This is a simple formula, but a killer workout and very flexible: It's called 21's -Do 20 Pushups (I do them on my knees) and than 1 burpees -Do 19 Pushups and than 2 burpees -Do 18 Pushups and than 3 burpees..etc
You can easily start at 11 or 16 or any number. Also you can swap in different body exercises. For example one time I did it with crunches and jump swats.
Trust me it's a good workout! :-) In the beginning your arms are burning and you can't wait to get to the burpees and by the end your heartrate is really up and you can't wait to get to the pushups. Have a good trip!
You can get an awesome workout from swinging a kettlebell. It gets your heart rate up, so it's great cardio but it's also strength training! It's small enough to pack with you and you don't need alot of room to do it in!
I often have to travel to developing countries where I can't stream video and am confined to my hotel room to exercise. I found this link which has been great!
http://crossfitallegiance.wordpress.com/ vacation-workouts/ My favorites: *10 push-ups 10 sit ups 10 squats – 10 rounds. *10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups. *10 walking lunges, 10 push-ups, 10 rounds. *20 jumping jacks, 20 burpies, 20 air squats…3 rounds
Fitness Minutes: (413)
7 1/22/12 4:48 P
Does everyone like their Gymboss? I've heard mixed reviews on them.
Fitness Minutes: (22,545)
1,342 1/22/12 3:36 A
I agree with the posters that mentioned Bodyrock.tv. Most of the workouts require no equipment, just bodyweight. Short, intense fuss free routines!
Fitness Minutes: (41,949)
1,757 1/20/12 10:58 P
25 squats 25 standing abductions 25 oblique crunches 25 jumping jacks all my normal head to toe stretches
Fitness Minutes: (72,996)
4,730 1/20/12 7:01 P
When I travel I take my bands with me. You can do all your strength training this way. Strength training burns more calories (for me) than cardio. Just making sure you park as far away as you can, taking stairs (safely) and maybe even wearing a pedometer makes you aware of how much you move in a day.
Fitness Minutes: (43,997)
195 1/20/12 6:04 P
Bands are great to travel with and the exercises are simple to do. The bands really work. Combine that with walking in place similar to how Leslie Sansone does it and you can have a great workout. Add your Ipod containing free fitness music like Podrunner and it's actually quite fun - an hour passes quickly.
I didn't realize some of these options were available.
Fitness Minutes: (102,093)
1,473 1/20/12 2:49 P
On my last trip, I packed some resistance bands and my interval timer (gym boss), but the timer is really optional...
For my workouts, I did a combination of: squats (with the band for more resistance) or lunges, deadlifts (with the band or single legged without the band), pushups, planks shifting to side planks, and bent over rows with the band. The key is having a strong enough resistance band. The whole workout was about 30 minutes, sometimes less as I had a quicker version of squats, pushups and planks. I'd do each for one minute than switch and repeat the whole two or three times. I tried to do this every two or three days on the trip and didn't do any intentional cardio (but i was walking around a lot looking at things). This is my first trip where I didn't have access to a hotel gym and still felt like I kept up on my fitness. I didn't gain any weight (despite not tracking or intentionally controlling food intake pretty good considering Christmas was involved) and when I returned to normal workouts I didn't feel any loss of fitness. I am actually reconsidering whether I normally over complicate things too much. :-)
Fitness Minutes: (2,294)
124 1/20/12 1:22 P
womenshealthmag has a bunch of downloadable workouts straight to your phone
Fitness Minutes: (68,558)
2,667 1/20/12 12:21 P
Fitness Minutes: (85,588)
778 1/20/12 9:56 A
Nike have an app on itunes called NTC. Its full of circuits lasting between 15-45 mins...lots of body weight stuff and a few weighted bits but minimal kit neeeded! I love it when short on time or motivation :)
If you still have time, get a Gymboss. It's an interval timer and I found it invaluable when I went on holidays. I also went so far as to go through some of my favourite DVD's and write down the circuits so I had a printout. Just set the gymboss to give you a set amount of time per exercise and then a small break. It will repeat for as many times as you want and you don't have to keep an eye on the clock because it will beep for you to know when to change.
The bodyrock.tv is new to me and definitely will check it out. I travel a lot for work both internationally and domestically. All hotels normally have a treadmill and an elliptical. I normally do the 30 minutes on one of these pieces of equipment. I often pack bands with me. I then use the available internet connection and do a sparkpeople workout. Sometimes, I will print them out and take with me. I have 2 different sp printouts in my briefcase all the time so that i know I have them in case of technical failure. I always workout in the AM when travelling because it seems as the day goes on, there is less motivation.
Another vote here for bodyrock.tv. I usually will watch the video and write out the exercises and do them at the gym or where ever. I travel a lot for work and don't want to carry resistance bands with me so I just do bodyrock. It's short, intense, and done quickly so you can get on with your day - especially if you are on vacation!
Fitness Minutes: (115)
1 1/19/12 5:16 A
I have wrist and leg weights that you strap on. I wear them under my suit at work. I also do not use the elevator at work and I walk the halls of the hotel 4x's a night. (4 floors). I also park at the back of the parking lot at work to add those few steps as well. It isn't much but every step counts.
