As they say, any number of minutes of exercise is better than zero minutes. Whether we’re away for business or for a vacation, research and surveys show that more people are prioritizing fitness and staying active while traveling. New data from Neilson Beach Clubs revealed that three-quarters of travelers incorporate fitness into their trips, including popular activities like running, walking, and swimming, and 29% of travelers said they prioritized staying active on holiday to help their mental health. One quarter of those surveyed chose resorts with pools and gyms so they could keep those muscles moving.
Scientists have revealed that 11 minutes of exercise a day can make a big impact, so it’s worth squeezing some physical activity into your day. If there’s no gym or you’re just looking for a private, simple, efficient workout you can do in your hotel room or Airbnb, researchers also found five key exercises that give you the same health and fitness benefits as a high-intensity interval training (HIIT) workout in just 11 minutes when you perform these moves in sequence. The best part is that there’s no equipment required, and it’s an excellent workout for those short on time and trying to fit more movement into a busy schedule. Let’s look at this evidence-based workout.
The science-backed travel workout
To do this workout, you’ll be powering through the following five bodyweight exercises:
- Modified high knees (the researchers emphasize doing all moves with “enthusiasm and vigor”)
- Squat jumps
- Scissor jacks
- Jumping lunges
- Burpees
Complete as many reps as you can in one minute and then rest for about one minute before moving on to the next exercise. If you want to extend this short workout and do another round, you can take a two-minute break and start all over again. Each round should take you about 10-11 minutes, and the focus is more on the intensity rather than the amount of reps.
A solid moderate-to-vigorous intensity workout
To give you an idea of the ideal intensity of this workout, you shouldn’t be able to carry on a conversation because you should be working hard, powering through those reps of each exercise. It’s more about getting your heart rate up to get those benefits than how many reps you can get through in one minute, but you should feel a good workout.
