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Simple body weight workouts to stay fit and healthy whilst travelling


Travel is a necessary part of our life. Some of us travel for work, others travel for vacation or some permanently travel for spiritual growth or to live a nomadic based lifestyle. A lot of us struggle with maintaining our strength or fitness when we go away and we are out of our natural environments, it breaks our daily routines, we eat out, stop working out and put on weight.





What I’m going to post below is a series of examples of simple body weight workouts you can perform in a park or hotel room whilst you are travelling. If you struggle with 50 reps drop the reps to 10-20 reps depending on your strength/fitness levels. If you struggle to complete it 3-4 times through or don’t have adequate time aim for 2 sets.




Hotel workout (calorie burning)

50 Jumping Jacks

50 Mountain Climbers

50 Speed Skaters

50 Kick Sits

50 Crunches


Rest for 1 minute between rounds after you have finished the crunches of each round and complete 4 times through.



Hotel workout (maintaining muscular endurance)

50 Body Weight Squats

50 Push Ups

50 Low to High Planks

1 minute Side plank hold each side

50 V-Ups


Rest for 1 minute between rounds after you have finished the V-Ups of each round and complete 4 times through.




Hotel workout (strength maintenance) (plyometric based exercises best for people injury free or under 50)

Wall Squat Hold until failure

50 Jump Squat

50 Jump Lunges

Push Up Hold until failure

50 Push Ups

50 Kick Sits

Plank Hold until failure

Side Plank hold until failure

50 Burpees


Rest for 1 minute between rounds after you have finished the Side Plank and repeat 3 times through.




These examples are just basic exercises you can perform on the floor in your hotel room, on a towel at a park or even on the beach after you’ve been for your morning surf and swim.



 

About the Author Nic Rider is a corporate health and well-being coach with 8 years experience in the health and fitness industry. He is one of the top age group triathletes in Australia practicing what he preaches as he believes in leading by example to help inspire others. Nic has coached 100's of corporate professionals to start exercise, lose weight, build muscle and improve cardiovascular health along with injury rehabilitation. He has coached clients to run marathons and participate in triathlons along with climb mountains in the Himalayas.



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