Keeping fit while travelling is not always easy. Not every hotel has a gym, maybe it’s closed when you want to use it or maybe you just want to avoid other people’s germs that might be lurking on the hotel’s exercise equipment. Fortunately, there’s an easy solution to these obstacles and that is to exercise in your own hotel room.
Terri Dreger, the director of brand development for 30 Minute Hit, is no stranger to working out on the road as the women’s boxing, kickboxing and self-defence franchise has 90 locations around the world and she frequently travels to them all. She’s owned two fitness studios and has more than 10 years of boxing and kickboxing experience, both participating and instructing. The Albertan is also a former professional freestyle snowboarder and finds it essential to exercise when she’s travelling.
tap here to see other videos from our team.
“Physical activity is something I just have to have. And for me, I need high-intensity exercise, so I can’t just go for a walk and feel satisfied so I’m a master of hotel room workouts,” she said.
Dreger shared her quick and easy workout routine with Canada.com that you can follow in the comfort of your hotel room to help you maintain your fitness goals when you’re away from home.
“This routine and 30 Minute Hit are based on high-intensity interval training, which is a scientifically backed form of exercise,” said Dreger. “You choose the length of time that you have to work out. It increases the intensity, but it boosts the results in terms of calorie burning, fat burning and muscle building and that sort of a format that we kind of live and die by ,and I highly recommend implementing into your exercise routines.”
Start the circuit with 30 seconds of intense shadow boxing to get your heart rate up. This involves punching and kicking while keeping your core tight.
Transition into 30 seconds of standing crunches, ensuring you keep your core tight and squat low to engage your lower body as well as your midsection.
Reverse lunge (+ high knee)
Keeping your heart rate up, step back into a reverse lunge. To add difficulty, when you come to straighten your body, pull the leg you brought back into a high knee, pulling it into your chest. Do 10 per side.
Side plank + oblique crunch
Moving onto the floor, it’s time to fire up your abdominal muscles with 15 side planks paired with oblique crunches. Balance in a side plank position with your hips aligned, keeping your body straight. Bring your arm above your head as you keep your leg straight, then pull your knee up and arm down, connecting elbow to knee.
Start in a plank position with your arms and legs extended. Rotating between legs, pull each knee into your chest switching from leg to leg as quickly as you can, keeping your core tight.
Single leg toe reaches
Laying on your back, raise one leg simultaneously as you lift your other arm to reach towards your elevated toe, keeping both your leg and arm straight. Alternate between sides 15 times per side.
Crunches do a great job of burning belly fat by targeting your lower, middle, and upper abs. For 30 seconds, alternating between sides, bring your knee to your chest by twisting your torso and connecting it with your opposite side’s elbow. Your shoulders should be raised off the floor and hands behind your head.
Finish off strong with 20 seconds of flutter kicks. Laying flat on your back, lift one leg at a time in a fluttering like motion, alternating between each leg.
Repeat this circuit 3 times. The entire workout will typically last between 20 and 30 minutes. Depending on your fitness level, you can increase the intensity of the workout by performing the exercises more quickly or add resistance bands or small weights to add to the difficulty.
– Mark Stachiew is a Montreal-based freelance writer who shares travel news and tips at www.stachiew.com and curates a collection of cool travel gear at www.jetsetgeneration.com.
Fitness doesn't have to take a vacation
6 great workout classes in Toronto
Tips for healthier travel