Quick Workouts Designed for Travel Days

Whether you’re traveling for work, vacation, or to see family, it’s always fun to be in a new place for a while. What isn’t so fun, is trying to squeeze in your workouts when you’re transitioning from car to plane to hotel.

When we arrive at our destination, we usually feel like resting. Instead of sleeping in that comfortable hotel bed, a quick exercise can boost your energy level for the rest of the day.

We’ve gathered some of our favorite quick workouts all from shape.com so that you’ll never get off track.

These workouts were designed by Gunnar Peterson who partnered with Hyatt regency in their It’s Good Not to Be Home campaign. This campaign wants to show traveling people that they can workout from their hotel rooms, so they designed quick workouts: strength based, cardio based, and strength and cardio based.

Peterson says that ”Each of the movements is sequenced in a way that gives you what you need in both a strength and cardio aspect, and then you repeat depending on how much time you have.”

You can find which type works best for you:

Strength Based Workouts

The best warm-up for strength based workouts are movement drills such as marching in place, high knees, butt kicks, or air squats for 10 minutes.

  • 50 jump rope jumps
  • 25 reps of bodyweight squats
  • 25 reps of reverse crunches
  • 20 push-ups
  • 15 reps of tricep dips
  • 5 Burpees
  • 12 reps of dumbbell bent-over rows
  • 15 dumbbell curls
  • 15 dumbbell raises

Repeat this cycle 4 times.

Cardio Based Workouts

The best warm-up for cardio based workouts is marching in place for 5 minutes.

(Do these following exercises for 1 minute each).

  • Running in place
  • Push-ups
  • Jump rope jumps
  • Squats
  • High knees
  • Planks
  • Standard crunches

Repeat this cycle 5 times.

Strength and Cardio Workouts

The best warm-up for strength and cardio workouts is different movement drills for 5 minutes.

  • 25 reps of jumping jacks
  • Marching in place for 1 minute
  • 10 reps of dumbbell deadlifts
  • 10 reps of dumbbell bent-over raises
  • Light jog in place for 1 minute
  • Lateral walks for 10 steps on each side
  • 50 reps of jumping jacks
  • 10 reps of close-handed push-ups
  • 10 reps of wide-handed push-ups
  • Jog in place for 1 minute
  • 10 reps of superman

Repeat this cycle 4 times.

Erica D'Arcangelo is an Internet Marketing Expert and co-owner of Fresh, Healthy & Fit where she is a regular contributor. Erica has been active in the health and fitness industry through spinning, yoga, HITT training and much more over the last decade. She's a fitness enthusiast and has also helped others with healthy living through her own blog.