Stay Fit during a Busy Summer
By Chris Castellano, Special to Lone Star Golf
We’re nearly halfway through the year, and you’ve
gotten into a nice rhythm with your fitness routines. You’re still going strong
on your New Year’s resolutions. Congrats!
So what happens when you travel for a golf tournament,
business trip or vacation? How can you fit exercise into your travel plans and
keep working on all the gains you’ve accomplished?
Enter “Hotel Room HIIT” routines.
High-intensity interval training is a proven method for blasting body fat quickly. The best part about
HIIT is these exercises can be done without equipment, making them perfect for your
hotel room.
Whether
it’s for a golf tournament, work or a family vacation, you’ll encounter
situations where you want to work out but have no access to a gym. Thanks to
the information below, that will no longer be a problem. (And you won’t have an
excuse to slack!)
In
recent years, HIIT has become popular and for good reason. It works. In fact, you can expect to
burn 8-12 calories per minute and a total of 261-374
calories in a 30-minute workout.
HIIT
is a training technique in which you go all-out for short bursts with short
breaks in between rounds. Your heart rate stays up, and you burn more fat. If
belly fat is an issue for you, HIIT workouts will help to solve that problem.
Just remember these key points with HIIT workouts:
Put in the
effort
Don’t get too
fancy with the moves (the basics work best)
Don’t do HIIT
too often (3-4 times a week, at most)
Take a few
minutes to warm-up prior to your workout
Here are five workouts that take less than 30 minutes to complete and will torch fat at a faster rate than anything else you can do without leaving your hotel room.
Hotel HIIT Workout #1
Complete
the following 2-3 times. Do each exercise for 30 seconds, followed by 10 seconds of rest before the next: Mountain climbers
Burpees
Jumping jacks
Push-ups
Jump squats
Rest
for one minute between rounds. Give maximum effort during the exercises.
Hotel HIIT Workout #2
Complete
the following circuit four times, resting for one minute after the burpees. 30 Push-ups
60 Jumping jacks
30 Burpees
Hotel HIIT Workout #3 (Abs)
Complete
the following circuit four times, resting for one minute after the burpees. 20 Leg Raises (from lying position)
1 Minute of Bicycle Crunches
20 Sit-ups
20 Oblique Crunches (each side)
10 Burpees
Hotel HIIT Workout #4
Perform
each exercise for 45 seconds, completing as many reps as possible, with no rest
between moves. Rest for one minute after finishing; repeat one more time. Inchworms
Prisoner
jump squat
Spiderman
push-ups
Alternating
lunges
Hotel HIIT Workout #5
Do as
many rounds as possible of the following exercises in 12 minutes: 50
Jumping jacks
30
Squats
10
Burpees
10
Diamond push-ups
10
V-ups
HIIT is efficient and effective. It
works great for busy schedules and traveling. The benefits speak for
themselves. Try these workouts right in your hotel room on your next trip and
be prepared for some serious results.
Chris Castellano is a travel fitness specialist. He
holds a Bachelor of Science from Briarcliffe College in Long Island, N.Y., and
attended graduate school at Boston University. He is a combat veteran and
currently works as a firefighter in New York City. Chris lives in Babylon, N.Y.
with his wife and daughter. Read more of his work
here.