Friday Fitness: 10 Minute Travel Workout

Does your workout routine ever suffer when you find yourself traveling more often? Many Americans travel every single week for business. This is the story for many Hilton Head Health Guests as well. How do they make it work and stay consistent?

Traveling is one of the biggest barriers to keeping not only eating habits on point, but also a consistent fitness routine. I’d have to say this has a lot to do with not knowing what to do. You’re not always going to have a treadmill or set weights so sometimes you have to improvise. Time and time again you’ll hear from us that you need very little equipment to get a solid workout in. What’s even better is that with a few common hotel room items you can complete the entire workout with privacy in your very own room. Check out our quick 10minute video. Feel free to add time as you circuit through the movements. Don’t forget your towel and pillow!



25 Jumping Jacks
20 Chair Squats
10 Pillow Push Ups
5 Bicycle Crunches

Here are some great applications to find different no equipment needed workouts on your next trip…
1) Shape Travelista ($1.99)
2) ExerciseTV (Free)
3) CrossFit Travel ($1.99)

Friday Fitness: Wall Ball Workout

Only have 10 minutes? No problem. Watch the video, grab your soft medicine ball and knock out this 10minute, 10 rep Wall Ball Workout. Make sure you’ve warmed up properly and double check your technique. Chest up, knees out, weight in your heals! Please post how many total rounds you end up getting to the comments section. If you don’t happen to have a soft medicine ball, feel free to modify with squats and sit-ups.

10min (as many rounds as possible)

• 10 Wall Balls


• 10 Wall Ball Sit-Ups

Modify with:

• 10 Squats


• 10 Sit-Ups

Friday Fitness: 10-Minute Fitness

You recognize you should exercise more. You would like to exercise more, however, sometimes it's hard to fulfill the recommended 45-60 minutes a day. Anxiety creeps in and you begin to shove working out aside all together. Your adherence techniques quickly begin to stream down the drain. It’s back to the “all or nothing” mentality that landed you on the couch in the first place. BUT…fear no more. The couch will NOT consume you- open your ears and digest what I am about to tell you. As I always say…“every minute of purposeful exercise counts!”

Did you know that a number of published studies show you can actually burn enough calories to maintain and/or lose weight by engaging in short bouts of exercise throughout the day? In fact, research has shown that as few as three 10-minute sessions are just as effective, provided the total cumulative workout time and intensity level are comparable.

With that being said, this Fitness Friday-break it up, follow the “H3 10-minute Fitness Routine” below:

Friday Fitness: Every Bit Counts - 10 minute Workout Routine

Are you finding it hard to fit exercise in? Many of us pack so many tasks into our daily routine, there’s not even enough time to relax let alone exercise. If you have attended my Exercise Adherence lecture you know that “lack of time” is one of the most common excuses for not sticking to a regular fitness program. But what you forget to realize is that in the time it might take you to go through your e-mail, or even read this blog post, you could have fit in a workout?!

Let’s face it…your fitness level does not live or die by 60-minute workouts. Short bouts of exercise, when accumulated, have been shown to share similar benefits to longer workouts. (See Adam’s post more information on HIIT (High-Intensity Interval Training)) Think back on your stay here at Hilton Head Health. Just by participating in your daily thermal walks you were averaging around 60 minutes of additional daily physical activity- I bet you didn’t even think of it that way!