4 Ways To Keep Fit While Traveling
Travel is a rewarding experience whether it be for pleasure or business. There is something very exciting about being in a new place. But, traveling can also be a huge obstacle for anyone trying to stick to their fitness goals and stay in shape while on the road.
It's easy to stray away from your fitness goals while traveling, especially when vacationing or when traveling with work and you've got an expense account. I don't blame you! When your mind is relaxed and is RnR mode or distracted by a business trip, the last thing you think about is getting in a few pushups or being in a gym.
Instead of letting yourself get sidetracked, commit to at least 15-30 minutes a day of doing some type of exercise. I've found that the best time to exercise is early in the morning, especially when traveling with family. Here are 4 different workouts you can do in your hotel room, and virtually anywhere:
#1 Download the Sweat With Kayla App
Fitness guru Kayla Itsines' paid subscription app Sweat With Kayla is a traveler's best friend when it comes to keeping fit. This app allows you to work out anywhere, offering weekly coaching, 28-minute workouts, meal plans and new guides for existing members. The several features which change slightly depending on what week you are on, features resistance workouts (legs, arms, abs or full body depending on what week you are on), LISS workouts, HIIT workouts, rehabilitation (where you choose to stretch out your upper body, lower body or full body) and sometimes a bonus challenge.
#2 Deck Of Cards Workout
One of the simplest, yet most effective exercise routines that I've ever done while traveling is the Deck of Cards Workout. It can easily be adjusted to increase or decrease the difficulty and requires very little, if not any equipment. The objective is to call out each suit as a different exercise. Hearts as pushups, Spades as Jump Squats, Clubs as Lunges and onward. As you flip the cards, complete the movements as quickly yet with perfect form. To keep your heart rate up, move as quickly through the cards as you can. Just toss a spare deck of cards in your suitcase pocket so that you'll have it anytime you are away from home. Also, downloading a timer app like GymBoss can help you create intervals for this particular workout.
#3 Tone It Up with YouTube
Tone It Up is the brainchild of best friends Katrina Scott and Karena Dawn — two adorable, super-fit trainers (whom I wish I was friends with), started out filming their workouts on the beaches of Southern California and posting them on YouTube. Today, Tone It Up is a multi-million dollar fitness empire that includes everything from a nutrition plan to workout DVDs, to protein powders, to a reality show on Bravo. Staying fit while traveling with Tone It Up is so simple. You can use the videos on YouTube or Subscribe to their newsletter that includes a monthly workout plan — all for free. The best part is that you can work out in the comfort of your hotel room and use furniture as props.
#4 Pack a jump rope
Believe it or not, the simple act of jumping rope can do more for you overall than the same time spent jogging. It's easy to do anywhere and improves your foot coordination. Here's what my jump rope workout looks like to burn & firm:
- 5 minutes double leg jumps: Jump continuously at a steady pace.
- 45 secondslank: Keep legs engaged the entire time and take deep breaths.
- 2 minutes single leg jumps: Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds and repeat one more time.
- 2 minutes double leg jumps: Jump continuously as fast as possible.
- 45 seconds opposite arm/leg extensions: For the arm/leg extensions, come onto your hands and knees with wrists directly under shoulders and knees under hips. Extend your left leg only up to hip height as you simultaneously extend right arm up next to your ear. Come back to center and switch sides, continuing to alternate for 45 seconds.
- Repeat the entire circuit 3x (4 total)
A few things to remember as you are doing this:
- When jumping rope, keep your shoulder blades down and back, chest lifted, jump softly with your core engaged.
- Swing the jump rope with wrists, not arms.
- Stay on the balls of your feet, making sure feet are not pounding on the ground.
How do you keep fit while travelling? Leave us a note in the comments below.
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About the author, Valerie
Valerie Fidan is a NASM certified Fitness Nutrition coach in Portland,OR. She's a self-proclaimed foodie and fitness enthusiast with a serious case of the travel bug, and voice behind Let’s Regale that is a blog focusing on living a fit and healthy life.