Exercising with your body weights, or calistenics, is fun, cost-effective and convenient.
There are so many things you can achieve with your body, and it’s the only equipment readily available when you travel. All you need to do is turn your hotel room into your own mini workout facility.
The trick is finding the right workout to meet your needs. You want short routines but maximum gain. After all, who has time to spend an hour working out in the room when you’ve got meetings to attend (or sights to see)?
Would you need shoes? It’s up to you. If you’ve forgotten to pack your trainers, there’s no harm in doing the exercises barefoot.
Do you need a lot of space? Not really. The beauty of the workout which we are about to share with you is that it can easily be done in the space between your bed and the TV in the hotel room.
It is also a basic total body workout that most of us are familiar with. It’s a combination of squats, push-ups, sit-ups and burpees. Of course, anyone can do all four and call it a workout. But here’s where it becomes the perfect travelling partner.
EASY AND FAST
First, the workout is specifically designed for busy folk. Come rain, shine or blizzard, it can be done easily and takes only 20 minutes to complete. You can do it before you start your day in the morning, during your lunch break, or in the evening before the obligatory dinner functions begin.
Second, it is designed for you to work up a sweat (great for detox!) and burn calories long after the workout is done (so you don’t feel guilty about the daily dinners or indulging in the desserts).
Finally, it will help you not just to stay fit and healthy while on the road, but also increase your metabolism so that you feel energised and not lethargic — a real issue when working on the road.
DO IT IN FOURS
Always start with a warm-up (five minutes should suffice). Once you’ve found the right spot in your hotel room, perform 12 repetitions each of the squats, push-ups, sit-ups and burpees. Repeat all four exercises with as many rounds as you can for 10 minutes. Have a two-minute rest then start again with the same exercise protocol, but this time only for eight repetitions each exercise, for eight minutes. And you’re done!
Cool down and take pleasure in the fact that if you’ve really put all your maximum effort in this workout, you will burn more calories than an hour on a treadmill. Include this in your travels and you’ll see your strength, endurance and energy levels improving over time.
And that, for the business traveller, is just the thing you need to keep up with the long day ahead.
Daing Daniel Fitri, or Coach Dann, is a qualified CrossFit Trainer and founder of MetConX (www.metconx.com), Malaysia’s first metabolic conditioning outdoor workout programme.
*Sumber dari New Straits Times