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Road Warrior Exercise Plan: Three Ways to Work Out When Traveling

Mar 20, 2013

Your bags are packed and you’re ready to jet set across the country.  But did you remember to bring your workout with you? Whether you’re traveling for business or pleasure, it can be hard to maintain a consistent workout regimen when you are outside the comforts and routine of your home and neighborhood.

To help you battle the bulge on upcoming business or vacation trips, take the following workout exercises with you so your health and fitness goals aren’t left at the curb during your next trip.

  • Set It Up Inside: Whether you are staying at a hotel or someone’s house during your travels you can easily set up a 30-45 minute cardio and strength training circuit within the space of your room. With little to no equipment needed, you can do the following mix of cardio and strength training exercises for one minute each, with 30 seconds of rest in between each exercise. Depending on how much time you have, you can do two or three rounds of each set of exercises. A possible circuit round could include: sit-ups, body weight squats, jumping jacks, pushups, lunges, burpees, triceps dips, plank holds and running in place with high knees.
  • Take to the Streets: An active way to see the sites in a new area is to walk or run around the city or town you’re visiting. Before your trip or when you arrive, map out local running/walking paths in the area to incorporate exercise into your traveling plans. If you happen to find some stairs along the way, you can increase your cardio by running/walking up and down the stairs, as well as doing step ups/squat jumps, triceps dips and incline/decline pushups on the stairs.
  • Visit a Local Hotel or Neighborhood Fitness Studio: Depending on your accommodations and length of stay, it might make sense to sign up for a temporary membership at a neighborhood fitness studio or visit your hotel’s gym area. Just make sure to become familiar with the workout equipment before using it to minimize the risk of injury.

By incorporating these exercises into your workouts while you’re on the road, you won’t have to put your fitness routine on hold when you’re busy accumulating frequent traveler miles.

Photo: By Adam Jones, Ph.D. (Own work) [CC-BY-SA-3.0], via Wikimedia Commons


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