As we have been told, losing weight is about creating a calorie deficit. In order to do so, we must watch our diet and nutrition intake as well as ensure that we consistently exercise throughout the week!

However, with the globalization of businesses and the need for more frequent traveling for work, many of us face the prospect of giving up our exercise routine because of the need to travel for work! If this sounds familiar, know that you are not alone! Read on to understand how you could maintain a do-able exercise routine while you are off on your business trip. It does not matter where you are headed, as long as you have a room to sleep-in, a personal space to jump around (Not extensively of course), you will be able to follow my recommended workout routine below!

Typically, my business trip lasts anywhere from 3 to 7 days. Hence, I alternate between a day of ‘heavier’ exercises, and a day of ‘light’ exercises. In most cases, my business days calls for an early departure from the hotel at around 07:30 am and a late evening arrival back at about 23:00. It is a hectic day, so the question is, when can I find time for it? Easy! Wake up 30-minutes earlier, remember, if waking up 30-minutes earlier allows you to maintain a healthy body and lifestyle, keep you disease free, and rid off weight gain. Would you do it? I would! There is no secret, or easy way out of sustaining your weight loss, what I can offer is a clear and sound method for you to be flexible with your exercises, complete all this in the comfort of your room, in any outfit you desire, or not at all!

(Note: You can always have the option of heading for the gym if you are fortunate to stay in a nice hotel with such facilities! Follow my easy-peasy “Gym” Exercise routine for a sustainable weight loss routine!)

Without delaying any further, here is my “Heavy”-exercise-day routine:

100 burpees

30 sit-ups x 1 set

40 Russian twist x 1 set

80 seconds plank x 3 sets

20 side plank dips x 1 set

20 bicycle crunches x 1 set

20 side/oblique crunches x 1 set

20 leg raise circular rotation x 1 set

20 V-sit ups x 1 set

If you are staring at the 100 burpees and thinking how you are going to achieve it, fear not! Look on further on how I actually break it down into do-able sets!

I break it down into four portions, and break down the 100 burpees into manageable reps!

Portion #1 (complete with minimal rest in between):

  1. Ten burpees (do this fast with no rest in between the 10 burpees)
  2. Thirty sit-ups x 1 set
  3. Ten burpees (do this fast with no rest in between the 10 burpees)
  4. Forty Russian twists x 1 set
  5. Ten burpees (do this fast with no rest in between the 10 burpees)
  6. Plank for 80 seconds x 1 set (adjust to your own level- e.g. start with 30 seconds, then 40 seconds, then 50 seconds… until you can manage 80 seconds)

Rest for 15 seconds

Portion #2 (complete with no rest in between):

  1. Ten burpees (do this fast with no rest in between the 10 burpees)
  2. Twenty bicycle crunches x 1 set
  3. Ten burpees (do this fast with no rest in between the 10 burpees)
  4. Twenty side dips x 1 set
  5. Ten burpees (do this fast with no rest in between the 10 burpees)
  6. Plank for 80 seconds x 1 set

Rest for another 15 seconds… and know that you just completed 60 burpees!!!

Portion #3 (complete with no rest in between):

  1. Ten burpees (do this fast with no rest in between the 10 burpees)
  2. Twenty leg-raise circular motions x 1 set
  3. Ten burpees (do this fast with no rest in between the 10 burpees)
  4. Twenty side/oblique x 1 set
  5. Ten burpees (do this fast with no rest in between the 10 burpees)
  6. Plank for 80 seconds x 1 set

10 seconds rest in between!

Portion #4- and the very last step!

  1. Ten burpees (do this fast with no rest in between the 10 burpees)
  2. Twenty V-sit ups x 1 set

That is all! Stretch a bit and do some stretching exercises, hit the shower, and get ready for your day ahead! Knowing that you done a 30-minute hard-core exercise routine, and you started your day right!

Now, moving on to my ‘light’ exercise routine:

It is very very very do-able, especially if you survived the ‘heavy’ exercise routine listed above! The ‘light’ exercise routine I am referring to, is simply as follow:

100 burpees

30 sit-ups x 1 set

40 Russian twist x 1 set

80 seconds plank x 3 sets

20 side plank dips x 1 set

20 bicycle crunches x 1 set

20 side/oblique crunches x 1 set

20 leg raise circular rotation x 1 set

20 V-sit ups x 1 set

There you have it, that’s right! No burpees for today! Follow through with all the similar exercises, but just without the 100 burpees!

