How to Get a Great Workout When Traveling

Like many people, my job requires a ton of travel. It is still important to maintain healthy habits, such as eating good foods on the road, but also finding a way to exercise anywhere.

Most hotel gyms have, at minimum, a treadmill and mats on the floor. You can get a great cardio workout in less than an hour by doing the following:

• 30-35 minutes on a hotel treadmill
  • On the treadmill do 10 minutes of fast walking with the incline at 10 or above. This simulates walking up hill. This warms up your legs fast, but also works out for legs and glutes – the muscles which prevent your butt from sagging with age and lack of exercise.
  • Next, do 10 minutes of jogging at a pace you can maintain for 10 minutes with a slight incline-3-5. If you’re a regular exerciser, aim for 4.5-6 mph
  • End with 10 minutes of flat road sprints with no incline. Set the treadmill for the fastest pace you can maintain for 15 seconds. I set it at 8.5 mph and do 15-second intervals- sprint for 15 seconds, rest for 15 seconds, and so on. Alternate between sprinting and resting by putting each foot on either side of the treadmill track. There isn’t enough time to adjust the treadmill to alternate between the rest and sprint pace, so this is the best way to do it. Just be very careful to hold onto the sides of the treadmill so you have a good grip when you stop running and when you start running. Start at the highest pace you can comfortably handle. It took me a while to work up to 8.5mph, so just do the best you can when you begin this process.
  • After the flat road springs, finish with a 5 minute cool-down, walking at a slower pace and no incline.
  • If running presents a challenge, alter the above regime. For example, just do the uphill walk, or half the time uphill walk, half jog. Either way, make sure you do at least 30 minutes
• Follow the cardio workout with weight resistance exercise for 15-20 minutes
  • Rotate the following in 3 sets of 10 repetitions
    • 10-15lb hand weights for lateral shoulder raises, overhead raises, chest presses-laying on the floor or bench
  • Pushups-3 sets of 10
  • Pilates-style abdominal crunches – Pump arms for a count of 100

If you’re traveling to a place with no access to a fitness room, use the outdoors. Enjoy the city you’re visiting and find a park or just run the streets. Please make sure you are in a neighborhood where this is safe to do. You can also look for a local yoga studio and a class that fits your schedule. Try www.yogahealthfoundation.org.

Last, but not least, you can always do a resistance band workout in your room. These can be found at any sporting goods store. They travel easily and give you a great resistance workout. By continuing your exercise patterns on the road, you will benefit from the natural endorphins with no interruptions due to frequent travel. Enjoy!