The frantic pace at which many travelers leave their hotels rooms is a source of anxiety and can encourage other unhealthy habits as well as increase your blood pressure. Rather, you can use this nervous energy and channel it for 5 minutes to burn a nice amount of calories without even leaving your hotel room.
It’s a simple workout that most anyone can do in the morning before hopping in the shower. For someone weighing 150 pounds (68 kilos) you’ll burn approximately 50 calories. The more you weigh the more calories (and stress) you’ll burn and get a great start to sightseeing.
Tips On Keeping the Pace Up
Before you get started here are a few things you can do to get yourself going for a full 5 minutes.
- Blast your iPod touch or find a good music channel on the TV. (India’s got loads of them.)
- Have an empty stomach (not even coffee)
- Remember, it’s only 5 minutes!
Minute 1 – Push Ups (9 Calories)
Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.
Minute 2 – Jumping Jacks (9 Calories)
As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.
Minute 3 – Sit Ups/Crunches (9 Calories)
Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!
Minute 4 – Kick Your Knees Up (16 Calories)
Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.
Minute 5 – Dance Your Heart Out (7 Calories)
Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile. It’s even more entertaining if you’ve got someone to dance with.
Convert Your Energy
This is just one of the countless ways to get your heart rate up before leaving for a business meeting, a day of sightseeing, or before dashing out to the airport. You can add as much variation or duration to these exercises as you see fit to mix things up if they get boring.
Frequent flying puts a great deal of stress on the body and traveling can age you. Anxiety is a good source of energy if you know how to hone your stress to improve your travels and your health.
[photos by: ~ggvic~, practicalowl, apol-photography, bodhithaj, Marshall Astor – Food Pornographer, Chandra Marsono]
One of my big ways to stay fit on the trip was “high knees” every single time that I went up a flight of stairs in my hostel. In many cases I was up six or seven flights and doing the “high knees” up several times a day had my thighs burning!! 🙂 Only got a million strange looks for this though!
I like the dancing crazy one – I can do that!!
I always get strange looks as I jog through the airport or do standing crunches on the back of the airplane 🙂 Probably getting some now! I’m an admitted health freak and don’t think adding little workouts here and there are crazy 🙂 It’s hard to stay in shape, especially the more you travel. The mini-workouts throughout the day add up.
Crazy dancing is my favorite part too!
What a great article. I feel like if I don’t do my 30 minutes min. I dont’ get a work out. and when I travel, i practically never do it! My bad:)
I’m nuts, I have to get in 45 minutes if possible. It’s hard to do when traveling though but I figure every little bit counts.
Surely you’re not serious, I thought holidays were for relaxing and lying on the beach, or sitting with something delicious to eat or drink in a town square while the world passes by.
I get my exercise with a bit of cycling in the country or walking the old cobbled streets.
Every little bit counts!
Love this! I’m one of the crazies that tries to exercise while on the road. HOwever – as Heather pointed out – I don’t do it when I”m on vacation. But when you are traveling around the world for over a year – that’s not really a vacation – it’s a way of life and it’s important to stay fit! I took a jump rope with me in my suitcase becuase it’s small and light. I’d jump rope around the world. Plus I would run if it were safe enough to do so. Running in exotic places makes it even that much more fun!
Ooh a good one – jump rope! They are great for workouts, it’s a good cardio workout. I’ve been in many places without a proper gym, safe place to run, etc. so you have to get creative. There are lots of good ones – maybe I’ll try wrestling in Mongolia. On second though, those guys on your site look pretty tough. I’ll stick to non-contact for now!