Not feeling a full workout? Welcome to my world. Just commit to 10 minutes with no pressure – chances are once you’ve started, you’ll keep going a little longer.
4. Bring the right kit with you…
If you’re dedicated, then you could think about taking some resistance bands with you or, as Mac advises, a skipping rope. “You can use it in your hotel room or outside if your hotel doesn’t have a gym. You can do a full body workout in 15-25 minutes – a skipping rope is great if you’re short on time,” he says. If luggage space is at a premium, chances are your gym kit might be the item you ditch first, especially if you’re just taking hand luggage. Mitigate that by packing some kit that’s super light and dries fast like Nike DriFIT One Luxe Top, which works for yoga or running, and is made from at least 75 per cent recycled polyester fibres. Something that works as athleisure is crucial too, like Lululemon’s Adapted State High Rise Jogger that suits multiple sports, is super lightweight and also looks smart.
Just having a way to track your steps can help keep you motivated, but a smartwatch can also notify you when you’re due to workout, and the Apple Fitness+ app (in Apple watchOS 9) has tonnes of new ways to monitor your workouts, from the inclusion of new running form metrics (like stride length and ground contact time) to extra precise workout data and new workout experiences – perfect if you’re data-driven.
5. Take away the reasons to not do it…
Taking away any potential obstacles makes it far easier to follow through on your fitness goals, although jet lag can be tough to combat: “Turning off devices and resting can help, as does aiming for 7-8 hours of sleep per night,” says Byrne. Trekking to the hotel gym might feel like a slog, so you could even request a room that’s closer to it and laying your kit out the night before helps too. But if it’s raining, getting outside for a walk or class feels like an extra hurdle to jump (or not jump, more to the point) so bring an all-weather jacket like Rains Short Hooded Coat (it also works as a casual jacket) and Arket’s Packable Tote works as a gym bag, beach bag and shopper.
Having trainers that are suitable for walking, shorter runs and the beach like Allbirds Wool Runner Mizzles also means you won’t come up with kit-related excuses. They’re water repellant, have all-condition traction for unpredictable weather and are warm because they’re made of merino wool.
6. Stay in your room…
If all else fails, make your hotel room your gym. Follow these tips from Jordan Stanford, White City House Fitness Coach, on how to work and utilise your hotel furniture. “Beds or chairs can be used for a variety of different bodyweight exercises both to increase or decrease difficulty. Most bodyweight exercises can be performed in only the space a yoga mat would take up, so even in the tightest of spaces you can still get in a full-body workout. Perform this as an AMRAP (As Many Rounds As Possible) in your given time frame…
10 Air Squats
20 Lunges (10 each side) – Or for more of a challenge using a table or chair for Bulgarian Spilt Squats.)
10 Push Ups – to modify, place hands on a higher surface such as a bed for an incline push up
20 Mountain Climbers
10 Glute Bridge – To increase difficulty position shoulders on edge of the bed and perform Hip Thrusts with feet on the floor
20 Single Leg Bridge/Thrust (10 on each side)
10 V Ups
20 Russian Twists
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