Fitness Minutes: (21,493)
835 1/18/12 9:41 P
I use SP's exercise videos or the one in the fitness section [workout generator]. I love those that don't use equipment. I usually print them out & do them on days I can't go to the gym. Try them out!!!
Fitness Minutes: (13,211)
2,093 1/18/12 7:35 P
I agree with KountryFiddle. I use hand weights while I'm on the aerobic stepper, dancing or even when doing the Walk Away The Pounds video. If I'm moving to fitness cd's - and that's most of the time - I'll start out walking in place with no weights for a couple minutes. Then I'll get on the stepper with no weights for another few minutes.
I'll get on the Total Core for some ab work, then get on the stepper holding 5-lb weights. I'll do that for as long as I can, then do some dumbbell squats. I'll step s'more, do lunges, and step some more, this time with 4-lb weights.I'll march or step, then do biceps & triceps work using the 4-lb weights.
More stepping & dancing, at this point with 3-lb weights. I wear a small apron & add another 2 lbs. to the pockets. I'll do some more core work, the reverse curls using the stability ball. I'll finish with more stepping and dancing, a cool down & some stretches.
Ohhhh what a feeling of satisfaction afterwards with good perspiration that I continue to have for a few minutes after I stop. I know my body is still burning, and I enjoy every bit of it.
Fitness Minutes: (4,897)
731 1/18/12 4:30 P
i prefer weights to cardio...i do them both separate. i do like leslie sasones walking dvds...if you are crunched for time there is a 15 min option.
I go to a gym with classes. My favorite day is today, Wednesday. I call it my "hump" day--I do a combined aerobic/strength training class, then I do a spin class, and then I either do Zumba OR pilates. I love giving all these healthy options to my body. sbb
I differ in all these, I struggle with any and every strength training, but I enjoy any cardio workout a lot more. I don't have favorites at all
Fitness Minutes: (330)
27 1/17/12 2:12 P
Bodyrock looks fun! And Freddy's abs are an inspiration. :) Thanks for the heads up.
Fitness Minutes: (76,722)
2,318 1/17/12 12:30 P
I'd check out Coach Nicole's workouts. You can write down the exercises and durations, and several videos have a printable workout plan. My personal favorites are the seated exercise routines, the 8-min intervals video, and the 10 min bootcamp. They are body weight routines, take very little time and space, and will give you results!
Have fun on your trip, it sounds like it will be amazing!
Fitness Minutes: (781)
17 1/17/12 11:56 A
Okay, I know the photos on bodyrock are almost borderline inappropriate (you'll know what I mean if you look), but honestly the workouts are incredible! Many of them are either bodyweight-only or can be modified to allow for little equipment. It's awesome, killer, and takes little time.
Squats, lunges, calf raises, push-ups, crunches, lying leg raises, tricep dips. Maybe superset one exercise for each body part into 2 sets or something. I did something like that the other day, and it was a good workout. I think it was squats, push-ups, crunches, 3 sets of 15. Then deadlifts (I did have dumbells for this), triceps dips and leg raises, 3 sets of 15.
I personally use a 50 second go-hard interval, followed by 10 seconds rest to switch exercises.
Add a 4-minute Tabata cardio routine (high knees are great for this), a 5 minute dynamic warm-up, and a 5-minute full body stretch...and you can do this whole thing effectively in as little as 25 minutes.
Of course there are myriad variations on all of these. Dr. Kareem Samhouri has a great program called "Ab Strength Guide" (Don't let the name fool you - it's definitely a full-body workout). But if you've been working out for a while, you probably know a lot of the variations. Australian Pull-ups (aka inverted rows) can be done on a variety of "household" objects when one can't find a reasonable facsimile of a pull-up bar. Even doorknob pulls can work.
I also highly recommend the book "You Are Your Own Gym" for a wide array of bodyweight exercises that will keep you from getting bored.
I tried it this morning at home, just for a laugh, but after three times through I can tell you I wasn't even smiling let alone laughing!
Thanks for sharing this awesome circuit!
Fitness Minutes: (8,572)
498 1/16/12 11:41 P
I agree with Leah. Bodyrock.tv is a fantastic free site that has a different workout routine 5 days of the week. On the weekend, they suggest active rest ie doing fun stuff that isn't specific, but stay active, bike ride, play with the kids, walk the dog etc. Their routines always show modification for people who are at different fitness levels and who may not have equipment. Check out this site, it is fun, challenging and really useful.
In a few days, I'm packing my bags (well, bag) and heading out for a couple weeks of travel. I'll be in Shanghai, Nanjing, and then Chiang Mai, Thailand, and while I'm gone my fitness resources will be very, very limited.
....as in, I'm bringing running shoes. I've looked everywhere for resistance bands, but apparently that hasn't really caught on in China, and I'm not about to bring dumbbells on the carry-on I'll be lugging everywhere with me. Not bringing my computer, either. AND, while I'm in Shanghai and Nanjing, I'll be staying in a hostel. I'm still determined to work out, but yeah, I'll be doing so in a room that I share with 7 other strangers as opposed to a fitness center.
I'm planning to write out some body weight routines I can do anywhere, but I'd love to have some suggestions for good full-body routines that are easy to do on the go and in a really limited space.
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