{"id":28454,"date":"2025-05-24T09:00:06","date_gmt":"2025-05-24T09:00:06","guid":{"rendered":"http:\/\/medexperts.pro\/?p=28454"},"modified":"2025-05-24T09:27:51","modified_gmt":"2025-05-24T09:27:51","slug":"a-20-minute-workout-perfect-for-travel","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=28454","title":{"rendered":"A 20-Minute Workout Perfect for Travel"},"content":{"rendered":"
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To get an effective workout while traveling<\/a>, you don\u2019t need to pack a pair of dumbbells or search for a local gym. You don\u2019t even need to leave your hotel room.<\/p>\n

\u201cYour best piece of equipment is yourself,\u201d said Ani Oksayan, a personal trainer in San Marcos, Calif. Body weight workouts<\/a> can build muscle, improve your endurance and help you maintain the habit of working out, making it easier to jump back into your regular routine when you return home.<\/p>\n

Compound movements like squats<\/a>, lunges and push-ups<\/a> work multiple muscles and joints at the same time, and can be modified to make your workout more challenging.<\/p>\n

If you\u2019ve been strength training consistently for a few months, taking time away from weights won\u2019t hinder your progress<\/a> either, said Brad DeWeese, director of the Human Performance Science Program at Penn State.<\/p>\n<\/div>\n<\/div>\n

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You just have to be creative with how you adapt your routine, he said. Moving more slowly through the lowering phase of a movement like the squat, or adding a pause at the bottom, keeps your muscles working longer. Incorporating plyometrics<\/a>, or explosive exercises \u2014 turning a lunge into a jumping lunge, for example \u2014 adds a cardiovascular challenge and helps you improve your speed and power.<\/p>\n

You can do this no-equipment routine as often as you like while on vacation, Ms. Oksayan said. But listen to your body and take rest days<\/a> as needed. \u201cWe\u2019re not pushing iron, but it doesn\u2019t have to be an easy workout, either,\u201d she said.<\/p>\n

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To get an effective workout while traveling, you don\u2019t need to pack a pair of dumbbells or search for a local gym. You don\u2019t even need to leave your hotel room.\u201cYour best piece of equipment is yourself,\u201d said Ani Oksayan, a personal trainer in San Marcos, Calif. Body weight workouts can build muscle, improve your endurance and help you maintain the habit of working out, making it easier to jump back into your regular routine when you return home.Compound movements like squats, lunges and push-ups work multiple muscles and joints at the same time, and can be modified to make your workout more challenging.If you\u2019ve been strength training consistently for a few months, taking time away from weights won\u2019t hinder your progress either, said Brad DeWeese, director of the Human Performance Science Program at Penn State.You just have to be creative with how you adapt your routine, he said. Moving more slowly through the lowering phase of a movement like the squat, or adding a pause at the bottom, keeps your muscles working longer. Incorporating plyometrics, or explosive exercises \u2014 turning a lunge into a jumping lunge, for example \u2014 adds a cardiovascular challenge and helps you improve your speed and power.You can do this no-equipment routine as often as you like while on vacation, Ms. Oksayan said. But listen to your body and take rest days as needed. \u201cWe\u2019re not pushing iron, but it doesn\u2019t have to be an easy workout, either,\u201d she said.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":28456,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-28454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28454","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=28454"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28454\/revisions"}],"predecessor-version":[{"id":28457,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/28454\/revisions\/28457"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/28456"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=28454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=28454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=28454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}