Whether it is going away for work or vacation, there are a variety of ways to stay fit while traveling. Between dropping in at local gyms, utilizing a hotel gym, or doing travel workouts, there are many opportunities to workout while away. Take a look at some tips below!
Drop-In at a Local Gym
There are thousands of CrossFit gyms all over the world! Most gyms will allow athletes from remote gyms to drop-in on their classes. Contact the gym ahead of time and get familiar with their schedule and drop-in policies. Most gyms will have a small fee for dropping into a class. Looking for a gym near your next travel destination? Check out the CrossFit affiliate map here: https://map.crossfit.com.
Don’t want to drop-in at a CrossFit gym? Search fitness complexes in your area and drop-in. Take a class, do your own workout, or use their machines!
Modifying TILT’s Workout of the Day
Head down to your hotel gym and see what they have for equipment. If there a variety of weights and equipment, consider modifying TILT’s workout of the day. If there are minimal weights, a travel workout might be your go-to. Or, consider modifying TILT’s workout of the day and substituting any weighted movements with bodyweight movements. Check out some examples below:
TILT’s Workout of the Day:
200 Meter Row
Modified TILT Hotel Workout:
200 Meter Run (Treadmill or Outside)
10 Dumbbell Thrusters
10 Dumbbell Rows
Modified TILT Bodyweight Workout:
200 Meter Run (Treadmill or Outside)
10 Air Squats
No Gym, No Weights, No Problem!
If dropping into a local gym sounds like too much of a hassle and you have minimal equipment..have no fear – bodyweight movements will do the trick!
It doesn’t take much to get in a good workout. There are so many workouts that require little to no equipment and can be done virtually anywhere. Think about the variety of movements that can be done with just your bodyweight..squats, push-ups, sit-ups, running, burpees, lunges, and so much more! Take advantage of your hotel room, hotel fitness center, or any space that is available. A list of travel workouts can be found below. Need other ideas? Email a coach for help!
50 or 100 Burpees For Time
3 Rounds For Time: Run 800 meters, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
5 Rounds For Time: Run 200 meters, 10 Burpees
3 Rounds For Time: Run 400 meters, 30 Pushups
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of: Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
3 rounds of 200, 400, 600m run – rest equal running time
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24-21-18-15-12-9-6-3 reps of push ups and Jumping Lunges
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps, 400 Meter Run
10 Rounds For Time: 10 Walking Lunges 10 Pushups
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Push-ups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds (or, pick any other movement!)
For Time: Run 800m 100 Air Squats Run 800m
:20 on/:10 off
Hollow hold or sit-ups
Russian Twists (2 count)
:20 Hollow hold into..
:20 Flutter kicks then..
:10 rest (5-8 minutes)
100 Sit-ups for Time
How Should I Warm-Up?
Always do a light warm-up before your workout. The goal of the warmup is to get moving, get sweaty, and prime your body for the workout ahead.
Here is a basic bodyweight warmup that can be done anywhere:
:30 Jumping Jacks
:30 Quad Stretches
:30 Knuckle Draggers
:30 Sampson Stretch
:30 Walkout to Plank
15 Air Squats
Within 7 minutes you should be warmed up and ready to go!
As you can see, there are many ways to stay active while traveling. Don’t let a week away from TILT ruin your progress. No matter where you are in the world, there is always an opportunity to sweat and move!