Training consistently while traveling is tough. But even if you’re traveling every week, you can keep your training momentum. This blog will show you how.
You’ll learn four things:
- How to train with limited equipment
- How to train with just your body weight
- How to get your workouts in with limited time
- How to stay active without working out
How To Train With Limited Equipment
If you’re staying at a hotel then you’ll likely have access to a gym. It might not have everything you’re used to, but you can still get a great workout in.
And even if you don’t have access to a gym that doesn’t mean you’re out of luck. You can get it in with just a couple of pieces of equipment (or just your body weight as you’ll see later).
If you own a dumbbell, a kettlebell, or a TRX, take them with you. They offer a bunch of workout options.
For example, you can hold a dumbbell or kettlebell in a goblet position (holding it at chest level with both hands) and perform squats and lunges. You can also do single-arm presses and rows.
If you’re unsure of exactly what to do with them though, click here to check out a limited equipment workout.
(As a bonus, you can click here to check out a different limited equipment workout from the one above).
Also, if you don’t own any equipment, you can still use what you have on hand. You can take your suitcase or a backpack and add weight to it. Stuff books, clothes, a laptop, or other objects inside to increase the weight.
Then, you can do bent-over rows, lunges, or squats with it (check out the video below to see what a backpack squat looks like).
Not having traditional gym equipment doesn’t mean you won’t have a good workout. You just need to get creative with it.
How To Train With Just Your Body Weight
Bodyweight workouts are a great way to maintain fitness when you don’t have access to equipment. Here are some tips on how to make body weight exercise variations more challenging.
Change the tempo of an exercise. For example, instead of squatting at a normal pace you slowly descend during each rep. Or, you can pause at the bottom. By changing tempo you increase the time your muscles are under tension, jacking up the burn by a few factors and adding the challenge you’re looking for.
Check out the video below to see what this looks like.
You can also perform 1.5 reps of an exercise. Let’s look at a squat as an example. A 1.5 rep squat is where you lower all the way down, rise half way up, lower back down, then stand up fully. That’s one rep. You can do this for push-ups, RDL’s, and other movements too.
To see what this looks like, click here to see a 1.5 rep squat, or click here to see a 1.5 rep push-up.
And if you’d like to know exactly what to for entire workouts, then click here to check out last month’s body weight program. Click here to see two additional body weight workouts.
How To Get Your Workouts In With Limited Time
Workout time is often limited while traveling. That’s okay. Even though the above workouts take forty-five to sixty minutes to complete, you don’t have to do everything at once.
Instead, you can “chunk” them up.
Chunking a workout means breaking it down into smaller, more manageable pieces.
For example, you might take ten minutes to do the warm-up. Then go about your day.
Later on get in another 10 to 15 minutes of the workout–maybe the power and core section.
Then come back later for the next chunk of your workout. Repeat this process throughout the day until you’ve finished the workout.
Whatever keeps your momentum going while your traveling is what you should do. Even if it’s just 15 minutes per day of something.
How To Stay Active Without Working Out
This blog has offered you several structured workouts. But structure might not be what you’re looking for when you’re away from home.
No worries at all.
Just keep moving.
Go for a walk.
Swim in the ocean or pool.
Run on the beach.
Go paddleboarding.
Play mini golf.
Play beach volleyball.
Just check the box by doing something each day that’s active and that you enjoy.
