Dr. Izumi Tabata proved that 20 seconds of work followed by 10 seconds of rest repeated 8 times (4 minutes total) was the way that most athletes can produce the highest output of energy. Today we discuss how to bring the Tabata Protocol into your training. You can feel free to get creative with the workouts and you don’t need any equipment to do it! Below are some combinations that I like to do and some thoughts on ways you can add to them.
Even though we are done with our 10 part hotel series, I want to keep doing some workouts in the format on minimal equipment. I think it is super helpful to know how to do some workouts without as much workout equipment. This workout is one of my favorite and you can do it with any type of workout station - you just need one more workout than you have people (2 people = 3 workout stations). This workout is AMRAP (As Many Round As Possible) in 20 minutes or whatever time you set. Here are some ways you can do these workouts:
So now we have finally come to a hotel with a gym that has everything that you need. It has a treadmill, dumbbells, a pull-up bar, a pool and you brought your jump rope. With all of that, you can make up your own workouts but you can also do workouts like The Murph, Three-Rounds-For-Time, 21:15:9 or a combination of pool and running workouts.
We are now at number 9 out of our 10 part series on exercises you can do while you are traveling for work or pleasure. These workouts are ones you can do with minimal equipment and some with no equipment at all, and today we are going to cover jump rope workouts. Whenever I travel I always carry a jelly jump rope that is probably the cheapest jump rope you can get; and I will still get a giant rubber band (Rogue jump stretch band) and I use a blue one, green one and black one. I use these bands for resistance exercises and the jump rope is another tool for exercising aside from the treadmill, stairs or pool.
Are you ever wanting to switch up your workouts and maybe test yourself in a different way? If you are tired of the routine of the gym and going on runs then maybe you should try some of these pool workouts. These are great for when you are traveling for work or vacation and you want to stay in shape and keep your fitness routine. I highly recommend that you always have a buddy when doing any of these workouts as they can be a little dangerous if you are getting out of the pool to do some squat or pushups and you are wet.
Sometimes you have work to do, or you are waiting on an appointment and you just can’t leave your hotel room but you want to get in a solid workout. I have for you quite a few bodyweight workouts that you can do and will give you exercises where you can be creative and quick so you aren’t spending tons of time working out. You don’t need any equipment for these workouts and you can do them anywhere, that’s what makes them perfect for traveling and time sensitive situations.
There are 3 treadmill workouts that I use to get in a really good workout but also prevent myself from getting bored and staying on the treadmill for too long. These exercises are great ways to provide some variation in your workout and also give you some opportunity to be creative when you don’t have very much equipment.
No gym? No Equipment? No problem! Take your workout to the beach while you travel or go on vacation with your family! Get in all of your workout exercises outside and make sure you don’t miss a day and throw off your routine. If I am near a beach when I stay at a hotel I will choose to go workout on the beach because I love being outside and I love being near the water. This also works for when you go on vacation with your family, which is the easiest way to fall off of your routine - you’ve been working hard, you’re with your family…. There goes your workout. So this is a great time to do these workouts and show your kids, do them with your wife etc…
Every location you go to when you travel will have a parking lot - and you can exercise and workout right there in the parking lot! Make sure you take advantage of the space and follow these workouts that you can do without any equipment or gym! We’ve made it to part 4 of our 10 part series. We are doing great, and this podcast is on parking lot workouts. Honestly, I don’t like hotel gyms, I don’t like working out in any gyms. I like working out outside, so usually I will head out to the parking lot if I can. So let’s check out some good workouts you can do in a hotel parking lot with ZERO equipment.
The first thing I look for in a hotel weight room is the pull-up bar. You have to make sure it is a USABLE pull-up bar however, sometimes it is too close to the ceiling and if you pull up you will hit your head. So if that is the case you can do a workout in the Parking Garage, or do a workout with a Dumbbell… But if the pull-up bar is good to go then try one of these workouts. These are 4 workouts you can do without any equipment except for a pull-up bar, and they are great for traveling when the hotel has a poor gym but at least a good pull-up bar.
Continuing on with our 10 part series of hotel workouts we are going to talk about what happens when there is no gym in the hotel. At the bottom you will find 3 workouts you can do without any equipment or gym, you can do these virtually anywhere when you are traveling for work or on vacation. These are great bodyweight workouts to do when you have to stay in shape but don’t have the gym to workout in. Or maybe you don’t want to do the dumbbell workouts or the gym is charging you to use the gym. Try out this instead of a gym… There are almost always stairs or a parking garage.
These 3 workouts you can do with nothing but a dumbbell. Forget the fancy gyms and all the equipment, sometimes you just can’t do certain exercises without the equipment. And you don’t always have access to the best gyms, so here are workouts you can do with just a dumbbell.