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  • Writer's pictureNick

Easy Tips to be in shape while traveling

Have you ever said, “I’d love to get in shape, but I travel too much”? If yes, then this blog is for you!

Today we’re gonna tell you exactly how to be in shape while traveling or you or going to miss a workout for a few days.

We have designed a unique plan for unisex which is a combination of diet + exercise and mind me it burns a lot of calories.

Now is the time to take and follow this plan with you on your next trip.

Have no fear! You can do these workouts anywhere and on your schedule!

It is a mix of yoga and modern workout which has been designed by us and many of us have adopted it effectively and we have got results too.

Let's start

The plan is divided into two parts i.e Exercise and Diet



Sun Salutations, also called Surya Namaskars or "Sun Salutes" by yogi practitioners, are a 12-posture sequence of flowing movements that offer an entire body stretch, counterbalancing bending of the spine, and an opening of the heart, shoulders, and chest

Standing Running

Running in place elevates your heart rate, improves blood sugar levels, and burns calories and fat, all of which help with weight loss. You'll also boost cardiovascular function, enhance lung capacity, and improve circulation.

The convenience of this exercise is quite obvious, you can run in place anywhere and at any time, and get the same health benefits as you would with regular jogging.

Jumpin Jacks

Jumping Jacks is a simple, easy-to-do move, and a great way to fit in cardio anywhere and anytime! This is a calisthenics workout, which means it’s great for cardiovascular health and boosting your metabolism. Getting your heart rate up is the number one way to burn fat and toning muscle too! Just be sure to keep a brisk pace to keep your heart rate up and maintain the aerobic benefits of this exercise.


A burpee is essentially a two-part exercise: a pushup followed by a jump in the air

Doing several burpees in a row can be exhausting, but this versatile exercise can be worth the payoff, especially if you're looking for a way to build strength and stamina while burning calories and boosting your cardio fitness.


The squat is a dynamic strength training exercise that requires multiple muscles in your upper and lower body to work together.

Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending over, or lifting heavy loads. They also help you do athletic-related activities.

Tricep Pushup

Triceps pushups target your upper body pushing muscles, support from the muscles in your chest, shoulders, and core. While regular pushups—with hands slightly farther out and elbows pointed perpendicular to the bodywork your chest and upper arms, triceps pushups target the tris and shoulder specifically.

Triceps pushups are an amazing strength builder

Mountain Climber

A mountain climber is a bodyweight exercise that activates muscles throughout your body. Perform mountain climbers by getting into a high plank position with your hands shoulder-width apart beneath you. Activate your core to keep your upper body and lower body formed in a straight line

Bicycle Crunch

The bicycle crunch is an effective abexercise reaching not only the usual abs but also the deep abs and the obliques.1 If you want to work your core, this air bicycle maneuver is a great choice. It's a no-equipment, beginner's level exercise you can do anywhere. Use it as part of your core strengthening workout or add it to a full body workout.The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle.

Leg Raises

Besides working the lower abs and inner thighs, leg raise also help with hip strength and flexibility due to the motion of your legs and hips during the move. Plus, the move gets your low back involved, which is beneficial for anyone who is interested in strengthening the full core region.

Seated Forward Bend

Paschimottanasana (Seated Forward Bend) is a foundational pose that many yoga practitioners breeze past. But extending the top half of the body over the seated lower half helps stretch the entire back of your body to enhance your physical flexibility. Folding inward in this way also brings mental calm.

Upward Plank Pose

The Upward Plank Pose(Purvottanasana) stretches the front and strengthens the back. In fact, Purvottanasana asks you to engage almost every muscle in your body. When practiced correctly, you'll stretch the muscles in your shoulders, chest and the front of your ankles, while strengthening your arms, wrists, and legs.

It helps you to build balance strength with flexibility

Wind Releasing Pose

Wind Releasing Pose also known as Pawanmuktasana, a popular yoga pose, also known as Gas Release Pose can be added to one’s daily routine in order to combat these issues. This pose helps in releasing the accumulated wind in our stomach and intestines. It helps reduce binge eating, improves mental health, regulates bowel movements, and assists in weight loss.

Boat Pose

Boat Pose builds abdominal and core strength. In addition to the abdominal muscles, it works the deep hip flexors. These muscles get weak when you sit too much. It will also help you build your balance.

Alternate nostril breathing

Alternate nostril breathing such as Anulom Vilom is noted for its physical and mental health benefits, including improved patience, focus, and control. relief from stress and anxiety. improvements to brain, respiratory, and cardiovascular health.

Skull Shining Breath

Performing the Skull Shining Breath also known as kapalbhati pranayama needs plenty of energy thereby generating a lot of body heat and dissolving waste matter and toxins. Kapalbhati yoga helps improve blood circulation, digestion, and metabolism dramatically. It's best known to strengthen the functions of the liver and kidneys.


The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, an improved ability to perform daily tasks, and enhanced athletic performance.


There is no diet to follow. I mean to say that there is no need for dieting. All we have to do is pay attention to our diet and fasting i.e. intermittent fasting.

Intermittent Fasting

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to manage your weight and prevent — or even reverse — some forms of disease. But how do you do it? And is it safe?

What is intermittent fasting? Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time and Fasting for a certain number of hours each day.

For example, having an early dinner followed by a late breakfast the next day is one way to fast intermittently. If you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’ve technically fasted for 16 hour

How to do it?

Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.

During the 16:8 diet, men fast for 16 hours each day, and women fast for 14 hours.

On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.

A studyTrusted Source on mice found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease.


  1. Do 2 sets of each of the exercises mentioned above.

  2. Follow intermittent fasting for 16:8 i.e. fasting for 16 hours and eating for 8 hours.


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