Working out on the Road

So we´ve talked about eating well when on the road. As with any "plan" to stay in shape, diet is probably the most important component. Still, if you want to stay in shape, you need to burn calories and, more importantly, build lean muscle mass. So, how do you do so when on the road or lounging on an island just off the coast of Africa?

First, look for a hotel with a fitness center. When I travel on business, I always make it a point to stay at a hotel with a gym. Since I tend to end up at Courtyards (I like their free wireless and Marriott points), I always have access to a gym. That´s the easiest step.

Second, if you don´t have access to a gym, you can get a cardio workout. Of course, you can go jogging or, better yet, put together an interval workout incorporating a mix of high intensity and low intensity. Don´t know how to put together an interval workout? Look into High Intensity Interval Training or HIIT. Also, a jumprope is easy to keep in your travel bag. Just make it a point to pack your workout clothes.

Lastly, there are all kinds of bodyweight exercises you can do in your room. Use them as sets doing 3 sets of each - the number of reps is up to you but 12-20 is probably a good range. If you´re not familiar with what I´m going to list, Google the following exercises:

Lunges
Prisoner Squats
Y Squats
Pushups
Decline Pushups
Incline Pushups
Shoulder Pushups
Pullups
Bulgarian Split Squats
Spiderman Pushups
Single Leg Squats
Mountain Climbers
Burpees

Really, the list can be long... that´s just the start - do some digging before you leave for a trip and come up with your own routine.