Health & Fitness

Fit for Travel

The “No weights? No problem” workout that goes anywhere

Expense-account lunches and marathon boardroom meetings aside, the single greatest impediment to staying fit on the road is the hotel gym. Indeed, 55 percent of business travelers are so disappointed with hotel fitness facilities that these gyms actually become obstacles to staying in shape, according to a survey by Lieberman Research Worldwide. But you don’t need access to a gym to rock your body on the road. “All you need is your own body weight,” says Michael Wood, chief fitness officer at Koko Fitness, in Massachusetts. Run through the following circuit three times, moving from one exercise to the next without rest, once a day while you’re on the road. “You’ll finish in 15 minutes,” says Wood, “and when you return home, you won’t be packing excess pounds.”

T Push-up
Builds strength in the pecs, triceps, and shoulders.
Start in the traditional push-up position, but with your feet slightly wider than shoulder-width apart. Lower your chest toward the floor, and as you come up, rotate your body so that your right arm extends overhead (your arms and torso should form a T). Return to the starting position and then repeat on the other side. Do 10 reps.

Single-Leg Squat
Chisels the abs and every muscle in the legs.
Stand with your dominant leg raised a few inches off the floor in front of you, and then squat with your other leg while holding your raised leg off the floor and extending your arms in front of you for balance. When your raised leg is roughly parallel to the floor, drive yourself back up by pushing down through your heel. Do 10 reps, then switch legs.

Towel Row and Calf Raise
Works the lats, biceps, and calves.
Sit on the floor and loop a towel around the balls of your feet, holding the ends in your hands. Keeping your legs flat, pull the ends of the towel, providing resistance by pushing forward with your feet. When your feet are pulled past vertical, reverse the motion by pushing your toes forward and resisting with the muscles in your back. That’s one rep. Do 20.

High-Step Punch and Run
Strengthens the calves, hip flexors, shoulders, heart, and lungs.
Put up your dukes and begin running in place, bringing each knee to waist height and punching with your opposite arm. Land on the balls of your feet. Continue for a count of 30.

Sitting Monkey
Strengthens the core and lowers your heart rate, preparing you for the next circuit.
Lie on your back with your legs together and arms at your sides. Raise your upper body and legs so that you’re balancing on your tailbone. Your arms and calves should be parallel to the floor. Hold this pose for one minute, and then begin your next circuit.