There are hundreds of ways to squeeze a workout in while traveling.  Weight training can be empowering for women, especially when all of a sudden, you are lifting things you used to ask your husband to help you with. But sometimes it’s hard to keep it up while traveling.

It can be tough, both mentally and physically, to go do something that involves sweat when you’ve been traveling. But, I guarantee you will feel better post-workout. Sometimes, I have to give myself the pep talk of “It’s only a 15 minute workout”.

Equipment

Most hotel gyms have dumbbells, and they’re easy to use. They also usually have cardio equipment like treadmills, stairs climbers and spin bikes.  A combination of strength work plus high intensity sprinting, climbing or spinning can really give you a fantastic workout in a short amount of time.  A few quick and easy exercises with dumbbells would be weighted squats, walking lunges, or overhead shoulder presses. If you don’t have time to trek down to the gym, you can use an ab-mat and a jump rope in your room.

Routine

Put together a routine that works for you, and also ties into your workouts back home. Start off by choosing an area you haven’t worked out in a while – such as arms, legs or core strength. Also remember to do the things you hate too. If you always work legs then do an upper body workout today.

Next, decide on the length of time you’d like to workout. If you’re mentally drained, design a 15 minute or less “heart thumper.’ If you’re feeling strong, workout for thirty to forty-five minutes. Mix it up by adding 2-3 sprints on the treadmill or spin bike in between sets.

Finally, decide on the number of repetitions you will do for each exercise and how many rounds you will complete. If you’re short on time you can opt for a quick workout like 5 Shoulder Presses, 10 Push-ups and 15 Weighted Squats for three rounds.

Any workout done while traveling is a bonus, all you need to do is schedule it in.