Taking a vacation doesn’t mean taking a break from fitness! Before you hit the beach with the family, take 10 minutes in your hotel room to workout – really, that’s all you need if you do High Intensity Training otherwise known as HIIT. HIIT is a method of exercising in short, intense workouts. These have been shown to burn fat more effectively than being on the treadmill for hours on end and are great for busy Moms.
To motivate moms to keep their workout routine on point while traveling, we’ve called on Jennifer Cohen, trainer and author. Jennifer goes beyond training with a straight-talking approach to wellness that focuses on an overall healthy lifestyle. She was recently appointed as the overall national spokesperson and trainer in the 5 DVD Points Plus Program for Weight Watchers. She’s been featured in numerous print and online publications, and has appeared on Extra, The Doctors, Good Morning America, and The Today Show. Jennifer knows her stuff, and she’s here to make sure you stick to your fitness while traveling with this easy, but super effective routine!
Here’s a plan anyone can stick with wherever you go for vacation this summer.
- A heart rate monitor is ESSENTIAL for high intensity training. I like Polar’s F7# because it is simple to use and cost effective. It not only makes your workout as efficient as possible, but it also keeps track of calories burned too!
- A jump rope. They’re lightweight and small enough to fit in your over packed suitcase!
- A timer. Your phone works well.
- Workout Plan: Your goal is to stay at 75-85% of your maximum target heart rate throughout your 10-minute workout.
- Minutes 0-2: Break out the jump rope; it’s a great warm-up to get your heart rate up. All you need is some space! Jump 1-2 inches off the floor, only jump on the balls of your feet, and keep your elbows close to your side.
- Minutes 2-5: Skater Drills. Stand with your feet hip width apart. Bring one foot back diagonally behind the other, bending your front knee slightly for balance. Come back to center, and repeat with the other leg. Keep this up as fast as you can for 20 seconds, then rest for 10 before going to a Mountain Climber.
- Mountain Climbers: Get into a plank position – on the ground, holding yourself up with your hands on the ground, arms straight and feet together. Make sure your back is straight and your butt is tucked down. Next, bring your left knee up to your chest, before replacing it next to the the foot. Repeat with your right knee, and keep alternating as fast as you can for 20 seconds. Rest for 10 seconds. Repeat these two moves 4 times.
- Minutes 5-6: Take the jump-rope again, two jumps per turn.
- Minutes 6-9: Repeat the skater drills and mountain climbers. When the routine starts to feel too easy, ramp it up by adding swinging arms or a hop to the Skater Drill, or by increasing the rep to 30 seconds with a 10 second rest in between moves.
- Minutes 9-10: Back to jump roping. Take two jumps per turn for the first 40 seconds, then cool down to one jump per turn for the last 20 seconds.