Iowa Specialty Hospital

Workouts to Apply On The Go To Aid Weight Loss

March 27, 2018

Salad, water bottle, apple, hand weight, body scale, and tape measure If you travel a lot, it doesn’t mean you have to miss out on your exercise. Iowa Specialty Hospital in Clarion, IA, shares some workouts that are easy to do on the go. Check them out here.

Workouts to Apply on the Go to Aid Weight Loss
Living a busy life with lots of travel can be exhilarating. The sights, the people, the new experiences—there’s so much to love about being on the go, whether it’s for business or pleasure. If you’re enjoying the prime of your life by exploring the U.S. or you’re a flight attendant constantly hopping cities, Iowa Specialty Hospital in Clarion knows how difficult it can be to find good places to work out, or effective workouts you can do on the go. We’ve compiled some of our favorite options here, because no matter how busy you are, you’re never too busy to be healthy.

5 workouts if you have equipment
If you’re lucky enough to be able to carry some dumbbells with you when you travel, then there are several easy exercises that make staying in shape on the go possible. Here are five workouts that are great for weight loss and muscle toning:

1.    Dumbbell foul shot—To do this exercise, think basketball. Place your dumbbells on the floor in front of your feet and imagine they’re the ball. Crouch down, grab them, and then jump up like you’re trying to make a shot (don’t let go of the dumbbells!). Repeat this for one to two minutes.
2.    Dumbbell punches—Squat down with one dumbbell in each hand, your elbows bent and palms facing upward. While squatting, quickly punch outward with your right hand, ending with your knuckles facing upward. Pull your right hand back in by your side, palm up, and then repeat the punching motion with your left hand. Continue to alternate arms and do the punches quickly until one minute has passed.
3.    Dumbbell squats—Start by standing, one dumbbell in each hand, hands in front of you at shoulder level. Quickly squat down and then straighten back up, extending your dumbbells above your head as you straighten. Repeat this motion as many times as you can.
4.    Dumbbell lunges—This one’s for the legs and the arms. Simply do regular lunges while holding one dumbbell in each hand, lifting the dumbbells up to shoulder height with each lunge. Do this 15 times for each leg.
5.    Dumbbell side wall kick—Start by standing with your right side two to three feet away from a wall, with your knees slightly bent. With one dumbbell in each hand, bring your hands up in front of your chest. Now, tap your right foot against the wall, then the floor, then the wall. Continue this motion rapidly, keeping knees bent and arms up. Switch to the other leg after 30-40 seconds.

5 workouts if you don’t have equipment
Don’t have room in your luggage for dumbbells to use while on the go? No sweat (figuratively). Here are five workouts that are great for weight loss and easy to do away from the gym if you don’t have access to dumbbells. If you want to supplement the exercises, you can use water bottles as light weights.

1.    Jumping jacks—This workout has stood the test of time, and it’s a simple classic that’s great for cardio to help weight loss. Stand normally, then jump, high enough to spread your feet further apart while bringing your arms up to your ears at the same time. Without pausing, quickly jump back into your starting position. Repeat the motion quickly and fluidly for 30 reps—or more, if you can handle it.
2.    Push-ups with planks—This workout is great for on-the-move weight loss training, working the arms, core, and legs. Do a normal push-up, but when your arms are extended and you’re off the floor, rotate your body while lifting one arm over your head; your feet and hips should be stacked. Hold this pose for one breath, then finish the push-up. For the next push-up, alternate the side you turn on and the arm you lift. Repeat this motion for one to two minutes.
3.    Opposite arm-leg lift—This targets the core and is great for belly fat. Start on all fours on the ground, then extend your right arm to reach out in front of you while lifting your left leg and flexing it straight out behind you. You should be balancing on your left arm and right leg, still extending your other arm and leg. Hold for five seconds, then repeat the motion with your left arm and right leg. Complete this move 10 times for the right arm and left leg, and 10 times for left arm and right leg.
4.    Sit-ups—Another of the classic workouts that’s good for weight loss on the go. Lie on the floor, knees bent and feet flat on the ground. Cross your arms over your chest, then engage your core muscles and sit up, keeping your feet flat on the floor. Repeat 30 times.
5.    Y squats—This workout move is great for your whole body. Stand with feet shoulder-width apart, toes slightly pointed outward. Lift your arms straight above your head, then squat down until your thighs are parallel to the floor. As you come out of the squat, with arms still straightened above your head, roll onto the balls of your feet, engaging your calf muscles. Immediately repeat the motion. Do 20 reps.

Don’t forget to stretch!
Staying in shape on the go may be difficult, but using these workouts can help with weight loss, not to mention relieve some tension. Be sure to practice safe workouts by staying hydrated and stretching. Staying in shape by working out or exercising can benefit your body in more ways than weight loss, such as improving heart health, but if you are struggling with weight loss, see what Iowa Specialty Hospital’s weight loss management programs can do for you.
 

 

Citations:https://www.realsimple.com/health/fitness-exercise/workouts/on-the-go-workout#the-routine-2, https://www.shape.com/fitness/workouts/workout-go-circuit-1-melt-fat-fast, https://www.self.com/story/travel-friendly-workouts-no-equipment, http://www.health.com/health/gallery/0,,20788704,00.html#straight-line-side-lifts-2, https://www.self.com/story/a-short-dumbbell-workout-to-do-in-your-living-room-right-now
 

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