Staying motivated to work out can be tough, especially when we’re in holiday mode. For lots of people, exercise is the last thing you want to be doing when you could be lying on a beach with a mojito in your hand. But travelling doesn’t have to stop you from keeping fit and healthy, and more importantly, keeping fit doesn’t have to take up lots of time or stop you from doing all the fun stuff.
In this blog post I’m going to share my advice on how to stay fit and motivated when you’re travelling.
Smash a HIIT workout
Whenever I struggle to find the motivation to exercise I always remind myself how good I feel and how much energy I have afterwards. And this doesn’t change when I’m travelling. Exercise makes you feel good, gives you more energy and sets you up for a great day.
High Intensity Interval Training (HIIT) is my favourite type of workout. Not only is it super effective at burning fat and getting you fitter and stronger, but it also only takes a short amount of time, so you can be done in less that 20 minutes and then get to the beach.
No more excuses, you don’t need a gym and you can do a HIIT anywhere. I’ve done them on beaches, rooftops, helipads or in hotel rooms. All you need is a small space to work with. You don’t need any equipment and bodyweight exercises such as squats, lunges, running on the spot and mountain climbers are really effective. It’s how I stay lean all year round.
HIIT is all about short bursts of really hard work, followed with rest periods to recover. If you’re feeling brave try this naughty HIIT workout that I did on the beach in Malaysia.
Train in the morning
In my experience, the more you put if off, the more likely you’re going to skip a workout all together. This is one of the reasons I like to train in the mornings and get it done. As well as giving me loads of energy, it means I’m more likely to make healthier food choices throughout the day. Another great thing about HIIT is that you’ll be burning calories long after your workout is finished; this is known as the after-burn effect. The more intense the workout, the greater the effects will be, so you should always aim to push yourself as hard as you can.
Find a workout buddy
Research has shown that motivation to be exercise is much easier when you’re with others, so combine your training with hanging out. Training with a friend also helps you push each other to work harder during the workout. Also keep an eye out for any workout classes or yoga sessions that might be happening in your hostel.
Exercise and explore at the same time
One of the best things about travelling is exploring the place you’re in. If you’re only travelling for a short period of time, you might not get a chance to see as much of the place as you’d like. So this is where you can combine exercise with exploring. Why not go for a morning run through a new city, or rent a bicycle and explore the local town. Take a long walk along the beach, or simply find an amazing spot to do a HIIT.
Exercise doesn’t always have to mean getting sweaty and doing high intensity workouts – you can build more activity into your travels in so many fun ways; take a surf lesson, go on a hike up a mountain, have a morning swim in the ocean, or rent a kayak and paddle down a river. These are all amazing ways to stay active and enjoy a new place.
This one isn’t so much about motivation but it will effect your health and how you feel throughout the day. Many people underestimate the importance of hydration but drinking plenty of water really is one of the easiest steps you can take for a healthier body and mind. Some of the benefits of good hydrated include healthier skin, healthier teeth and bones, improved digestion and reduced fatigue. This is especially important in hotter climates or if you’ve been hitting the cocktails the night before.
The amount of water you should be drinking depends on a few things, such as your body type, your activity levels and your climate, but as a general rule I recommend drinking between 2-4 litres per day. This may seem like a lot but trust me it really will work wonders for your body.
Try not think about exercise on your travels as a chore. Make it part of your routine and I guarantee you will have a better holiday, have more energy and feel awesome.