Travel-Friendly Ways To Incorporate Exercise

Our goal today is to share some travel-friendly exercises you can incorporate no matter how much you travel. Having gym access is no longer an excuse. No more feeling guilty about missing out on your workouts when you’re traveling. Let’s Go!

I sometimes bring non-bulky workout items in my luggage, such as a jump rope and resistance bands. Although I am no fitness buff, I enjoy eating all the local delights; this eases my guilty conscience and keeps me from gaining too much weight, at least in my head. 

A workout outfit can double as an outfit; leggings with pockets are particularly helpful. Once you’re done working out, hand wash and air dry your leggings, then pair them with a cute top and go brunching the next day. Leggings with pockets are convenient because they’re versatile.

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When you’re on vacation, here’s how to stay active and enjoy yourself. 

1. Tabata – No Equipment 

A Tabata doesn’t require equipment. Usually, this is the workout I do. Typically, it lasts 20-30 minutes. YouTube is full of Tabata workouts. The term Tabata refers to high-intensity interval training. 

An intense burst of exercise is the hallmark of Tabata training, where you give it your all, and a short recovery period will follow. Repeat until your chosen time is up. A long workout is not necessary. This type of training burns fat and raises the heart rate faster. Tabata increases fat burning and muscle preservation, plus it stimulates the production of human growth hormone (HGH) by up to 450 percent within 24 hours after your workout. 

TABATA

• 30-Minute No-Equipment Abs and Butt-Toning Workout
• 30-Minute Hip-Hop Fit Workout
• 20 – Minute Upper Body Workout (No Equipment) 
• 20 Min TABATA HIIT Workout | Burn 400 Calories (Full Body, No Equipment)

HIIT – High-intensity interval training

• 30-Minute Cardio HIIT Workout – No Equipment At Home Tabata Burnout | SELF
• Burn 1000 Calories with this 45 MIN CARDIO HIIT Workout (Intense, No repeats)
• 30- Minute Killer Lower Body HIIT Workout – No Repeat, No equipment
• 10-Minute Full Body HIIT Workout 
  

You can download a workout timer on your phone. Gymboss is what I have. It’s a free app you can use to set up workout intervals. If you’re doing a 20+ minute Tabata, you will set your timer for 20 seconds of high-intensity work, followed by 10 seconds of recovery/rest. The number of rounds is up to you. Here is an example of how you would set up your timer for a 20-minute workout: Two intervals, 40 rounds. One of the rounds will be 20 seconds and the second timer will be 10 seconds.  Don’t worry it passes quickly!  Apple | Android

Here’s an example workout once you’ve set the timer. Again, no equipment is needed, just your body!

Keep repeating the exercises until you have run out of time. Here is an example workout. 

• Burpees
• Push-ups
• Squat Jumps: If you have knee issues like me, perform alternating lunges instead.)
• Tricep Dips (grab a chair or a ledge for these)
• Mountain Climbers
• 30-second Plank Jacks
• Reverse Lunge

Exercise for 20 seconds and, then you will have an active recovery for 10 seconds; then do the next exercise. There will be four rounds of each exercise. Don’t be afraid to challenge yourself. That’s all there is to it!

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I incorporate fun and easy ways to exercise on the days I don’t do a Tabata workout. 

2. Take a walk around the city. 

Wear comfy shoes, check out your list of places to see, and hit the streets. It’s an enjoyable way to get some exercise and learn about a city.

3. Take a hop-on hop-off bus tour

Hop-on hop-off bus tours are available in most cities. The guides give you a thorough overview of the city and its history. Pick one of the stops, get off the bus, and explore. It will surprise you how much you can see in the surrounding area. Get back on the bus and pick another area to explore.

4. Walking Tours 

Join a walking tour. Wouldn’t it be fun to embark on a foodie walking tour? Foodie tours are my favorite. You can eat and exercise at the same time. Walking tours are a fascinating way to learn about the city from a local. Exercise, delicious food, and engaging conversation… Win-win!

5. Hit up the gym at the hotel

Take advantage of the gym at your hotel or Airbnb. Most gyms have treadmills, dumbbells, and medicine balls. You can carve out a worthwhile workout. 

6. Do some laps at the hotel pool

Put on your swimsuit and hit the pool. You can do a full-body workout and a low-impact workout in the pool. Knock out some laps and then chill with your crew and enjoy a cool drink. Check out Shape Magazines Best Pool Exercise For a Full Body Workout.

Bonus: Black Youtube Workout Channels For Beginners

If you are a beginner in your workout journey, check out the ‘Because of Them We Can‘ for 5 Black Youtube Channels that make working out fun for beginners.

Disclaimer: Always consult your physician before beginning any exercise program.