How to squeeze in exercise on a tight schedule

Updated to Business, Habits on December 30, 2022.

There are two bad things that happen when you procrastinate about exercise on the road:

1 – you don’t get the exercise (duh!)

2 – you break a promise with yourself

As a speaker, problem #1 is bad enough – I need to keep my energy up for my presentation! But, problem #2 is equally as bad because I want to feel like I’m on top of my game and fudging on a workout ain’t cutting it.

That’s why I preach the value of creating short, quick-and-dirty routines you can do without fitness gear, running shoes, a towel, or much time.

Maybe you like a fast walk for 15 minutes – perfect. If you choose walking, aim to get your heart rate up to 60% of your max. rate – that’s where the workout begins.

I developed a 15-minute hotel room workout that has become my de facto workout of choice. I no longer haul running shoes (unless I’m going to a multi-day event), just 15 minutes and I feel amazing and ready to take on the world. Get the full workout here.

If you love yoga, like I do, it’s easy to burn up 15 minutes doing breathing exercises, a few downward dogs, Vriksasana (Tree Pose) and a savasana at the end.

If you insist on going to the hotel gym, plan on a combination of stretching, aerobic activity (treadmill, step-ups, rowing machine, stationary bike), and weights. Even in 15 minutes you can feel awake, stronger, and ready to take on the world.

Whatever your preference, getting exercise in while on the road should be as important as booking your flights and packing your clothes. It’s also a lot easier than trying to catch up when you get home.