Take the five-day Fitness Challenge - Designed for the Business traveler

There was a request for some sample workouts when traveling, so this is your five-day challenge designed to help busy business travelers maintain fitness and health while on the go. Each day includes a mix of quick workouts, stretches, and wellness tips that can be done in a hotel room, office, or small space. I kept all of these short in duration, as most of us are crutched for time when traveling. In addition, these are just examples, so if you do not like them, google something else, but the main focus is to get moving by having a plan and executing the plan.

If you do not know what a particular workout is, YouTube or google can be your friend. Just type in the workout name and many examples will pop up to help you with proper technique.  If something is new to you, then fantastic, as it might just be what is needed to drive excitement to your workout.  

None of the workouts below requires a fitness center - Just you!           

Day 1: Full-Body Workout

Morning: 15-minute bodyweight circuit (repeat 3 times, only break for 15 to 20 seconds between exercises)

• 10 push-ups
• 15 air squats
• 20 jumping jacks
• 10 tricep dips (using a chair)
• 15 lunges (each leg)

Evening: 10-minute body stretch.? If you need an example, click HERE.

Day 2: Cardio and Core

Morning: 20-minute HIIT session (high-intensity interval training) - This is a continuous training with a one minute break between sets.

• 1 minute high knees
• 1 minute mountain climbers
• 1 minute jumping jacks
• 1 minute jumping lunges
• 1 minute rest
• Repeat 4 times

Evening: 10-minute core workout

• 1 minute plank
• 15 bicycle crunches
• 20 leg raises
• 1 minute side plank (each side)

Day 3: Cardio and Mobility

Morning: 20-minute cardio session

• 5 minutes jogging in place
• 5 minutes jumping jacks
• 5 minutes butt kicks
• 5 minutes air squats

Evening: 15-minute full-body stretch focusing on major muscle groups

Day 4: Upper Body and Cardio

Morning: 15-minute upper body workout (repeat 3 times)

• 10 push-ups
• 15 shoulder taps
• 10 burpees
• 15 tricep dips (using a chair)

Evening: 15-minute brisk walk or light jog

Day 5: Lower Body and Core

Morning: 20-minute lower body workout (repeat 2 times)

• 20 squats
• 15 lunges (each leg)
• 20 calf raises
• 15 glute bridges

Evening: 10-minute core workout (repeat until you hit 10 minutes - only 15 second breaks between workouts)

• 1 minute plank
• 15 bicycle crunches
• 20 leg raises
• 1 minute side plank (each side)

Daily Wellness Tips:

• Hydration: Aim to drink at least 8 glasses of water a day.
• Nutrition: Choose healthy meal options like salads, lean proteins, and whole grains.
• Sleep: Try to get at least 7-8 hours of sleep per night.
• Mindfulness: Spend 5 minutes each day practicing mindfulness or meditation.

This challenge can help maintain fitness and reduce stress, making business travel healthier and more enjoyable. If you have suggestions on short workouts, please comment on what works best for you. Sharing of ideas can help us all be more fit and more alert when traveling.