Most of us are creatures of habit. We tend to wake up at the same time, commute to work at the same time, eat meals at the same time, work out at the same time, and go to sleep at the same time.
Whether you’re traveling for business or leisure—or both—our daily routines are thrown off. With a little dedication, however, staying fit while on the road is entirely possible. Traveler, say hello to circuit workouts.
Get ready for a personal challenge—because the first step to staying in shape is commitment. Can I get an “OO-RAH?!”
Where do I exercise?
If you generally work out in a gym, you may not have access to equipment on the road. Or if you work out around your neighborhood, you no longer are familiar with your destination’s paths or parks.
If you can, book a hotel with a fitness center and/or passes to a nearby gym. Many times, however, travelers have limited resources. Have no fear. It’s entirely possible to stay in shape without setting a foot in a gym.
There are plenty of work out routines (like the one detailed below) that require nothing more than your natural surroundings. If you’re unable to procure proper workout space on the road, take a quick walk and locate a make-shift pull up bar. We’re talking tree branches and swing sets, people.
How should I exercise?
According to NerdFitness, circuit workouts utilize multiple muscle groups, get your heart rate pumping, and burn calories. The fitness blogger even goes as far as saying that, essentially, circuit weight training burns more calories than both interval and cardio training. The best part? These workouts can be completed in your hotel room.
Below is a basic routine for a body weight circuit workout:
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows
- 15 second plank
- 30 jumping jacks
As fitness enthusiasts know, you don’t build muscle when you’re exercising; you build muscle when you’re resting. This specific circuit workout should be done 2-3 times a week. Give those muscles time to recover! Make sure to warm up and stretch before you work out, and allocate some time to cool down, after.
What should I eat?
Working out on the road is one thing; eating well is another. As we’ve mentioned previously, between fast-food stops, steak dinners with clients, and post-event drinks with co-workers, the vices of fatty foods and alcohol are lurking around every corner on the road.
However, a little pre-planning—and discipline—can help you stay in shape. While circuit workouts can help burn fat and build muscle, it’s equally important to feed your body the protein, carbs, and healthy fats it requires.
- Proteins: Chicken breast, turkey, salmon, tuna, lean ground beef, egg whites
- Carbs: Baked potato, sweet potato, brown rice, squash, oatmeal
- Fats: Olive oil, flax seed oil, sesame oil, fish body oils
From locating healthy, wholesome dining options, to packing your own snacks, it’s entirely possible to stay strong and satiated. And remember to stay hydrated. Water is food, too. Hang in there!
Any easy workouts you’d like to see featured in our On the Road series? Comment below! And visit our website to learn how you can save up to 60% off public hotel rates with Hotel Engine.