Traveling, whether for work or pleasure, can throw a wrench into the well-oiled gears of your regular workout routine. But your program doesn’t have to come to a grinding halt just because you’re in a new location. There are tons of ways to stick to your regimen whether you’re vacationing in Paris or conferencing in Poughkeepsie, N.Y.
Who needs a gym when you’ve got a suite? Move your suitcase aside and try these in-room workouts — perfect for business peeps and vacationers.
Resistance bands are cheap, light and super-portable, and they can give you an on-the-go workout anytime, anywhere. After a warm-up, such as jogging in place for five minutes, work each of your body-parts with moves like squats, shoulder presses, biceps curls, back rows and chest flyes. Or do three sets of 15 to 20 reps of each of the moves below for a time-efficient fat-blasting circuit.
Squat and Curl
Stand with both feet on the band, shoulder-width apart or farther (the wider your legs, the greater the resistance). Do a squat, then as you stand, pull the band handles toward your shoulders, working your biceps.
Lunge and Two-Way Shoulder Raise
Get into a wide lunge stance and stand on the band with your front foot. As you bend your knees to lunge down, keep your elbows straight and alternate raising the handles out to the sides (for a lateral raise) and to the front (for a front raise).
Chest Press and Flye
Anchor the band in a door and stand with your back to the door. Hold the handles at shoulder height. Press them straight out so your arms are parallel to the floor, then open your arms to the sides, keeping a slight bend in your elbows. Bring your hands back together, and bend your elbows to return to the start to complete one rep.
Reverse Lunge and Row
Stand with one foot on the band. Step back into a reverse lunge with your other foot and row the handles up toward your chin, leading the motion with your elbows and keeping your hands in close to your body. Step your feet back together and stand to complete one rep.
Crunch and Punch
Lie on the floor with the band running underneath your middle back. Hold an end in each hand. Lift your head and shoulders off the floor and hold as you alternately punch your hands toward the ceiling.
Tip:Take your band workout to a local park for a change of pace.
High-Octane Bodyweight Blast
You were born with the greatest form of resistance known to mankind: your own bodyweight. Do one minute of each of these moves with little to no rest in between. Go through the circuit one to three times for a 10- to 30-minute workout.
- jumping jacks 5
- wide push-ups
- high knees
- narrow push-ups
- chair dips
- bicycle crunches
The Great Outdoors
Taking your workout alfresco is a great way to see a new city, get some fresh air and burn some calories. Use these tips to make the most of your location.
Ask your hotel concierge or local rental agent about running trails or walking paths in the area. Or check out trails.com. Enter the city you’re visiting or a ZIP code, and the site generates a list of trails, their length, approximate duration and difficulty levels.
If you’re a runner, sign up for a local race to stay in shape and get a gander at your new environs. Research upcoming races on active.com or runningintheusa.com.
Walking around a city to see the sights kills two birds with one stone. Do a self-guided tour from your guidebook, or ask the concierge for a map of the city and design your own. Many cities also offer bike tours, so check websites like biketoursdirect.com, which offers more than 400 tours in 70 countries worldwide.
Get Back to Nature
Wherever you are, whatever the season, you can find an activity or sport to do:
- Beach: Go paddle boarding, surfing or kayaking.
- Mountains: Go hiking, mountain biking or trail running.
- Snow: Go snowboarding, skiing, snowshoeing, ice skating or even curling.
There are tons of bodyweight and resistance-band workouts to download onto your tablet or phone. Search the app stores and see what sounds good to you. You also can pack your favorite DVD and play it on your laptop in your hotel room.
Ohm Away From Home
These yoga moves can help shake out the airplane kinks and refocus your mind. Hold each for 30 to 60 seconds or five to 10 deep breaths.
Sit up tall with your legs crossed. Place your right hand on the floor behind you and turn to the right side. Place your left hand on your right knee to help further the stretch. Repeat on the opposite side.
Lie faceup with your knees bent and your feet flat on the floor about eight inches away from your glutes. Extend your arms along your sides. Lift your hips until they come in line with your knees and head so your body makes a straight line.
Stand with your feet wider than hip-width apart. Take a deep breath and reach both arms to the sky. With a flat back, fold forward, keeping your legs straight. Hang here and breathe deeply, placing your hands on the floor in front of you.
Some people just love the feeling of pumping real iron in a gym. Remain a rat while traveling or touring with these tips.
If you have a long layover, avoid the lure of Cinnabon and hit the iron instead. Las Vegas, O’Hare and Detroit are some of the biggies to take exercise on the fly with in-airport gyms. Do an Internet search to see whether your airport offers this amenity. Also, check out airportgym.com, which gives a list of gyms close to airports, how much it costs to cab there and the fee to work out for the day.
Run a search and see what gyms or studios are close to your hotel or condo, then call them up and see whether they have any deals for free passes.
Big clubs such as 24 Hour Fitness have locations all over the country. Check with the management to see whether your membership allows you access to facilities nationwide.
These days, most hotels have a workout room, and many also have a pool. Not sure whether your hotel has a rickety old multi-station or a slick new fitness center? Check out fitforbusiness.com — it rates the top local hotel gyms in 280 cities around the world.
Who needs a machine? Hit the stairwell in your high-rise for a cardio workout. Calories a 180-pound man can burn running stairs: 1,200 per hour.