For many professionals travel is an evil necessity of their profession. When you’re new in business it can also be exciting as you see new places and experience how big the world really is. After a while however, traveling often can really take a toll. Between hassles at the airport (even without being dragged from your seat!), grabbing a cab, endless meetings and late nights dining with clients people can often find the pounds piling on. When I suggest working out on business trips, I most often here that there is too little time, inadequate facilities and too much fatigue to entertain workout fantasies.
I have a solution that while not a substitute for a regular ongoing fitness plan can keep you feeling strong, banish sluggishness, jet-lag and help keep those unwanted pounds at bay all in the convenience of your hotel room in just five minutes a day. How? With just a few simple movements that will get your heart racing, your muscles pumping and shred body-fat.
- Make sure you are healthy enough to exercise! This article is an example of how to train efficiently on the road in just minutes a day, but I don’t know you or your medical history so view this as information not a personal recommendation! If you like what I write here and want to give it a go, make sure your physician has given you the green light.
- Warm-up by marching in place, performing gentle arm circles forward only and gentle squats (only go half way down). Do each one for 10 seconds back to back and keep repeating until you feel ready to rock.
- Time to crank it up! Perform the following circuit by doing each exercise back to back with little to no rest (but by all means take a break if you need too!). Start by running in place for 10 seconds, then perform 10 body-weight squats, then 10 jumping jacks and then finish with 10 push-ups. That completes one circuit. Now rest for 30-60 seconds and then go again
- You can alter the time and rep ranges to anything you see fit. You can do more or less in each circuit depending on how challenging it is for you. The push-ups can be on your toes off the floor, off of your knees or standing with your hands against the wall.
- Perform as many circuits as you can until the five minutes are done. Stretch if you have the time and you are all done! For an added benefit you can repeat the workout later in the day.
The example above is just one of many that I give my traveling clients. They’re productive, efficient, dare I say fun and get the job done! Five minute workouts should not and are not a substitute for a more well-rounded program, but when on the road they’ll keep you on track without adding more time constraints to an already busy schedule.