I travel a lot for my job and much of my travel is international. While this might sound fantastic (and there are definitely elements that are) – my time from take off to arrival back home is often at the mercy of others.
For instance, I go to China every year for a conference. It takes me 2 days of travel for 2 days of conference. That’s 24-26 hours of flying, then a 2 hour ride over the border and the same in reverse. Needless to say – jet lag plays a huge role in my trips so my #1 goal is to try and lessen its effects.
If I am lucky enough to be somewhere where I can get out and easily walk – that is what I do, but that is not always the case and as a female traveling alone – sometimes it is also not the safest option – particularly if its dark outside and I am unfamiliar with the area.
Additionally, I often have no idea what type of fitness center will be available at the hotel nor its hours. For instance in Europe – many of them are not open until 7am and close by 6pm – which most definitely does not work with my day.
So I make the best of things – which typically means a quick workout in my room. And hopefully I have enough room to move around – which, trust me on this, is not always the case.
Hence, here is an example of one of my road warrior workouts. No equipment necessary and assumes limited room space. ( i typically do this is the small hallway in front of the door!)
All you need is you and perhaps a timer on your phone.
I find that doing tabata drills (20s on/10s rest x 8) work particularly well. The goal is to work at a fairly high intensity (Rate of Perceived Exertion (RPE) is usually 6+ on a scale of 10). And you can do anything for your drill. A few examples are below:
- Mountain Climbers
- Jumping Jacks
- Push Ups
- Sprinting (or marching) in place
- Speed Skaters
- Plank Jacks
- Speed Squats
- Lunges (static (AKA split squat), front, rear, side)
- Roman Dead lifts
You can also use that 20/10 interval for core work. Planks (Front, Side, Pledge, T-Rotation, etc.), bird-dogs, bicycles, Russian twists etc.
Another option is the count down. Start at 10 of each exercise and work your way down to 1. A good combo are burpees (or squat thrusts) followed by push-ups. Or Squats and Push-ups.
Here is a good article with video on all the different ways to do a burpee. https://www.self.com/gallery/ways-to-do-a-burpee
They key is to get your heart pumping. Try for 20 minutes – each round is 4 minutes with 2 minutes rest. Try for 3 rounds and if you are really aggressive go for 4. But if done correctly – you should be feeling like you’ve had an adequate work out after 3.
Make sure to do a simple warm-up before you start – with some easy breathing exercises and some functional movements to get your body prepared.
If you are able to carry some bands with you – that will open up even more possibilities. We’ll talk about that one in another blog.
In the meantime. Just Keep Moving.
Live, Love. Laugh, Grow.
Photo Credit: Tina Leu Fotos