We hear you: You want to stay in shape, but can't commit to a regular workout program because of your hectic travel schedule. And, even if you have a workout routine planned, the hotel gym facilities (or lack thereof) are so uninspired that you usually trade the pitiful weights rack for the breakfast buffet (guilty!).
Well, listen up hotel travel adrenaline junkies, Singapore's leading personal trainers at Ultimate Performance have compiled a go-anywhere, do-anywhere, workout for you.
But before we get into the workout, here are some of their fitness tips:
Do it before your brain catches up to you.
Get it done early. As soon as you wake up, throw your gym kit on and get to it. That way, you cash in on your training before you day becomes hectic. It keeps your progression going in the right direction, it makes you feel good, and helps you make better, smarter decisions; whether that be in business or life.
Not every workout has to be intense to be worth doing.
A workout has to have a sense of intensity, but you do not have to drill yourself into the ground each time. Low-intensity workouts have their place, and sometimes it's more beneficial to just get yourself in the gym and get your body moving for the feel-good factor. Do not underestimate the power of feeling good. A body in motion is always better than a body on a couch. With chips. Watching Netflix.
Travel is not an excuse to get fat.
A hotel with a gym is better than a hotel without a gym (at least you have some equipment for resistance training), and almost all restaurants will be happy to chop and change dishes to suit your needs. Just do not be afraid to ask.
No weights? No worries!
Have you ever tried doing 100 push-ups? Or 100 bodyweight squats? Give it a try and you'll realise just how hard it is to shift your own weight. But it never hurts to pack an an exercise band and skipping rope with you when you travel. That way you can do a short workout that does not require much physical space.
Workouts: HIIT circuits for the frequent traveller
Ultimate Performance Singapore has created two full-body HIIT workouts that you can do in your hotel room. Each programme is designed to stimulate major muscle groups effectively without the use of any equipment, so you can keep yourself in shape and continue to make progress towards your fitness goals.
How long is each workout?
Each circuit will last 45mins, not inclusive of a five minute warm up and five minute cool down.
How often should you perform the circuits?
Choose between circuit one or circuit two, and perform them three to four times a week. To keep things fresh, and to activate different muscle groups, you can also alternate between circuits one and two in a week. For example, circuit one on Monday and Thursday; circuit two on Tuesday and Friday.
What are the exercises in each circuit?
Choose one of the following circuits. Each circuit comprises of 10 exercises to be performed in supersets. For example, A1 and A2 to be performed as a superset.
A1—Split squat switch
A2—Elbow to straight arm plank
E2—Crossover mountain climbers
B1—Inch worm push ups
C1—Walking push ups
D1—Lunge jumps (hands overhead)
E2—Slow bird dog
How many reps and sets to be performed?
(a) Complete each exercise for 40 seconds (eg A1 exercise);
(b) Take a 10 second break;
(c) Complete second exercise as part of the pair (eg A2 after A1) for 40 seconds;
(d) Repeat the superset pair again (so you perform two sets of A1 and A2);
(e) Take a 30 second break between series (eg between A and B series);
(f) Complete the next series (eg B1 and B2) in the same manner;
(g) Repeat the above for all series until you have completed the circuit.
Want your own personal trainer? Check out Ultimate Performance Singapore.