The Embarcadero – a great place to run in San Francisco
Can I tell you something? Traveling is exhausing! Or maybe I’m just getting older and it’s not as easy to adapt to little things like changes in time zones? In any case, it’s been fun to see my family and I’ve been taking my own advice on how to stay active while traveling.
My mom’s apartment has an amazing gym which makes it a pleasure to workout. But, I’ve been stuck in a conference room the past two days and living out of a hotel. My body has been aching to move.
I put together this 20 minute workout to do in my hotel room. It’s a tabata workout that doesn’t require any equipment. It consists of 5 moves and the total workout is 20 minutes. I did it Wednesday morning and it kicked my butt.
Here’s what you do:
1) Perform each exercise for 20 seconds.
2) Rest 10 seconds.
3) Repeat the exercise again 7 more times for a total of 8 rounds.
4) Move on to the next exercise.
5) Complete 8 rounds of the exercise until you complete all 5 exercises.
For single-side moves, such as the Bulgarian Split Squat and the Plank with Reach Under, alternate sides with each round i.e. do the exercise on the left side for the first round and do the exercise on the right side for the second round.
Here are some descriptions and/or demonstrations of each of the moves:
- Bulgarian Split Squats: You can use the desk chair in your hotel room.
- Mountain Climbers
- Squat Kicks: Stand with feet shoulder width apart. Squat down and as you rise back up, shift your weight into your left foot and kick your right foot out to the right. Squat again and this time, as you rise up, shift your weight to your right foot and kick your left foot out to the left. Repeat.
- High Knees
- Side plank with Reach Under
You know what would be great with this workout? The MizFitOnline skort. These skorts are adorable and I love the empowering words sprinkled across.
ALL proceeds from the sale of this skort goes to support Mayan Charities – an nonprofit organization that provides opportunities and assistance to the indigenous and impoverished people of Guatemala, through education and community development programs. It’s an issue that is personally important to MizFit. It’s also an issue and area of the world that I care about.
You can click on the link on the right side of my blog to go check out the skort.
It is NOT an affiliate link.
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Love the tabata workout! I always make up routines to do with me when I’m traveling in case the hotel doesn’t offer a fitness center. I can’t wait to add this one to the mix!
Erica { EricaDHouse.com } recently posted..What more could a girl ask for?
squat kicks!! i love those and need to reintroduce them to my Bootcamp class!
Lindsay @ Lindsay’s List recently posted..taking a few days….
Great workout! I don’t think I’ve ever done a hotel workout, just because usually if I’m in a hotel it’s usually because I’m on vacation, but this is great!
Paige @ Your Trainer Paige recently posted..True Test of Patience
Needed this! I’m leaving on a trip tomorrow and have been thinking about what I’m going to do to try *keyword TRY* and stay fit. Thanks for sharing
GREAT WORKOUT LOVE!!! You are doing so great!
Krysten Siba Bishop (@darwinianfail) recently posted..Marathon Recap – The Bad
That makes me tired just reading it! I’m definitely saving it for later… I need to incorporate more of these quick tabata-style workouts, they’re so effective. Yes, traveling is exhausting. Enjoy the time with your family!
Laura @ Mommy Run Fast recently posted..9 Healthy Cookie Dough Balls
Way to go with staying active at the hotel!!!
Becky @ RunFunDone recently posted..Cheering at a Trail Race
The great thing about running and calisthenics is that they provide the opportunity for “anywhere training.” I can be literally anywhere and pop out the door for a run (providing the weather isn’t so bad as to make it impossible) and follow it up with a battery of burpees, plank and push up variations, lunge and squat variations, plyometric drills, pull ups (if there’s a playground around) and dynamic flexibility exercises.
Your routine herein: Simple, quick, straightforward, effective, requires no equipment and illustrates that ANYONE ANYWHERE can get and/or stay fit under just about any circumstances.
Jonathan Aluzas recently posted..3 Things You Should (And Should NOT) Be Doing After a Workout
great workout! I love to travel but I always get off my fitness game!
Heather recently posted..Fitspiration
I love tabata workouts! this is just another great one to add to the list! thanks! (:
Glad you posted this, since I will be spending 7 days in a hotel soo…will have to reference this if i get squirrely and need a work-out
Ed recently posted..Good News Thursday!
Great workout, although I think I would always give up on side planks if I was alone. (I hate them haha)
Kelly @ Cupcake Kelly’s recently posted..San Francisco: Day 2 – FitFluential Dinner
This workout reminds me of an app I have on my phone called Workout Trainer. It’s full of short 10 – 30 minute workouts. At first glance, I thought they’d be easy. I was so wrong.
PS – I’m huffing and puffing just looking at your hotel workout! Looks great!
Michelle recently posted..Pinterest: Home Edition
Nice one! I love workouts that don’t require any equipment.
Angela @ Happy Fit Mama recently posted..The Best of Fall: Crock Pot Apple Butter and Healthy Pumpkin Doughnuts
Traveling IS exhausting!! Great idea to make your own workout! I do the same thing
jobo recently posted..On intuition.
I just pinned this so I don’t forget it! I am gong away on business next weekend and this is coming with me!
ilene recently posted..Rock My Root Chakra
You took away all of the typical excuses about not working out on vacation… Love it! This is exactly what I must remember- No excuses!
Emily @ The Busy Mom’s Diet recently posted..An iPhone App Every Mom Needs…Now.
Great post and workout ideas! I’ve definitely done a few hotel in-room workouts myself!
Kierston recently posted..Girls of FFA ~ Take II
I did a workout similar to this for the first time when my turbo instructor was a no-show. The instructor from the previous class agreed to sub, but was only prepared to teach this routine which she called tabata. It was quite a workout and a bit too advanced for me – plus I have that foot issue going on where I can’t do anything that resembles a lunge. I think one of my gym buddies said it best, “I’m not sure what to make of that.”
I have to agree though, if you are in shape and looking for a workout you can do from your hotel room or from home this would be an excellent choice.
Some good tips! Here is a link for some more ideas on exercises for surfing fitness.http://www.squidoo.com/exercises-for-surfing-fitness