My most recent blog posts have been about staying in shape even if you don't think you have the time to workout and/or you don't want a gym membership (if you haven't gotten a chance to check them out click here and here!).
Staying within the "busy working adult" topic, I wanted to talk about staying fit while traveling. Whether your travel is for business or pleasure, a lot of people wonder how they can stay in shape when they aren't in the comfort of their own home or gym.
In today's blog post, I want to provide you guys with a full body, fat burning workout that can be completed while you are traveling. This workout can be done in a hotel gym, or better yet, your hotel room! The best part about this workout is that it can be utilized as another at "at home" workout that can be completed if you are in a rush and don't have time to get to the gym.
This workout is going to be equipment free, and you will not need much space at all to complete the movements. It will burn plenty of calories and give your entire body a great workout! The workout will utilize circuit training similar to my last blog post workout (If you didn't get a chance to check out the last workout blog post, or are unfamiliar with circuit training, click here!).
This workout will be a full body, bodyweight circuit. The purpose of this workout is to provide you with a quick full body workout that works all muscles in the body while also burning a lot of calories. Because the workout is going to be quick and we are focusing on bodyweight movements, you will be completing lower body exercises together as a circuit, and then completing upper body exercises together as their own circuit.
Let's get right into it!
Always start with a warm-up. This is very important to get your heart pumping and your blood flowing, and to reduce the risk of injury: 25 jumping jacks, 15 body weight squats, 5-10 push ups, 20 arm circles, 20 hip circles (ten each direction), and then another 25 jumping jacks. Do one exercise right after another – this should take you no more than 3 to 4 minutes.
Upper Body Circuit: Perform each exercise one after another with little to no rest. Complete this circuit 3-4 times. You may add more rounds to this circuit if you would like.
|a. Push ups||15|
|b. Tricep dips (use a chair, bed, or couch in the room)||10|
|c. Plank hold in push up position||1 minute hold|
Lower Body Circuit: Perform each exercise one after another with little to no rest. Complete this circuit 3-4 times. You may add more rounds to this circuit if you would like.
|a. Bodyweight Squats||10-15|
|b. Lunges (in place- back and forth between legs)||20 (ten each leg)|
|c. Glute Bridges||30 (squeeze glutes)|
Cardio Finisher: Perform each exercise one after another with little to no rest. Complete this circuit 3-4 times. You may add more rounds to this circuit if you would like.
|a. Running in place (high knees)||20 (ten each leg)|
|b. Mountain Climbers||20 (ten each leg)|
There you go! This workout can be completed with no equipment, with little space necessary, and under 20 minutes (depending on how many circuits you decide to complete). Give it a try next time you are traveling and need a quick workout! Later in the week I will be giving you guys tips on how to stay healthy while traveling as well as a few bonus exercises you can complete in your hotel room. Stay tuned!