Ditch the gym and all the hefty fees that come with it and stay fit, as you travel the world, with awesome workout ideas for sandy beaches, rocky mountains, busy city streets or even your boring hotel room.
Don’t scrap your workout routine while traveling the globe just because you don't have the gym. Find free workouts everywhere around you and get in shape all over the world!
Working out in the great outdoors also breaks up a fitness routine keeping you excited and your attention focused on your goals. Enjoy beautiful scenery while using your own body weight and the occasional park bench, sand dune or tree branch in stead of gym equipment and treadmills.
Hit the Beach Babe!
The beach is the bomb for getting a great all-over-body workout! If you live near a beach or are heading to one on vacation (lucky you!) try these tips to stay fit and look your best. Sand is your body’s best friend! It is an amazing surface to train on offering great cushioning for joints. Also, because soft sand is uneven you will be using loads of different muscles to remain stabilized and balanced!
Gaze out to the sparkling blue water and forget you’re even working-out as you jog along the sand. For an extra workout, try High Jogging: lift your knees up to your chest each time you take a step and feel how much more energy you are using!
Dune-Running, climbing hills of sand, is a great thigh and gluteus (butt muscles) work out. Simply run up and down a sand dune as many times as you can manage. Make sure to be aware of protected sand dunes. On some beaches dunes are a no go zone.
Try Interval Sprints for some good cardio training. Pick a marker in the distance, such as a tree, rubbish bin, or beach flag and sprint there as hard as you can! Walk for a few minutes for a breather, and then do it all again!
Go swimming in the sea for invigorating refreshment! We all love the ocean, but swimming laps instead of just playing around can provide a great all-over-body cardiovascular workout. Just make sure you swim between the flags and always let somebody know when you head into the water.
Find the Forest through the City
Parks are bursting with workout opportunities! Almost all cities offer a few parklands with walking and running trails scattered with benches, trees and playground equipment. They make for the perfect outdoor gym where you can tighten, tone and feel great for free.
Find yourself a park-bench or steps for some serious resistance training. Tricep Dips are sure to tighten those chicken wings. Simply sit on the bench with your hands by your hips and, keeping your hands on the bench, slide your bottom forward until it is off the bench. Lower yourself almost to the ground using your arms as support, then bring yourself back up and repeat 10-20 times with three repetitions!
Also, try a Bench Push-Up. Stand facing the bench and place your hands on it, then walk your feet out until your legs are fully extended. Bend your arms, bringing your lower chest towards the bench, and then push up. Repeat 10-20 times with three repetitions.
Trees are also great for strength training. Grab a low-hanging branch (or monkey bars, if your tree doesn’t look strong enough!) for the Hanging Crunch. Make sure your palms are facing forward and exhale as you bend your knees and slowly bring them towards your abs, so you are hanging from the branch all curled up. Repeat up to 12 times with three repetitions.
The Suite Life!
If you’re stuck in your hotel suite and the weather is keeping you indoors or you just don’t feel safe or comfortable working-out in the city avoid just sitting around ordering in-house movies and raiding the mini bar by tring our hotel room hi-jinks to stay toned on the go!
Resistance training can be applied almost anywhere. Use exercises performed at the park in your hotel room by using chairs and phone books or other extraneous items to compensate for benches and stairs. You can also use the bed or a table to do some Tricep Dips and Push-Ups
Squats are perfect for toning legs and glutes if you have a limited amount of space. Stand with your feet shoulder-width apart and gently lower your butt to a sitting position, making sure to keep your knees, thighs and torso at 90degree angles. Rise up and repeat 20 times with three repetitions.
Mountain Terrain
Hills and mountains provide the perfect spot to work out while enjoying beautiful vistas! If you are hitting the mountains for a holiday, you are probably planning some exercise already, such as hiking or skiing. If not, get on board!
Mountains always have trails and some are easier than others. Running up a mountain is a great way to see more scenery in less time and get some great exercise. For gentler exercise try walking fast or jogging an easier trail with less incline.
Interval training will help improve stamina. Increase your speed for several minutes then, decrease your speed to catch your breathe and take a break. Don't stop moving. Keep your body in motion for at least 20 -40 minutes for an optimal exercise. If you’re working out at high altitudes be aware it may make you tired a lot quicker.
Stop at the look-outs on your way up and let the scents and sounds of the woods overpower you. Beats any TV in front of a treadmill!
Running in the snow or cold weather is also a great workout. Be aware you have to work much harder when treading through snow so you may not need to cover as much distance to get the benefits. Snow can also offer cross-training possibilities such as Nordic skiing or snowshoeing. Be careful of your footing when running through snow and ice. (more tips)
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