MBODY Founder Shares Her Go-To Workout Routine While Traveling

This last month I was on 7 different flights across 3 different continents — from London to New York for exciting work meetings (teaser!), to visiting my daughter as she travels through South America, then back to London before hopping on one more flight to Portugal for a work retreat. It’s just that time of year.

I feel so fortunate to be able to travel more regularly again, but one thing I’ve learned when it comes to international travel is that it throws everything off balance. And feeling out of balance means you don’t feel your best. Your routine totally goes out the window — which disrupts sleep, digestion, moods… everything. That’s why putting a bit of extra attention on self-care is so important whenever you’re traveling or when life gets super busy.

My avenue for self-care has always been exercise. No matter where I am, I can ground myself by moving my body. It allows me to unwind and reset. Once I've had that time to focus on myself, it helps everything else fall into balance.

I’m always partial to an hour-long session in the gym if I can make it work, but on those days when it’s harder to find the time (or a gym) I love this quick and simple circuit.

Try this 30-minute workout that you can do anywhere

This routine is my ultimate “me time” workout that I can do anywhere. It combines a little bit of cardio, strength training, and dynamic stretching all in one.

15 minutes: Cardio warm-up

An effective warm-up should slowly raise your heart rate and “wake up” your joints and the muscles you are about to use, which reduces your chance of injury. I combine a bit of cardio with this on-the-go workout to get two in one. You can do this on a treadmill, elliptical, or just out in nature!

• 3 minutes at a comfortable walking pace

• 5 minutes at an endurance pace. Increase the speed or resistance to get to an endurance pace; something you can maintain for a while comfortably, but feel like you’re working.

• 5 minutes at a race pace. Increase the intensity again to get to a pace where you’re really exerting yourself, getting your heart rate up.

• 2 minutes at a comfortable walking pace. Back it down to let your heart rate come down gradually!

10 minutes: Bodyweight resistance training

Using your own bodyweight is a great alternative when you don’t have access to gym equipment or weights. Resistance training helps build muscle tone and supports bone health!

• 1 minute high plank. You can modify by doing a low plank, or lowering to your knees

• 1 minute reverse lunges. You can make these a bit harder by turning them into a curtsy lunge

• 1 minute squat crab walks. Lower into a squat and take 3 crab walks in one direction, then reverse. Maintain the squat position the whole time if you can!

• 30 seconds bicycle crunches. This targets your upper abs and obliques!

• 30 seconds straight leg lifts. This targets those hard-to-reach lower abs

• 30 seconds pushups. You can do a full push-up or a modified one from your knees — whatever allows you to do proper form!

Take a 30-second rest and repeat once more!

5 minutes: Recovery flow

An effective cool down is crucial for preventing post-workout dizziness. It’s also a great time to work on flexibility – because your muscles are warmed up and primed for stretching. I generally let my body tell me what needs extra stretching attention, but I generally cycle through these gentle yoga poses:

• Warrior pose to Triangle pose — both sides

• Downward Dog

• Pigeon pose – both sides

• Butterfly pose

• Supine spine twist – both sides

• Cat and Cow pose

• Child’s pose

There you have it, my go-to routine when I’m on the go! Let me know if you try it in the comments below!