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The Best Hotel Workout Plan During Travel

Last updated: June 7, 2022

In an increasingly global economy and the world, frequent trips, be it for business or pleasure, are becoming more and more common. When traveling, especially for longer periods, it can be detrimental to your body to completely change your routine. If you have hefty goals of weight loss or are following a specific diet and have finally achieved the discipline to do so, breaking this habit may change your course and cause discomfort and frustration - and may even impact your health.

In this post, we will focus on what types of exercises are best when traveling abroad, especially to places without proper equipment facilities. Finally, we'll explore the best workout routine that can be done even in the smallest hotel room.

What To Focus On When Travelling

Travel brings all sorts of novelties, good and bad. Depending on your health, the distance of travel, and the amount of time spent abroad, it can be difficult to accommodate, especially when going on frequent trips. Travel is known to disrupt sleep, cause bowel movement issues, and impact the routine that you have developed at home. Regular travel can also be extremely detrimental to your lifestyle, as not knowing where your next destination may be will cause some individuals to abandon all notions of regular exercise, diet, and sleep patterns.

When looking to create a travel workout routine, it should be similar to an at-home workout routine. It is important to not rely on any equipment, as you may find yourself in a small hotel apartment with no access to professional fitness equipment, or even anything heavy to utilize in a push-pull routine. Luckily, the CrossFit discipline contains many bodyweight exercises which we can use in a full-body workout to create effective movements, which causes a routine of normalcy for your body overseas.

Hotel Crossfit Workout

Burpees: Burpees are one of the best bodyweight exercises in the CrossFit arsenal. Performing this exercise at high volumes can lead to a total burpees body transformation. The burpee movement helps improve your cardiovascular conditioning, as the dynamic movement provides a heavy workout for your circulatory system. It also targets your entire body weight and can be done in a few square feet of space. 

Start in a squat position with your feet shoulder-width apart. Drop down to the floor and kick your feet out and perform a pushup with a regular grip. Once finished, spring yourself forward with your toes flat on the floor and jump quickly into the air, returning to your original squat position. Perform 3 sets of 10 reps.

Push-ups: Push-ups are an integral part of any full-body workout. Performing 20-25 pushups daily with proper form can sometimes be the only workout you need to make noticeable gains and a massive leap forward in your weight gain or weight loss journey. Remember to vary your grip if you are looking to target specific muscles. For example, wide grip pushups engage more of the chest and the wide pectoral auxiliary muscles, while close grip will focus more on the triceps, shoulder, and the top of your pectoralis.

Pull-ups: While many hotels will not have a pull-up bar, if there is a gym with basic equipment, a park nearby, or even a sturdy bar in your room, pull-ups are a low-impact exercise that targets your entire upper body and will leave you sore. It may be difficult to perform, especially with heavier body weight or untrained muscles, but pull-up bars can also be used to dead-hang which increases shoulder strength and help to decompress the spine (spine decompression aids in better sleep posture and quality!)

Air squats: Air squats, or bodyweight squats, are the CrossFit and Calisthenics versions of the squat that you may regularly see at the gym. The squat is the ultimate compound exercise, which trains all the muscles, joints, and ligaments in the legs, back, core, shoulders, and upper body. Squatting with only your body weight may not seem like it will accomplish much, but training at a fast pace and focusing on volume turns the exercise into an isotonic one, which keeps the weight and pressures constant on the muscle but can be done with increased or decreased speed - focusing more on proper form and quantity rather than strength. This helps to build endurance.


How many calories do crunches burn?

Contrary to what it may look like, crunches do not burn many calories at all. The act of sitting up during a crunch does not take too much metabolic effort for your body, and you are only burning a quarter of a calorie per crunch. If you were to do 100 crunches (a usual calisthenic milestone) you would only burn 25 calories. Crunches help to isolate the midsection for muscle development and can be considered more of an anaerobic strength exercise.

Can bodyweight exercises be done every day?

In most cases, yes. Body weight exercises have more effect on the body when done at a large volume, usually until the muscles fail to keep going. If you are using weights for large muscle groups, this usually means you need to take a day of rest, but bodyweight exercises employ a full-body workout, usually dispersing your weight enough to make it low-impact enough for daily training. You should, however, listen to your body and rest if you have overworked a muscle, and it is extremely sore or "on fire" the next day.

How much protein should i eat when doing crossfit?

CrossFit employs mostly bodyweight exercises and may confuse practitioners on daily protein consumption. It remains the same as when bodybuilding. aim for about 1 gram of protein for every pound of bodyweight. For those looking to eventually power lift or enter a competition, you can increase the intake to about 1.4 grams per body weight. If you are looking for maintenance, you can decrease the intake to about 0.8 grams per pound or lower, depending on your composition.

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