A great way to get a good workout without space and equipment is a routine called 20/40s. It only takes 20 minutes, and simply requires you and some motivation.
20 seconds on, 40 seconds off, focusing on form with a lot of intensity, rotating upper and lower bodyweight exercises (pick your favorites) for 5 cycles of 4 exercises (or 4 cycles of 5 exercises) totaling approximately 20 minutes.
Remember, the key is 20 seconds of high intensity! This can be:
- sit ups,
So here is my advice. First remember fitness is a journey not a destination, you want long term fitness with minimal long term pain and implications (I’ve had five surgeries in the past nineteen years, they only set you back). Understand there is a difference between being hurt and being injured. Decide what your fitness goals and needs are, get some professional training & guidance (PS; a trainer who only knows body building may not be able to accomplish your fitness goals).
Build training time into your schedule even when you’re on the road get up an hour or thirty minutes early and put in some work make it a habit. Build a fitness base so that if you do run into periods where you can’t workout you don’t collapse physically within days. Quality rest is as important as training. Diet what and how much goes in your mouth makes a difference. I like not to mix carbs and protein. Others prefer the 80/20 rule, 80% of the time to maintain a high protein low carb diet, the 20% of the time to allow some slack and enjoy pizza, burgers, etc. When eating in restaurants make the healthy choice, big heavy meals slow you down physically and mentally.
My on the road workout usually consists of body weight exercises pushups, sit-ups/crunches, back extensions, air squats, work with bands (easy to pack), and some basic yoga movements. I like to be able to do it in my room and not waste time going to the so called fitness room with two sets of dumbbells and a treadmill. Another part of my workout program for the past many years is meditation, incantations and breathing exercises – 4×4.
In conclusion think long term fitness: flexibility, core, working strength, and cardio.
Ansnei – Keeping You Safe