JC - Body, Your Design
Staying in shape while on vacation, 10 minutes a day could keep the fat away.
Going on holiday, looking forward to the break but how the hell do you keep in shape? It’s much easier than you think and you don’t have to live or even go anywhere near the gym if you don’t want to. Getting away on vacation is good for the soul, and getting away from the usual workout routine is good for the body. However, a vacation can be the perfect time to exercise. By freeing yourself from your routine, you open your mind to new ways to move your body, have fun and keep your body fit while you're on vacation.
A short 10 minutes Tabata HIIT routine is my personal favorite done daily but every other day is enough for most people and can shift your body into a fat burning machine, maintain your physique and burn off any extra calories you just might be taking in. I’m going to go into greater detail in a minute, also making smart food choices (just switching out a couple of items) in restaurant’s etc can have a dramatic effect and a few fun activities thrown in for good measure should keep you fighting fit and fabulous ready for your return.
If you want to maintain your cardio endurance while having fun how about…
Walking on the beach. Walking in soft sand is a cool way to workout and burns more calories than walking on flat ground. Some experts suggest that you can burn twice as many calories walking in soft sand. Keep it safe by wearing shoes to avoid potential shin-splints
Beach volleyball. You can burn more than 150 calories an hour, depending on how hard you work and it's a great way to meet other people at the beach while having fun.
Surfing, swimming and snorkeling. Surfing is a total body workout that will challenge every muscle in your body as is swimming. Snorkeling is a bit more leisurely, but you can add intensity by swimming a little harder for 10 minutes or so beforehand.
Leisurely bike rides. Long bike rides are a great way to see the area while getting in some low-intensity exercise. If you take your time and go all day, you'll burn calories without even thinking about it.
Hiking. Anytime you add elevation to your walks, you'll burn more calories. If you carry a backpack, you'll challenge yourself even more, all while enjoying a little nature.
Golf. If you ride around in a cart and drink beer at every hole you might not get much of a workout. If you want to burn more calories, though, carry your clubs and walk the course. You'll burn around 200-300 calories per hour, even more if your searching for miss hit lost balls like me.
Tennis. Like golf, a game of tennis can be as easy or hard as you want it to be. Chasing the ball and hitting it like you're Serena Williams or Roger Federer will give you a great workout, burning up to 400 calories for a 150-lb person.
The 10 minute workout
As promised here is my favorite type of vacation workout, gives your body a short sharp shock, takes only 10 minutes out of your day and can be done in the privacy of your room, beach, park or just about anywhere using no equipment. Please see my last two blog posts which are all about HIIT. Tabata training is a style of HIIT training that was developed by leading Japanese professor and olympic speed skate coach Izumi Tabata to improve the performance of his team. As a side effect they all seemed to get much leaner. It involves doing an exercise for 20 seconds flat out to 90% of your MHR (maximum heart rate) then taking a 10 second break while getting into position for the next exercise then the next 20 second burst (sprint training or high intensity intermittent training) and so on and so forth. Working for a total of 4 minutes, resting for one minute then repeating. As a variation I like to do a bodyweight exercise followed by an aerobic exercise then bodyweight etc.
So your 10 minutes breaks down like this
1 minute warm up, light jogging, arm circles, knee raises etc to warm the joints and stretch the muscles.
4 minute block 1.
20 seconds of jumping jacks followed by 10 seconds rest
20 seconds of push ups followed by 10 seconds rest
20 seconds of mountain climbers followed by 10 seconds rest
20 seconds of air squats (just body weight) followed by 10 seconds rest
20 seconds of burpees followed by 10 seconds rest
20 seconds of forward lunges followed by 10 seconds rest
20 seconds of supermen followed by 10 seconds rest
20 seconds of crunches followed by 10 seconds rest
4 minute block 2.
You can repeat block one or any variation of it, if you would like to really challenge yourself try this.
20 seconds of sprinting high knees followed by 10 seconds rest
20 seconds of reverse lunges followed by 10 seconds rest
20 seconds of star jumps followed by 10 seconds rest
20 seconds of spider push ups followed by 10 seconds rest
20 seconds of mountain climbers followed by 10 seconds rest
20 seconds of jumping air squats followed by 10 seconds rest
20 seconds of burpees with push up and star jump then by 10 seconds rest
20 seconds of alternate knees raise to elbows followed by 10 seconds rest (Standing alternate crunch).
1 minute warm down and stretch, I always do a full head to tie full body stretch starting with triceps and working my way down.
If you really want to push the boat out you could do a third 4 minutes block. To get the full effect of this kind of training the 20 second effort really should be a flat out sprint. Some experts argue that 12 minutes of HIIT is worth 90 minutes of cardio. I can’t say for sure but I can say I have had excellent results with myself and my clients. You can contact me for greater detail at HYPERLINK "mailto:firstname.lastname@example.org" email@example.com If your interested in personal training I’ll happily build you a program that you can execute and maintain that will deliver the results you want that you can perform on your own if you choose too. Until then train hard, train smart, eat clean and get lean.