Let's be real, traveling can be exhausting! Between jet lag and just getting settled in, it’s tempting to skip your regular exercise routine. But here’s the thing - a quick workout can actually give you that extra boost of energy you need.
Just 10 minutes of physical activity can significantly enhance focus and alertness, particularly when that travel fatigue hits you hard. And guess what? You don’t even have to leave your hotel room to break a sweat. We're not giving you any easy outs with this one!
Research published in the International Journal of Exercise Science indicates that simple bodyweight exercises offer substantial cardiovascular and strength benefits. No dumbbells required. All you need is a little motivation, a bottle of water, and the workout we’re going to share with you right here.
The 10-Minute Vacation Workout
This workout is designed to get your heart rate up and your muscles working without taking too much time out of your day. You can do it in your hotel room, at a park, or even on the beach. You can adjust the intensity of each exercise according to your fitness levels (beginner, intermediate, advanced) and, who knows, you may have upped a level by time you’re back home!
Warm Up
Before jumping into the main workout, take a minute to get your body warmed up with these simple stretches.
Arm Circles: 30 seconds
- Stand with your feet shoulder-width apart.
- Extend your arms straight out to the sides so that they are parallel to the floor.
- Begin making small circles with your arms, gradually increasing the size of the circles.
- Rotate your arms forward for 15 seconds.
- Reverse the direction and rotate your arms backward for the remaining 15 seconds.
High Knees: 30 seconds
- Stand with your feet hip-width apart.
- Start running in place, lifting your knees as high as possible towards your chest.
- Pump your arms to help maintain balance and momentum.
- Keep your core engaged and your back straight throughout the exercise.
- Continue this motion for 30 seconds, aiming to maintain a quick and steady pace.
Main Workout
Do each move for 30 seconds, trying to complete as many reps as you can in the allotted time. Then rest for 30 seconds. Repeat this circuit a total of four times.
Squats
- Stand tall with your feet slightly wider than hip-width apart.
- Hinge at your hips to sit your butt back and down.
- Push through your heels to return to standing and complete 1 rep.
- Beginner: Regular squats.
- Intermediate: Add a calf raise at the top of each squat.
- Advanced: Do jump squats for an extra burn.
Knee Push-Ups
- Start in a plank position with your hands flat on the floor about shoulder-width apart.
- Bring your knees on the floor with your feet up in the air behind you.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- Push back up to complete 1 rep.
- Beginner: Wall push-ups: Stand with hands on the wall, push body away, return, repeat.
- Intermediate: Knee push-ups on the floor.
- Advanced: Full push-ups.
Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
- Beginner: Standard glute bridges.
- Intermediate: Single-leg glute bridges.
- Advanced: Add a hold at the top for a few seconds.
Mountain Climbers
- Start in a high plank with wrists directly under shoulders, body in a straight line from head to toe.
- Bring your right knee under your torso, then your left knee to complete one rep.
- Continue to alternate bringing each knee toward your chest quickly.
- Beginner: Slow and steady.
- Intermediate: Increase speed.
- Advanced: Try cross-body mountain climbers, bringing your knee to the opposite elbow.
It looks easy, right? Well…it’s easy to set up but you’re definitely going to feel it! This is a quick, effective workout that will keep you on track without cutting into your well-earned vacation time. Remember, the goal is to stay active and balanced, not to stress over every meal or missed workout. So enjoy your vacation, soak up the experiences, and keep your body moving!
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