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A fitness movement built around traveling.

Be a Tabata Traveler: 5 Workouts For the Hotel Gym and Hotel Room

Be a Tabata Traveler: 5 Workouts For the Hotel Gym and Hotel Room

In as little as four minutes, you can complete a workout so effective that it'll transform your body.


How long does it take to get in a great workout?

Not as long as you might think. 

The fact is that workouts can last as little as four minutes and still yield incredible results.

Would you rather go all-out for a few minutes or exercise at moderate intensity, say on a treadmill, for forty five minutes?

When you're traveling, you're probably lacking time and motivation to workout, so shorter duration and higher intensity seems like a dream scenario.

But it's real.

What is Tabata?

The Tabata Interval Training Protocol is a high intensity interval training style that was developed by Dr. Izumi Tabata to train Olympic skaters in the 1990s. Dr. Tabata had athletes train using the 20/10 model - meaning 20 seconds of all out exercise followed by 10 seconds of rest and then repeated and compared them to a group of athletes performing moderate intensity exercise for one hour.

He found that the athletes using the 20/10 model, or the Tabata Protocol, increased their aerobic and anerobic fitness levels dramatically. 

What's not to like about a training style that allows you to accomplish more in less time?

It's perfect for travelers.

Here are five Tabata workouts you can do while traveling - two for the hotel gym and three that are great for doing right in your hotel room.

2 Tabata Workouts For the Hotel Gym

 Photo from Crossfit.com

Photo from Crossfit.com

These two Tabata workouts are well known in the Crossfit community and are great for hotel gyms that don't have a ton of equipment options.

"Tabata Something Else"

With a running clock in 16 minutes:

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.

"Tabata This"

With a running clock in 24 minutes:

1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Want to know more about working out while traveling? Get Fit For Travel!

3 Tabata Workouts For the Hotel Room

Now that we've covered Tabata workouts for the hotel gym, here are three that you can do right in your hotel room. Each one consists of only one exercise and one round of Tabata.

I like to call them micro-workouts.

The total workout time for each is only four minutes!

Tabata Push-Ups

Eight rounds of 20 seconds of work and 10 seconds of rest.

Tabata Squats

Eight rounds of 20 seconds of work and 10 seconds of rest.

Tabata Burpees

Eight rounds of 20 seconds of work and 10 seconds of rest.

If you don't feel like watching the clock while you workout, check out Tabata Songs. They offer music that is created specifically for Tabata. Each song coaches the listener through the 8 intervals of a 4 minute workout, prompting when to GO and when to REST, eliminating any need for timers, watches, or inaccurate time estimates. It's available on Spotify and iTunes.

Bottom Line

Workouts don't have to last a long time to be effective. As you increase your intensity and shorten the duration of your time exercising, research is showing that positive results are more likely to occur. Try the Tabata Protocol while traveling to get the most out of the shortest amount of time.

If you liked this article, you'll love this one:

Have Kettlebell, Will Travel: 5 Crossfit Workouts You Can Do With Just a Kettlebell

Cover Photo Credit: Crossfit.com

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