Yoga on the Beach. Image courtesy of Pixabay – http://pixabay.com/p-405513/?no_redirect

Below is a guest post from Emily Kulakowski from over at EmilyandYoga.com. I had asked her to write-up a quick post for explaining the best exercises while traveling.

What is the most noted reason for not working out?  Time. Well, lack of it. And for those who travel, time is gold. Lost time is lost experiences, lost sleep, shit I just missed that train. I love to travel, but don’t ask me to travel for a month and stop working out. How do you balance the need to see the world and still prioritize your (exercise) programing?

Be efficient.  

You can get a lot of work done in a short amount of time, metabolically speaking. Think about hitting the seven major movement patterns: squat, hinge, lunge, push, pull, rotation, anti-extension. If you incorporate a variation of these patterns in every workout you will hit every muscle group, demanding more work from your body in a shorter amount of time.

Rotate in high intensity interval training (HIIT). HIIT is working at close to or at your max effort for an interval of time with a short amount of rest (example: work for 30 seconds, rest for 20 seconds. repeat for 3 movements.  Then work for 45 sec, rest for 30 sec, etc).

You can totally take equipment with you. [easyazon_link asin=”7245456313″ locale=”US” new_window=”default” nofollow=”default” tag=”journunkno-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Resistance Bands[/easyazon_link] are awesome because it’s resistance varies on the tension you impose on it (you can make it as difficult as necessary) and [easyazon_link asin=”B002YRB35I” locale=”US” new_window=”default” nofollow=”default” tag=”journunkno-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]TRX bands are simply amazing[/easyazon_link]. You can find a place to attach or hang a TRX just about anywhere and work every movement or muscle group you want. If you prefer to save your money, use your luggage. Yes, use your luggage as resistance. Pick it up, put it over your head, squat with it, throw it (ok, be careful), get creative.

‘OHHHHH but I love my luggage, it’s so pretty.” Ok, then do bodyweight exercises.  Using plyometrics and calisthenics. Plyos refers to jumping, bounding or impactful exercises. They generally mean you are exerting maximal effort (remember HIIT?) for a short amount of time. Calisthenics really just means bodyweight exercises: squats, lunges, push-ups, pull-ups, planks. Basically, anything that uses your bodyweight and gravity as resistance. You don’t need to separate the two. Try a set of 1 plyo with two low impact exercises: 6 squat jumps, 10 walking lunges, 15 push ups, repeat 3-4 times.

If you’re not one for the hostel work-out, do some research.

Look up some cool facilities in the area. There may be an awesome instructor, strength coach or concept in the area that may be worth checking out while you have the chance. Plus, most places give you a free first session.