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Ever said, “I’d love to get in shape, but I travel too much”?

If so, this guide is for you!

Today we’re gonna teach you exactly how to get fit no matter what type of business trip you’re on.

We’ll cover:

• 5 Quick Travel Workouts (no equipment required).
• How to eat healthy while traveling.
• What are some of the healthiest fast food options?
• How do I eat a healthy continental breakfast?
• How to make exercise on the road a priority.
• How to overcome jet lag (and other tips)

It’s time to get you a specific action plan that you can take with you on your next trip.

This is the philosophy we teach to all of our 1-on-1 Online Coaching Clients. Many travel quite a bit, so having “worldwide accountability” and a specific plan for travel has been a game-changer for these Rebels.

Are you trying to learn a new exercise, lose weight, or build muscle, but find doing it on the road a challenge? Let us help you – click below to learn more.

Our Coches build plans for getting in shape while on the road!

5 Travel Workouts You Can Do Anywhere

Without access to your favorite gym, it can seem like you are doomed to remain sedentary until you get back home.

Have no fear! These 5 workouts you can do anywhere and at anytime!

#1) THE 20-MINUTE HOTEL ROOM WORKOUT

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

1. Bodyweight squats: 20 reps
2. Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
3. One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
   
4. Reverse crunches: 10 reps

Click right here for more advanced hotel workouts you can try.

#2) BEGINNER BODYWEIGHT WORKOUT

No gym required for this workout!

If you have a body, you can do this circuit! If you’re a brain floating in a jar, email me. I’ll think of a workaround for you.

1. Bodyweight squats: 20 reps.
2. Push-ups: 10 reps.
3. Walking lunges: 10 reps each leg.
4. Dumbbell rows (using your luggage/laptop bag as a weight): 10 reps each arm.
5. Plank: 15 seconds.
6. Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the hotel room for the rows, find something of roughly the same weight with a good handle. Your luggage might work perfectly.

3) THE PLAYGROUND WORKOUT

Throughout the world, you’re often never that far away from a playground or a park.

Get a workout in there!

1. Alternating step-ups: 20 reps (10 each leg).
2. Elevated push-ups: 10 reps.
3. Swing rows: 10 reps.
4. Assisted lunges: 8 reps each leg.
5. Bent leg reverse crunches: 10 reps.

4) ADVANCED BODYWEIGHT EXERCISES CIRCUIT

Was that Beginner Bodyweight Workout too easy for you?

Then try out this more advanced circuit!

1. One-legged squats: 10 each side [warning super-difficult, only attempt if you’re in good enough shape].
2. Bodyweight Squats: 20 reps.
3. Walking Lunges: 20 reps (10 each leg).
4. Jump step-ups: 20 reps (10 each leg).
5. Pull-Ups: 10 reps [or inverted bodyweight rows].
6. Dips (between two chairs): 10 reps.
7. Chin-ups: 10 reps [this might be tough in a hotel room, so try an inverted bodyweight rows with underhand grip].
8. Push-Ups: 10 reps.
9. Plank: 30 seconds.

5) THE ANGRY BIRDS WORKOUT

This is Nerd Fitness. There’s no way I’m going to miss including a nerdy-themed workout.

1. Bodyweight Squats: 30 reps.
2. Push-Ups: 20 reps (or 40 knee push-ups).
3. One arm rows: 30 reps (each arm).
4. Planks: – 60 seconds.

6) SPEED RUN WORKOUT

If you’re busy on the road, it might seem like you have no time to train.

Enter the Speedrun Workout.

In the video above, Coach Matt walks through exactly how to sneak in a workout, even with “no time.”

How to Eat Healthy While Traveling

Here’s what I do specifically while traveling:

#1) Skip meals strategically. I know that if I skip breakfast, it means I can eat a slightly larger lunch and have an extra drink with dinner and STILL come in under my daily calorie expenditure.

#2) Prepare for bad meals. I love me a good steak dinner with a side of mac and cheese and sweet potato fries and dessert and a few beers. When I’m on vacation or celebrating, that sounds like heaven to me.

However, I know if I always eat like that, I’m going to pack on lots of weight.

So I plan ahead for a big meal, that way I can enjoy it guilt-free and not see the scale budge. I eat protein and veggies for lunch, strategically undereating so that I can overeat for dinner – and not gain weight in the long run.

#3) Never eat 2 bad meals in a row. We have a big “never two in a row” rule at Nerd Fitness, as I explain here:

Believe it or not, even sticking with your goals 50% of the time carries with it the tremendous potential for improvement. So, if you eat a so-so lunch, follow it up with a nutritious dinner. Eat too much pizza for dinner? Cool! Make your breakfast part of your plan.

This is NOT “100% or nothing.” Every decision counts, every meal counts, so any decision where you are SLIIIIIGHTLY better than you would have been otherwise is a win in my book.

If you’re interested in the Nerd Fitness philosophy on proper diet, make sure you read our article “How to Start Eating Healthy,” which will teach you how to build a plate like this:

Curious about my default diet these days? You can read all about it right here. And here is the specific diet I followed – while traveling frequently – to lose 22 pounds sustainably.

