Fast, fun and effective workouts for business travellers

Workout in hotel room

What workouts do you do when you travel on business?  Workouts can have enormous physical and mental benefit when travelling for business, such as boosting your immune system, improving productivity, reducing travel strain and helping to alleviate jet lag.  With a full day of travel, delays, meetings, business dinners and routine work from home, spending a little time working out can be both beneficial and an enjoyable component of your business journey.

These workouts are designed to be completed in your hotel room, hotel gym or outside in a park.  Remember to warm up and cool down before each session.

Pyramid Workouts

10 Squat – Rest 10 seconds

20 Squats – Rest 20 seconds

30 Squats – Rest 30 seconds

40 Squats – Rest 40 seconds

30 Squats – Rest 30 seconds

20 Squats – Rest 20 seconds

10 Squats – Rest 10 seconds

Repeat this workout up to five times taking a two-minute break between each round.  I’ve used squats in this example but you can substitute your preferred exercise.

Mixed Pyramid Workouts

10 Squats – rest 20 seconds

15 Press ups – rest 30 seconds

20 Burpees – rest 60 seconds

15 Press ups – rest 30 seconds

10 Squats – rest 20 seconds

You can adjust the exercises and reps in this mixed pyramid workout to suit your level of fitness but remember to match the intensity of the exercise to the rest period.  Repeat three to five times for maximum benefits.

Tabata Workouts

Jumping Lunges 20 seconds

Rest 10 seconds

Repeat 10 times

This type of workout works best with dynamic moves like jumping lunges, squat jacks, tuck jumps or burpees.

lunges in hotel room

AMRAP (as many reps as possible!)

20 squats

20 press ups

20 jumping jacks

20 high knees

20 plank jacks

With no rest period, AMRAP workouts force you to work hard throughout the entire workout.  Set your timer for anything from 10 to 30 minutes and keep rotating through your chosen exercises.

EMOM (every minute on the minute)

10 burpees or

20 press ups or

30 plank jacks

EMOM is excellent for measuring pace and progress but in order to be effective, it’s important you get adequate rest between each set.  Set your timer between 10 and 30 minutes and then on each minute perform your exercise.  Keep an eye on the clock to see if you’ve completed the set exercises faster or slower for each minute.

Finding time to exercise when you’re travelling for business can be difficult.  However, these fast, fun and effective workouts will complement rather than disrupt your business travel schedule.

©  Executive Travel Vitality 2018

Need some inspiration?  Check out these travel exercise items, available from Amazon.

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Author: Julie Dennis
Julie Dennis is a fitness coach specializing in weight loss and body transformation results. She is a level 4 skilled personal trainer and a qualified member of the Register of Exercise Professionals (REPs). Julie also holds a UK Athletics Leadership in Running Fitness qualification. Prior to training as a fitness coach and establishing herself in the health & fitness industry, Julie spent over 20 years behind a desk in London employed in a variety of roles in the management consultancy, executive search and mining industries. Whilst working as part of a global team at Rio Tinto Julie experienced first hand the challenges of incorporating fitness and wellbeing into an international travel schedule. A keen marathon runner she often found running whilst on a long a haul trip an ideal reliever for jet lag.

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