Travel is a mainstay in my personal and professional life so if I want to practice what I preach, I have to find creative ways to get in exercise when I’m on the road. I’ll admit, at first, it seemed overwhelming because I wasn’t able to duplicate my home routine. The secret to my on the road exercise success is in thinking outside the box. Coincidentally, that was also when my traveling workouts got really fun!
Although it may seem like a challenge to find ways to stay fit on the road, the truth is, there are opportunities everywhere you look. The key is to plan ahead, be mindful, and get creative. Here are three fun 10-minute workouts to stay active while traveling on the road.
Lace up your shoes! Wear your exercise shoes when driving and you’re one step closer to getting in a great workout on the move. Stop at a rest stop area and perform 30-second intervals to boost your circulation, heart rate and burn calories (it’s also a great way to stay energized and awake at the wheel).
Start out by walking easy for one minute to loosen up. A great place to do this is on the grass or sidewalk to avoid traffic in the parking lot. After one minute, pick up the pace to a power walk for 30-seconds, and follow with walking easy for 30 seconds. Repeat this nine times for a total of nine minutes of heart pumping activity. If you want a more challenging option, pick up the pace to a run for 30 seconds and walk it out to recover. Finish with the following three stretches and you’re off.
- Chest Stretch: Interlock your fingers behind your lower back. Relaxing your shoulders, keep your arms straight, squeeze your shoulder blades together and raise your hands up toward the ceiling until you feel a stretch in your chest. Perform this stretch on each side once for 30 seconds.
- Hip Stretch: Using a mat, towel or the grass, kneel on your left knee with your right foot forward. Your right knee should be aligned over the ankle. Relax your back leg and focus on pushing your right hip forward and up towards the ceiling. Reach to the sky with both arms and clasp your hands together for a full body stretch and hold for 30 seconds. Perform this stretch on each side once.
- Calf Stretch: Stand with your feet hip width apart and your hands on your car just above your shoulders. Move your right foot back about 2-3 feet and bend your left knee. Keep your right foot on the ground and hold for 30 seconds. You’ll feel this stretch in your back calf.
Jump to it! Remember how much fun jumping rope was? There’s a reason professional fighters use it as a training mode – it’s quick and easy way to get in a high intensity cardio workout that will boost your metabolism for hours. Toss a jump rope in the car for your next trip or, compromise with jumping jacks instead. Try this jumping workout to get your heart pumping and burn a ton of calories.
Walk around at an easy pace for one minute to loosen up. Then repeat the following intervals for five times for a total of ten minutes. You’ll feel like a million bucks after this hard core cardio workout.
Rest Stop Circuit. This workout will help loosen your tight muscles, keep them active and strong and burn calories. Walk around for two minutes to loosen up and perform the following four exercises for one minute each. Repeat a second time and follow with the three stretches mentioned above.
- Caterpillars: Start in push up position on a mat. Perform three push-ups and then push your hips up towards the ceiling into a downward dog position (in the shape of a V, with your hips elevated to the ceiling. Hold for 5 seconds. Slowly walk your feet one at a time to your hands keeping your legs straight (bend your knees if this is challenging). Hold for 5 seconds with your hands on your feet (or shins) and feel the stretch in your hips and hamstrings. Slowly walk your hands forward and into push up position and repeat again for a total of one minute.
- Walking Lunges: Stand with your feet hip width apart on stable ground (sidewalk). Take a long step forward with your right foot and kneel down towards the ground by bending your knees until your forward leg is parallel to the ground. Press up and through your heel and take another step forward and kneel toward the ground. Make sure to line up your knee over your ankle as you move forward. Repeat for one minute.
- Squat: Stand with your feet hip-width apart. Sit back as if you are going to sit in a chair until your legs are at a 90-degree angle with your thighs parallel to the ground, making sure your knees are over your ankles (not toes). Reach your arms straight out in front of you to shoulder height for stability. Pause and hold for two seconds and then press your heels into the ground, extend through your legs. Repeat slowly for one minute.
- Calf Raises: Stand with your feet hip width apart and the balls of your feet at the edge of the curb so your heels are off the ground. Bring your arms out to the side for stability. Raise up on your toes and hold for two seconds and then release down until and through the full range of motion with your heel lower than the curb and hold for two seconds. Repeat this for one minute.
Staying fit on the road is easier than it sounds, and once you get started, the options are endless along the way.
Coach Jenny Hadfield