I have to travel a lot with my job, and sometimes that it’s difficult to make time for exercise when you’re in an unfamiliar environment. This post focuses on Freeletics, because that’s my work-out of choice, but these tips can apply to pretty much any kind of exercise. I’ve also linked to some other articles I read while writing this post.
- Don’t worry about not having the right kit with you
The beauty of Freeletics, or any HIIT, is that you can pretty much do it anywhere. All you need is a bit of space in your hotel room or AirBnb. So if you don’t have room in your luggage for a yoga mat, fear not – a carpeted hotel room will do the trick (although beware of carpet-burn!)
Of course, if you’re staying in a hotel, there might be a gym. I tend to try and get in there as early as possible while everyone else is still asleep – that way it’s quiet and you can concentrate.
My only challenge is that it’s difficult to do pull-ups when travelling. Freeletics have a portable ‘No Excuses’ pull-up bar that you could take with you and fix on the bathroom door.
- Block out time in your schedule Much like working out when you’re at home, I find it’s important to block out time in your schedule for Freeletics. I tend to work out either very early (before breakfast) or whenever I might have gaps in my schedule later in the day. When you’re out of a normal daily routine, I accept that I’ll probably be working out at a different time each day, but as long as I work out when is best before I do anything else that day, then I can relax knowing I’ve got it covered.
- Use 2×2 If you’re in an unusual place and can’t run or exercise outside, remember that you can always switch your Freeletics Bodyweight app to 2×2 and do all your exercises in your hotel room. Or you can always just re-order your workout days and do the workouts that don’t involve distance.
- Research local freeletics groups Sometimes when I’m travelling I research local Freeletics groups to see where they workout or if they have any meet-ups planned. Facebook is a good place to start with this. I joined the Freeletics Vancouver group on a recent trip. Working out with other people is always a good motivator, and it can be a great way to meet locals when away from home. The Freeletics website has a list of groups around the world.
- Eat well while travelling It’s so tempting to rely on easy, quick foods that might feel familiar when you’re in a new place. I’m a sucker for pizza when I’m travelling. But you can eat healthy too. Start the day with fresh fruit and eggs at the hotel buffet and then opt for fresh meat, fish and salads and you can’t go wrong. It’s still possible to eat well, but also don’t beat yourself up if you have a lapse – especially if you’re on holiday! Here’s a handy post with some tips and tricks on how to eat well while travelling.
- Make sure you get plenty of sleep If you’re travelling long distances, jet-lag can really take its toll. I find that I am much less likely to work out if I’m tired, so I try and make sure I get more than enough sleep. But if the jet-lag does kick in, exercise if often a good way of beating it.
- Hire a bike, rather jumping in taxis Cycling is a great, cheap way to experience a new city, and keeps you fit too. Try hiring a bike rather than jumping in taxis. I did this in Copenhagen and it was brilliant. Although I wouldn’t want to try it in cities that weren’t so cycle-friendly!
- Don’t beat yourself up if you can’t fit it in If you’re away from home for work, sometimes your schedule is so packed that there simply isn’t time. Don’t beat yourself up. Even a few push-ups or burpees in the morning makes a difference (try this five-minute hotel room workout). Sometimes I use being away to try and beat PBs on all those quick exercises like 25 push-ups etc. And if you can’t do a full work-out, just cut yourself some slack and start again next week.
Right, off to do 2xMetis in my hotel room 🙂