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Equipment-free Workouts You Can Do While You’re Travelling  

Consistent exercise routine is one of the key elements to reaching your fitness goals. However, working out while travelling can be difficult. If your hotel room has a gym, it gets the job done. But if it doesn’t, it’s hard to stay motivated. So instead of skipping your workout for a few days, try to work out in the hotel room or outside (e.g. hotel lawn or nearby park).

What’s more, squeezing a quick workout during the trip has many benefits – it enhances your mood, makes you feel energetic and you’ll have the stamina to explore new areas!  So, it is worth setting some time aside to exercise when travelling.

Here are a few workouts to try out when you are travelling for fun or work:

1.      Arm exercises

This weight-free exercise largely focuses on biceps, triceps, core, shoulders, back. Try to do 10-reps of each exercise.

Plank Ups:

Come into a plank position, bend your one arm, and bring your forearm to the floor. Push back up by engaging your abs. Get back to the start position. This is your one rep. Likewise do 10 reps.

Lateral Planks walk:

Start with a plank position. Step right foot and right hand towards the right side, follow this with the left foot and left hand towards the left side.

Twisting Mountain Climber:

Begin in a plank position. With your core engaged, bend your right knee, and bring it towards the left elbow. Bring the right foot back to the starting position. Perform 10 reps with the opposite foot.

 2.      Glutes-Workout

These exercises will strengthen, tighten, and tone your glutes, quads, hamstrings, calves. Perform 4 sets of each of these exercises with each set comprising of 12-15 reps. Take rest for 90 seconds after performing each set.

Side-step squat:

Stand straight with your feet together. With your right foot, take a wide step to the right side and squat down. Step the right foot back. Repeat on the left side with the left foot.

Single leg Glute Bridge:

Lie on back with knees bent and feet flat on the floor. Extend left leg, straight out lifting your hips up. Lower your hips down while keeping your left leg lifted. Repeat for the left side.

 3. Circuit training

Circuit training offers cardio benefits – it helps improve your muscular function, strength, and respiratory system.

Bicycle crunches

 Lie on back, place your hands slightly at the either side of your head. Pull the head up and lift knees to a 45-degree angle and perform bicycle pedaling action. Do 2 sets of 10 reps.

Jumping Jacks

Stand with your feet together and hands by side. Jump up with your legs out and hands overhead and then jump back to standing.

So, whether you are jetting off for work or a vacation, don’t forget about the workout routine. Try these simple equipment-free workouts to stay fit, healthy and energized! For more tips on fitness, visit http://www.fitness-world.in/fitness-blog/.

In this busy life, it is not possible for all to hit a gym every day and wait for their turn to get fitness equipment. Having a home gym will help us to achieve our fitness goals in the comforts of home. It also gives us full control over the room’s design creating a workout space we thoroughly enjoy. Planning to set up a home gym? Here are tips that guide you in creating the perfect workout space.

1. Add plants and candles to give a more relaxed look to a formal workout space.
2. Make sure to keep all the exercises equipment organised and give an inviting look for the home gym.
3. Hang some inspirational photos on the walls that keep you motivated to stay fit.
4. Introduce motivating music in the home gym to make your workout enjoyable at any point of the day.
5. Keep a panel of mirrors in your home gym to check if you are doing the exercises correctly. It will not only help in tracking your personal workout progress, but also add space and dimension to your gym.
6. The colour of the room plays a vital role in boosting one’s mood. Avoid choosing bright colours as they can cause eye fatigue and exhaustion. Colours like orange, blue, and purple are a great choice for home gyms.
7. Flooring is another important aspect to consider while designing a home gym. Wood flooring is an ideal choice if your gym will be used as a multi-purpose room. However, if you are focusing on weight training, it is not a good option. In such situations, use rubber tiles as they support the weight of the equipment.

We hope these tips are beneficial for you in setting up a workout space at your home. Make your home gym a place where you enjoy spending time and feel better. For regular fitness updates, follow Fitness World’s blog : http://www.fitness-world.in/fitness-blog/