Light Exercises Portion #1 (complete with minimal rest in between):

  1. Thirty sit-ups x 1 set
  2. Forty Russian twists x 1 set
  3. Plank for 80 seconds x 1 set (adjust to your own level- e.g. start with 30 seconds, then 40 seconds, then 50 seconds… until you can manage 80 seconds)

Rest for 10 seconds

Light Exercises Portion #2 (complete with no rest in between):

  1. Twenty bicycle crunches x 1 set
  2. Twenty side dips x 1 set
  3. Plank for 80 seconds x 1 set

Rest for another 10 seconds.

Light Exercises Portion #3 (complete with no rest in between):

  1. Twenty leg-raise circular motions x 1 set
  2. Twenty side/oblique x 1 set
  3. Plank for 80 seconds x 1 set

10 seconds rest in between!

Light Exercises Portion #4- and the very last step!

  1. Twenty V-sit ups x 1 set

And you are done!!!

Do this continuously over a week, then two weeks, mix up the order of the exercises, and before you know it, it becomes a habit! Just stick to the exercises on a daily basis while you are traveling. Is it tiring? Absolutely! Will it make your body sore? Absolutely in the very beginning it would! But over time, when you start noticing the difference in how you feel, how your body looks, and how it boosts your confidence at work and at home, you will realize that it is all worth that 30 minutes of waking up earlier!

As a reminder, create a calorie deficit in order to lose weight, pay attention to what you put in your mouth, choose healthy food as your meal choice consistently throughout the day. Remember how hard you had to work every morning to start your day with creating a calorie deficit, don’t give up, keep trucking… the road to success is always under construction!

 

If you have any questions or queries, please go ahead and leave a comment below, alternatively you could also send me a personal message at merrell@sustainableweightlosshabits.com

 

8 Comments

  1. Collins

    Reply

    Is good to exercise your body everyday for atlas the 30 minutes. I do morning training every day before I go to work. And it has kept me fit up to now.

    Because I like outdoor training when I travel I can’t do it. Thanks for your article, now I can do it in my hotel room.

    My problem is waking up 30 minute before my normal time. Sometimes official duties will not permit sure time but for passion of exercise I will do it.
    Thanks for this wonderful article, it’s really helpful

    • MLim

      Reply

      Good day Collins, glad to hear you already have a healthy habit going for you! But yes, I was in the same shoes previously when I was unsure about what exercise could be done in the hotel room or for the sake of convenience without any gym equipment. Hence, thought about this topic to write on. Glad that you found it helpful! Please feel free to share it with family and friends that may benefit from it. =)

      Speak soon,

      Merrell

  2. Steve

    Reply

    This is great and I suspect many of us will find this helpful, due to, as you say, the need for more frequent traveling for work.

    I am going to print this page off and take with me when I am on my next business trip – thank you for the inspiration!

    • MLim

      Reply

      Great to hear that you found this useful Steve! Feel free to share the page with family, friends and colleagues that may benefit from this short article!

      Speak soon,

      Merrell

  3. Win Bill

    Reply

    Sounds like a pretty intense workout. This is especially true when we are this is especially true when we are there for talking about the burpees. I know burpees are very intense exercises because I used to do them 10 times a day. Intensity of it is probably even harder than a 5 mile run. I’m sure if people can complete your heavy routine they would notice a very significant difference . Thank you for the recommendation .

    • MLim

      Reply

      Hi Win, I must agree that burpees is pretty intense, which is the main reason why this exercise is included for busy travelers. You get maximal effect in a short burst of intense exercise. I must say, it is tiring, but for it to be incorporated into a half-an-hour workout routine and see results immediately, it is a must-do exercise!

      Speak Soon!

  4. Phil

    Reply

    Hi there,
    Awesome post and well written. I
    This is a well thought out formula, its easy to do, no gym fees involved and as you rightly point out, we can do it at any time that suits, either morning or evening.
    Absolutely great for people on the move at work, whats to stop people from doing this at lunch time in the office or at home for that matter…
    All we need is the desire and a little space of about 2m x 1m, an exercise mat and we are good to go. Great idea and well done for putting this simple work-out together
    Well done and thanks for posting
    Cheers………..Phil Browne

    • MLim

      Reply

      Good day Phil! Glad you found this post helpful! Just to share, I was once in a hotel room in Tokyo with the size of 20 to 30 square meters. It was tiny, but I was able to complete all of these exercises within the confined space! It felt strange, but like you said, all we need is the desire and a little space, and we are good to go! Thanks again for the comments!

      Speak soon!

Leave a comment

Your email address will not be published. Required fields are marked *