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Bodyweight Workout
Bodyweight exercises do not require the use of any equipment and space. It can be done anywhere like in a park, on a playground, or in an apartment. Bodyweight exercises are squats, pushups, lunges, reverse crunches, backpack lifts, burpees, plank holds, leg lowers, body raisers and pull ups. Three sets of all 10 of these should do the trick but don’t take my word for it, do them according to your stage – beginner, intermediate or advanced. They are great for keeping you in shape when you are far from home.Mind-Body Workout
Here we are talking about the likes of pilates, meditation, deep breathing exercises, tai chi and yoga. All you need is your yoga mat and you are good to go. These exercises involve body movements, controlled breathing, and mental focus. You can find lots of videos online and apps to help with varied routines. We consider them as low-intensity exercises and ideal for those who can’t handle high intensity interval training (HIIT). Mind-body workouts focus on heart health, staying calm and flexibility of the body.Sign up to the Connect Nigeria daily newsletter
High Intensity Interval Training
It is said you can achieve more in a shorter time doing HIIT than you would in a long time doing medium exercises. So you can do a 10-20 minute HIIT routine with one minute on and off-breaks in between each set. Incorporate your warm-ups, your cardio, strengthening and core workouts, stretches and cool-downs in a short time rather than dragging them out for an hour or more. If you are pressed for time, you can do a tabata. This is a different HIIT that involves 20 seconds max intensity workout, 10 seconds rest, 8 reps. All in 4 minutes.Improvisatory and Portable Equipment
Travelling with weights and kettle bells will increase the total weight of your luggage and might make it hard to carry around. So it’s best you leave them behind and find other objects to adapt. For instance, filling an empty plastic Coca-Cola bottle with sand to use as a weight. Also, the fact that you can’t travel with those doesn’t stop you from carrying a resistance band, skipping rope, lacrosse/lawn tennis-size ball, foam roller and any other lightweight travel-size equipment.Brisk Walks and Marathons
Taking brisk walks consistently day and night for about 15-20 minutes is one sure way to keep fit. If your target is 3,000-10,000 steps a day, then doing a brisk walk around your accommodation is just right. You might go for a marathon run in the wee hours of the day. You may also have to create a marathon route for yourself before the day gets busy with traffic. Travel doesn’t have to ruin all the hard work you’ve put into keeping fit. The key is to have a fixed time of the day for your workout and focus on staying in shape. Welcome to the fit traveller’s life! Featured Image Source: The Guardian NGGot a suggestion? Contact us: editor at connectnigeria dot com
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