Find that your workout also takes a holiday whenever you go away?
Sometimes it’s good to sit back, relax and make the most of having a week or two off as no doubt you’ve worked hard in the lead up to heading off for your holiday. Nevertheless, it’s good to keep that body moving just a little bit as you won’t want that hard work to go to waste.
Here are a few ways you can stay active when you’re not dancing the night away…
Or if you’re like me and don’t have a clue when you’re next heading away, why not give these a go next time the sun is shining (or more realisitically when it’s not raining!)
Or for a longer term, “Low intensity steady state” cardio. This is all about aiming for a lower exertion of cardio but keeping that steady state for a longer period of time. In holiday terms, you’ve got the obvious such as taking a long walk, cooling off in the pool with a swim or going for a bike ride to explore. The main aim here is to keep a relaxed state so your body reaps the benefits of being able to take in more oxygen than you would do in a HIIT session.
HIIT IT UP
If you’re looking to get that workout over and done with first thing before things heat up, HIIT (high intensity interval training) is your best option to make the most of your time.
Here’s a 30 minute bodyweight blast to get that heart rate up and make you hotter than that sun.
Perform each exercise for 45 seconds with up to 15 seconds between if needed and repeat each round twice. Then, give yourself 60 seconds rest before moving into the set of moves.
- 180 squat jumps – squat down and turn around 180 degrees as you jump. Recommend changing direction to avoid getting too dizzy!
- Cross body mountain climbers – shoulders directly above your hands and drive those knees across your body towards the opposite elbow.
- Tricep dips – find a bench / sunbed / bed / wall to place your hands on. Remember to keep your back close to the wall as you dip down and up.
- Russian Twist – knees bent and sit up so that your body holds a “v” shape and twist through the torso to place your hands on the ground either side.
- Burpees – if you’re feeling energetic, aim for chest to floor
- Plank Jack – hold a plank and jump your feet wide and narrow
- Press Ups – range of motion is the key element so use a bench to elevate your hands if your chest isn’t going the full way down
- High Knees – use those arms to drive those knees nice and high
- Walk Outs – walk down into a plank, keeping your legs straight for as long as possible. walk back up to standing, and repeat.
- Lunge Pulse – Hold a lunge and pulse ever so slightly
- Lunge Pulse – repeat on the other leg
- Bicycle Crunches – make sure that elbow comes up to the opposite knee (and not vice versa)
If you’ve not got enough room in your hand luggage for a pair of trainers, next week I’ll show you two pieces of kit you can pack that take up EVEN less space! (And no, I’m not talking about those barefoot trainers)