I recently got back from a four night holiday. A lot of people would see that as a chance for relaxation, a chance to take some time off from the gym. But if you're anything like me, you'll hate knowing that for those days you won't be able to make it to the gym and know that you'll feel much more confident in yourself if you can squeeze in even the tiniest of holiday workouts.
With the help of my personal trainer, (@ADMfitness1 on instagram, @ADMartin810 on twitter), we put together some great home workouts for when you're on holiday, have a spare 20 minutes at home or simply just can't make it to the gym.
Once you have a set daily routine, fitting in your training becomes easy. You develop a schedule which allows you to fit that all important 'gym time' in. However, when this routine is disrupted it can send your mind and your training plan into orbit, and finding the time to workout becomes an additional stress. For many people, when life gets tough or stressful, or you don't have access to a gym, this becomes an excuse for having days off or giving up, but the most important thing to remember is that although time off is necessary, for your training plan to really work you have to make it an absolute priority, meaning no matter what else is going on in your life you will find the time to fit in your workout.
Below are some little hints and tips for how you can find that extra time when on holiday or busy, and some quick workout ideas to try at home:
1. Wake up an hour earlier - Once you get into the habit of rolling out of bed and rushing straight to work/uni/school it can be hard to see how you could possibly get through the day without that extra hours sleep, but if you get all your workout gear ready the night before you can get out of bed and complete your workout, still have time for a healthy breakfast and I can guarantee you will actually start your day feeling much more refreshed
2. Split your workout into 3 ten minute sessions - first thing in the morning, just after lunch and just before bed. When you only need ten minutes to complete three quick but effective circuits there really is no excuse.
3. Plan - if you plan your workouts before you go away it will be so much easier to actually complete them and stick to your targets. Don't be over ambitious, you are on holiday to enjoy yourself, but completing some short bursts of exercise will keep you on track until you get home and settled back in to your routine.
Templates to try:
1. As many rounds as possible - pick a time: 10, 15, 20 minutes. Pick three exercises. Pick a rep number for each. Complete as many rounds as possible in your allocated time.
e.g. 20 minutes: 21 squats, 15 press ups, 9 burpees. How many rounds can you complete?
2. 5 Rounds for time: similar to the above, but this time you stick to five rounds and try and complete it in the quickest time possible.
e.g. 40 lunges, 30 squat jumps, 20 mountain climbers. Five times through. How long does it take you to complete?
3. Tabatas: Only 4 minutes long, but absolute killers. Pick an exercise, work for 20 seconds, rest for 10 seconds. Repeat 8 times. Try and complete four different tabatas
e.g. sprints, get ups, burpees, press ups. Each for 4 minutes = 16 minute workout.
***I'd really appreciate it if you'd nominate my blog for 'Best For Fitness' in the Cosmo Blog Awards… click here!
***I'd really appreciate it if you'd nominate my blog for 'Best For Fitness' in the Cosmo Blog Awards… click here!
