These workouts are perfect for you if you think your busy travel schedule doesn’t allow time for exercise. So, give them a try next time your travelling.
Every minute on the minute (EMOM)
- Start your timer
- At the beginning of each minute perform your chosen exercise to failure
- Rest for the remainder of the minute
- Repeat for as many minutes as required
You can keep it simple and focus on just one exercise such as press-ups or get creative and switch between two exercises:
- Odd minutes: 10 Burpees
- Even minutes: 10 Squat Jumps
Adjust the workout to fit how much time you have; so 5 rounds of each for a 10-minute workout or 10 rounds of each for a 20-minute workout. The reps I’ve suggested are a guideline and you should adjust them up or down to suit your fitness levels. It’s important to get a short rest period within every minute.
The benefits of this type of workout are its simplicity, speeds and measurability – you can track your progress over time.
Here’s another short, simple yet effective workout you can literally do anywhere.
- 20 squats
- 20 burpees
- 20 press-ups
- 20 plank jacks
Complete up to three sets with a two-minute recovery between each.
Upper body strengthener
If your focus for the summer is strong arms and shoulders this circuit will help you strengthen and tone:
- Shoulder Taps
- Mountain climbers
- Downward Dog
- Side Planks
I’d recommend 30 seconds for each exercise followed by a 30-second recovery before you move onto the next exercise. Keep moving through the exercises to failure.
Lower body pyramid set
You can improve your leg strength and endurance with a pyramid workout:
- 40 squats
- 20 squats
- 10 squats
- 40 reverse lunges
- 20 reverse lunges
- 10 reverse lunges
- 40 forward lunges
- 20 forward lunges
- 10 forward lunges
Allow for a 60-second rest between each pyramid set or longer if required to maintain good technique.
If you’ve access to a hotel gym add weights to each pyramid increasing the weight as the reps go down. For example:
- 40 bodyweight squats
- 30 squats with 8 kg kettlebell
- 20 squats with a 12kg kettlebell
- 10 squats with 8kg kettlebell
Always remember to warm down and cool up either side of any workout and if you’re unsure how to perform an exercise correctly seek advice from a qualified exercise professional.
© Executive Travel Vitality 2019