Fitness plans usually take a clean hike when we are traveling. Subconsciously, we are already walking around a lot, so why bother working out additionally? Well, the one thing we may only sometimes consider is how much we indulge in luxuries when we travel. For example, do we always account for the extra calories we consume on vacation? The thing about fitness is that it needs to be a regular affair. Working out should ideally be a normal part of your routine, just like eating and sleeping. When you are traveling, it can be difficult to integrate workouts into your schedule for several reasons- the non-availability of a gym or equipment and a lack of time. Therefore, we have listed out 5 workouts you can do anywhere while traveling- and you need no equipment for these. Plus, as we described them already, they are fit to be performed pretty much anywhere. Let’s dive right in.
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Lunges work all the muscles of the lower body as well as the midsection. While they do not require any equipment, you may use a chair or the wall for support. However, it is preferred that you do it without any support, so you can exert yourself more. If you are at home or the gym, you could also add in some weights to increase resistance. To try a standing lunge, first, stand about three feet apart with one foot behind another. While keeping your upper body straight, kneel in such a way that your knee is a few inches off the floor and your thigh is parallel to the floor. Make sure your back leg is in a straight line, and do not rotate it. Hold this position for a few seconds, and then slowly raise yourself. You can do as many reps as are required for this exercise.
Burpees, an excellent full-body exercise, are a source of intense cardio workouts. Burpees improve cardiac fitness, muscular endurance, and upper body strength. It is noteworthy that burpees can burn more calories than any other form of cardio. Burpees consist of a mashup of three conventional exercises- plank, push-up, and squat. It involves a routine where you first do a high plank, push-up, and squat. First, get into the squat position and slowly lower yourself down until you have achieved the high plank position. Make sure your back is straight while you are doing this. Then, try doing a push-up by thrusting your head forward and slowly getting back on your feet in a frog-like position similar to the initial squat you were holding. Executing burpees to perfection can be slightly challenging, especially if you are a beginner. However, as you continue with it, it will slowly become easier. You can also opt to do a simpler variation of the burpees, wherein there is no push-up involved, just a plank and a squat.
Yoga is probably the most versatile form of workout because it does not require you to use any instruments and can be performed by basically anyone. Contrary to popular opinion, yoga is more than just a meditation exercise. Numerous yoga postures can help you combat illnesses and improve your cardiovascular rhythm, lung capacity, and bone strength. Yoga for your body is essential because it can help you build muscles as well as flexibility. Certain postures can help you strengthen your body, and others also target weight loss. Therefore, yoga pretty much encapsulates everything you may ever want from a workout. One of the most common yoga forms is padmasana, popularly known as the lotus pose. This helps you strengthen your back and lower body, and the trained breathing behavior can also help regulate mood and stress levels.
No gym? No problem! Any room you are in is bound to have a wall, right? Do you know you can use the wall to get some much-needed exercise? Also known as wall squats, these work on the entirety of your lower body. It is great for activities that require strong legs. Stand with your back against the wall, and make sure your feet are shoulder-width apart. Slowly slide your back down the wall and bend your knees until they are completely parallel to the floor. Make sure that you do not bend beyond this point. Hold for a while, and slowly slide back to your original standing position. Make sure your back is straight while you are doing everything. Wall sits are a very effective way to do squats without getting bored of it. Moreover, it helps provide back support to people who may find regular squatting more difficult.
This is a fun form of cardio, and kids, in particular, are very fond of this. It simply involves jumping as high as you can and turning in the opposite direction, then jumping high again and moving back to the original position. Essentially, you end up doing a complete hundred-and-eighty-degree angle with your body in this workout. Even better, you could incorporate jumping jacks into this routine and work your arms as well. For 180 Jumping Jacks, make sure to raise your arms above your head, making a semi-circular motion with each hand while you jump. With every jump, there should be a corresponding arm motion. Just make sure you are doing this in an airy and wide area so you do not end up hurting yourself while doing the hundred-and-eighty-degree motion.
It is very important to practice self-care even when you are on the go. Regular exercise is essential to maintaining good health and overall well-being. You can do any of these routines while you are on vacation to keep yourself on the move. Additionally, you can always go for a run. Abs exercises are also a great workout and can be done from anywhere. Depending on your destination, you can hike, cycle, kayak, surf, and much more. Feel free to mix and match it up so you do not get bored of the same tedious routine. Happy working out!