No time. No space. No equipment. These are big excuses that cause big problems for our exercise routine when we travel. After building up weeks or months of momentum, there’s nothing like a trip away to blow all that hard work to pieces.
Eating and drinking too much while not being active leaves us feeling drained and a little defeated on our return home. One small daily step smashes this holiday lethargy. With a little time, a little space and no equipment, your trip will start and end with you feeling great!
Do people say you spend too much time in the bathroom? Do you hear that knock knock knock once too often? Well, apologize to them right now as you’re about to find yourself in there a little longer.
Believe it or not, making your bathroom into your travel gym is the best way to destroy any excuse to not workout when traveling.
When you find yourself on a busy European getaway, a five-day business trip or a weekend away with friends, it’s not a problem. There is always a bathroom nearby, and with everything and everyone fighting for our time and attention these days, it may be the only place in this world that our privacy and alone time is still respected.
Here are five reasons why I choose the bathroom as my workout space when I’m on the road:
- It saves time: You only workout for twelve minutes! Yes, twelve minutes is all you need when travelling to keep you in shape, mobile and flexible. You walk into the bathroom, do your workout, jump into the shower and are out in twenty minutes feeling strong and fresh. It fits into your getting ready routine and there is a real feeling of accomplishment when you come out and you’re ready for the next thing or person that grabs your attention. Each day before you shower turn your music on, start your timer and go for it!
- Limited space: We all have to get used to limited space when travelling. Hotel rooms can be cramped especially if you are sharing with a partner, spouse or work colleague. If you have ever watched your room buddy work out, you know how distracting it is. It’s extremely difficult to concentrate on your favourite book or that work report you need to read when it is being interrupted by gasps, grunts and quick flashes of movement across the room! Using the bathroom as your workout area gives others some space to do their thing without having to look or listen to you. It gives you space to focus and blast through the workout without being interrupted by questions, requests or the TV.
- No extra packing: Packing for a trip can be stressful. There is only so much room in your bag and you certainly don’t want to pack it until it’s ready to burst (I have had a bag explode in transit and believe me nobody wants to deal with that!). Packing workout clothes and trainers can be bulky especially if you plan to train outdoors in winter. Leaving this gear at home frees up space in your luggage and gives you one less thing to worry about.
- Better Decisions: It affects your decisions throughout the day. That twelve minutes of effort has a knock on effect throughout the entire day. When you make it a priority to work out in the bathroom every day on your trip, it affects other holiday and travel decisions too. You will be less likely to overindulge in unhealthy snacks and food and will also be mindful of how late you get to bed. All this improved decision making leaves you feeling so much better when your trip is over.
- Better Mood: Like a lot of people who exercise regularly, after missing a few days of exercise I become a little irritated and cranky. I am annoyed with myself for not exercising and have less energy. There is a tendency to put yourself down and this can lead to all kinds of consequences for relationships, work meetings and your general outlook on life. Do yourself a favour and get your workout in. There is no greater feeling than knowing you are progressing and achieving what you set out to do. You will be happier and the people around you will notice it.
These are wonderful benefits that will no doubt improve the quality of your trip. To get the maximum benefit, you have to be ready. Being ready means having your routine and process fixed in your head.
This is why I recommend training in your own bathroom one day before your trip begins. Before we focus on what exercises to perform, let’s look at the three benefits of testing your workout before you go:
- You get used to the lack of space that you will experience on your travels. Once you close the bathroom door behind you, your world shrinks considerably. Having one bathroom workout under your belt heading into the trip gives you confidence that an excellent workout can be done in such a small space.
- It fires your imagination! You will notice things you have never noticed before working out in your bathroom. You start imagining new creative uses for things such as towels, toilet seats, bathtubs and towel rails. As very few bathrooms are exactly the same, this helps you to start looking for ways to do your exercises in your new on the road bathrooms once you arrive.
- You take the first step in creating your new routine. Arriving to a new place can be hectic and a little overwhelming. Having to deal with your first training experience in a bathroom on day one of your trip may be enough to make you postpone it for the following day when things are more relaxed. Start strong on day one by having your workout fresh in your mind and being comfortable by knowing the exercises and routine.
Travel Workout: The Road Routine
There are two workouts. One is suitable for beginners while the other is more suitable for intermediate and advanced exercisers. Both workouts last for approximately twelve minutes and are completed as circuits.
You do not move on to the next exercise until all reps have been completed and you complete three circuits. Rest for 30 seconds after each complete circuit. The only things you need are a towel and a timer.
The Road Routine is a total body workout.
Beginner Workout: Complete 3 Circuits
- 10 Jumping Jacks
- 10 Squats
- 10 Towel Shoulder Press (Start with towel across your chest and press it over your head while constantly pulling on the two ends as if you are trying to pull the towel apart).
- 10 Lunges with Towel Hold (Begin in a split stance (one leg behind the other) and lower your back knee to the floor until it lightly touches it. Do this while holding the towel out in front of you and again trying to pull it apart. Change legs after 5 reps).
- 10 Push ups
- 10 seconds of Planks (count slowly yourself)
- 10 Triceps Dips on Toilet/Bathtub/Chair
- At the end of your workout check your time. Your goal is to beat that time the next day and to push yourself a little harder each day. Beating your time by one second or more is your goal!
Intermediate/Advanced Workout: Complete 3 Circuits
- 20 Jumping Jacks
- 15 Squats with jump
- 15 Towel Shoulder Press
- 20 Lunges with Towel Hold (Change legs after 10)
- 15 Push ups
- 10 Up and Down Planks (Begin in a Push up starting position with only hands and toes touching the ground. Move your body down onto your elbows and forearms and then move back up onto your hands. This is one rep. Your stomach and legs never touch the ground).
- 15 Triceps Dips on Toilet/Bathtub/Chair
- At the end of your workout check your time. Your goal is to beat that time the next day and to push yourself a little harder each day. Beating your time by one second or more is your goal!
Want to pack the programme in your suitcase before you travel? Grab the free Road Routine Travel Workout Printable!
Now that you are armed with a great travel workout, you will no longer arrive back home exhausted and fed up. This ten minutes each day will completely change your all round travel experience. Go try it out today! The more practice you have, the more comfortable you will be when you hit the road again.
If you know any jet setters that would benefit from The Road Routine be sure to share it with them too. Grab your towel and music, close the bathroom door and let me know how it goes!