Traveling can take a toll on your fitness routine: Different climates, bad food, hotel rooms and lackluster workout accommodations can prevent you from logging miles on the road or time in the gym. If you plan ahead, however, you can make things easier and keep your fitness on track while you're on the road.
There are some effective indoor workouts you can do if you're unable to run while you're out of town, all you need is a jump rope and a smart phone or watch.
For some of these workouts, you may want to download a tabata app. Tabata is a form of interval training, where you perform an exercise at a high intensity for 20 seconds followed by 10 seconds of rest, for eight rounds. For an added challenge, you can extend the eight rounds to 32 rounds.
Another great workout is eccentric training, which is the lowering phase of an exercise. For example, when you perform a push-up, lower your body to the floor as slowly as you can. When you reach the floor, hold for three seconds and then return to the starting position.
These workouts shouldn't take more than 35 to 45 minutes including the warm-up and cooldown.
Warm-Up
- Run or jump rope for 2 to 4 minutes
- 10 Air Squats
- 10 Arm Circles, forward and backward
- 20 Lunges (10 on each leg)
- 5 to 10 Push-ups
- Frankensteins (10 kicks with each leg)
More: 7 Running Drills to Warm Up the Right Way
Cooldown
- Walk 2 to 4 minutes
- 5 to 10 minutes of static stretching
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