Circuit Workouts for Runners Who Travel
by Erik Taylor
Traveling can take a toll on your fitness routine: Different climates, bad food, hotel rooms and lackluster workout accommodations can prevent you from logging miles on the road or time in the gym. If you plan ahead, however, you can make things easier and keep your fitness on track while you're on the road.
There are some effective indoor workouts you can do if you're unable to run while you're out of town, all you need is a jump rope and a smart phone or watch.
For some of these workouts, you may want to download a tabata app. Tabata is a form of interval training, where you perform an exercise at a high intensity for 20 seconds followed by 10 seconds of rest, for eight rounds. For an added challenge, you can extend the eight rounds to 32 rounds.
Another great workout is eccentric training, which is the lowering phase of an exercise. For example, when you perform a push-up, lower your body to the floor as slowly as you can. When you reach the floor, hold for three seconds and then return to the starting position.
These workouts shouldn't take more than 35 to 45 minutes including the warm-up and cooldown.
These workouts should be done in a circuit; do each exercise consecutively without taking a break.
Repeat the circuit 5 to 10 times and then cool down.
Repeat the circuit 5 to 10 times, then cool down for five minutes.
WORKOUT #3 (TABATA 32 ROUNDS)
Set your tabata timer to repeat, 32 times for 20 seconds.
Do each exercise for 20 seconds, rest for 10 seconds before moving on to the next move.
Rest for 10 seconds, then repeat the sequence eight times.
Depending on your fitness level and the amount of time you have, you can do the 32 rounds twice, take a two-minute break and repeat.
WORKOUT #4 (TABATA 8 ROUNDS)
Complete each move for 20 seconds, rest 10 seconds before moving on to the next exercise.
Repeat the sequence and then rest. If time permits, do 16 rounds with a short break after the initial eight rounds.
Cool down for five minutes
Set your timer for 12 to 15 minutes. The goal of this workout is to try not to take breaks. See how many times you can get through all the rounds.
Repeat the circuit until the timer reaches zero.
WORKOUT #6 (ECCENTRIC)
During this workout, remember to lower your body to the floor as slowly as possible.
Repeat the circuit 4 to 6 times, then cool down for five minutes.