As mentioned in my earlier post How I Lost Weight While Travelling, I always slot in some workouts during travels. Usually I would take shorter workouts (it is good to let body has a small break from all-year-long active life), yet they are still effective enough to maintain my strength, flexibility and endurance. Here are my favorite workouts on the go (all without equipment), let’s smash it!
1) 100 burpees with push-ups (15min)
Burpee is the most effective body weight workout ever, it is a full body exercise, good for enhancing both strength and cardio capacity. Usually I use a timer app, set up for 20 cycles (30 sec workout, 10 sec rest), aim for 5 burpees every cycle. Here is a video about how to do a burpee:
2) 100 / 100 / 100 (25-30min)
100 push-ups, 100 squats, 100 crunches. It is again another full-body workout, can be done in 100 straight or broken down to loops (eg: 10 each and repeat for 10 loops). Occasionally I swap crunches to lunges to work harder on legs.
This is definitely my favorite! Combining both workouts and sight-seeing at the same time. I love running at parks / along seasides / riversides, sometimes around castles / hills. It is more leisure than my usual runs because I get to enjoy the local scenes and burn some calories at the same time.
As I shared earlier, I love putting in some active days during my trips, trekking is the best! First I get to enjoy the nature, then I get to burn off some calories as well. Better? With music on!
5) 7-min workout
This is scientifically proven as effective body weight workout, short but it really kills! Follow the 7-min website and repeat for 2-3 rounds.
Bonus: Any circuiting workout
High intensity interval training (HIIT) has been my all time favorite. Throw in any kind of HIIT exercises, they are absolutely burst and powerful! Some sample workouts here for your reference, modify as you like.