No gym? No problem. Here’s a 20-minute workout you can do anywhere.
Traveling can make it hard to keep up with your exercise routine. Whether you’re hauling bags through terminals, sitting for hours and hours on a plane or bus, or sleeping in different (and sometimes uncomfortable) hotel beds — the toll that traveling can take on your body can be significant. It’s not uncommon for frequent travelers to experience back and joint pain, neck strains, and tension headaches.
Some hotels have gym areas, but not all do, and quality and availability of equipment can vary greatly. Add to that the fact that you’re usually away from a kitchen and probably eating some amazing, yet calorie-heavy foods; it’s easy to see why so many travelers return from trips feeling a little sore and maybe less than healthy.
So how do you stay strong and pain-free while away from home?
The thing is, we tend to make working out an event. If you belong to a gym or studio, you pack your bag, drive there, find your locker, get dressed, go to a class or do your workout. You might shower afterwards if you have somewhere to go directly. All of this takes time. Our workouts start to feel like a 2-hour commitment, because that’s what we do when we’re at home and have that time.
The truth? You can work out your whole body in about 20 minutes, anywhere in the world, with zero exercise equipment.
Best of all, these tips don’t only apply while you’re traveling, this workout is great for anyone with limited time or equipment.
All you really need is your own body to provide the resistance and the bag you brought with you.
Here’s a super-simple 2-step workout developed by fitness expert Steve Kamb that you can take anywhere (even outside!) and even tweak as you progress:
Step 1: Warm up (3-4 minutes). Get your blood flowing and loosen up your muscles by doing the following in with minimal breaks between sets.
• 25 jumping jacks
• 15 body weight squats
• 10 push ups
• 10 lunges (each leg)
• 10 hip raises
• 25 more jumping jacks
Step 2: Work the circuit (15 minutes). Now set a timer for 15 minutes. Go through these exercises as many times as you can in succession until the timer goes off, ideally without breaks — although it’s fine to build up to that over time. The most important thing is to keep proper form for each one, even if you can’t do all of them or if you need to take a break.
20 Body Weight Squats: See this guide for proper form
15 Incline Push Ups: See this guide for proper form
10 One-Arm Luggage Rows: See this guide for proper form and use your suitcase, carry on, or backpack as your weight
10 Reverse Crunches: See this guide for proper form
And…that’s it! 20 minutes, and you’re done. Finish up with a few minutes of stretching and deep breathing, and you’ll be set. Imagine the difference that doing that even just three times a week would make on your next vacation
Some travelers take on this challenge for longer trips! Take some time for this routine on the beach at sunset, in beautiful parks, in the hotel gym. Once it’s just part of your travel routine, you’ll find all kinds of new (and sometimes hilarious) places to take 20 minutes to care for yourself.
As always, if you need help finding the perfect spot to do incline push-ups — or maybe relax with a book and a drink post-workout — I would be thrilled to help you get there. You can get in touch with me today by clicking here. I look forward to hearing from you!