. Book a rock climbing excursion, hiking trip or walking tour. You could even play a round of golf or a game of tennis. The options are almost endless.
As you can see, there are many ways you can continue to work on your health and fitness, even when you are away from home. Staying in shape doesn’t need to be difficult. The best travel workout is one that doesn’t feel like a chore, so be sure to incorporate what works for you and your vacation style.