Here are some other strategies for healthy eating on the road:

#1) Ask your hotel for a mini-fridge

Fill the fridge with your own nutritious snacks – just make sure they don’t charge you for taking out the other foods! Fruit, sliced veggies, and some deli meat will provide you with some sustenance until you can order a proper meal.

Here is a post with some ideas for healthy snacks you can buy and store in your room.

#2) Travel with a cooler

If you know the hotel can’t accommodate a mini-fridge, or you’re on a road trip, no problem!

Bring a mini-cooler or cooler bag. If you use a bag, it’ll fold up for easy packing.

Is it weird to travel with a cooler? Sure. But we embrace weird around these parts.

#3) Bring non-perishable snacks with you

I’ve eaten almonds forgotten in a backpack, months later, and lived to tell the tale.

Lots of dry food like nuts and jerky won’t spoil anytime soon, so store some in your travel bag. Munching some beef jerky is a much better idea than the pizza in the airport terminal. Here are some good almonds to purchase, and here’s some recommended beef jerky for you to try out.

#4) Focus on protein and fiber

When choosing meals or snacks, make sure the foods you pick are full of protein and fiber.^[1] This will help keep you full, so you’re not tempted to eat the donuts waiting for you at your work conference.

What are protein and fiber-rich foods? Hard-boiled eggs will store well, and can be bought at many convenience stores. That’s a good protein source. Deli meat, jerky, and nuts will also do the trick for your protein requirements.

Fiber-rich foods? Fruits and vegetables for the win. Always bring an apple with you.

#5) All is not lost if you order fast food

There’s a common belief amongst our coaching clients, that the moment you step foot in a fast food store, you lost. You made a terrible decision by even walking in. Might as well order whatever, because you already failed.

This is 100% NOT true. What you order while out will make all the difference. For example, I eat a chicken bowl from Chipotle almost every day. To the point that it’s weird.^[2]

Why? Because it’s more nutritious than anything I’m going to make at lunchtime, given my schedule.

Remember, what you order is more important than where you order from.

Let’s dive into that last point a little more.

What Are Some Healthy Fast Food Options?

Let’s outline an entire day’s worth of eating, provided by a drive-thru window (we cover this in our fast food article).

Most of these can also be found at your average airport terminal.

#1) BREAKFAST:

Location: Starbucks

• Sous Vide Egg Bites, Bacon & Gruyere: A great protein source. Go ahead and order some black coffee with it too.
  • Calories: 310
  • Protein: 19g
  • Net Carbs: 9g
  • Fat: 22g

Location: Dunkin’ Donuts

• Sausage Egg and Cheese Bagel (no bagel): Sausage and egg are a breakfast staple. Plus, cheese!
  • Calories: 370
  • Protein: 16g
  • Net Carbs: 3g
  • Fat: 33g

#2) LUNCH:

Location: McDonald’s

• Bacon Ranch Grilled Chicken Salad (Use the Balsamic Vinaigrette): It’s mostly greens, grilled chicken and a little bacon. No customization required. Your salad comes in under 400 calories.
  • Calories: 320
  • Protein: 42g
  • Net Carbs: 6g
  • Fat: 14g

Location: Subway

• Oven Roasted Chicken: Grab it with lettuce, spinach, tomatoes, onion, green peppers, cucumbers, and olives, with oil and vinegar as dressing. Also, feel free to add bacon and guacamole to increase your calories. Your nutrition info will look like this if ordered as above:
  • Calories: 490
  • Protein: 24g
  • Net Carbs: 11g
  • Fat: 35.5g

#3) DINNER:

Location: Boston Market

• Three-Piece Dark: Lot’s of protein, decent fat, and no carbs.
  • Calories: 300
  • Protein: 37g
  • Net Carbs: 1g
  • Fat: 16g
•  Green Beans: Keep it simple.
  • Calories: 90cals
  • Protein: 1g
  • Net Carbs: 4g
  • Fat: 5g
• Fresh Steamed Vegetables: Following our “simple” strategy.
  • Calories: 60
  • Protein: 2g
  • Net Carbs: 4g
  • Fat: 3.5g

Location: Chipotle

• Salad Bowl (with Carnitas): order it with Fajita Vegetables, Fresh Tomato Salsa, Sour Cream, Cheese, and YES for Guacamole.
  • Calories: 710
  • Protein: 34g
  • Net Carbs: 12
  • Fat: 51g

The above should help give you some ideas on what to order when you’re depending on fast food.

Want some more ideas? Check out our guide on healthy fast food.

How Do I Eat a Healthy Continental Breakfast?

So your room comes with a free complimentary breakfast.

Might as well take advantage of it!

Go ahead and load up on these:

1. Eggs. We mentioned earlier to prioritize protein with your meals. Just about every hotel continental breakfast will have some eggs. The quality might be so-so, however. If they have some hot sauce around, this can make just about any scramble tolerable.
2. Sausage. Continuing with our protein theme, if there is sausage at the buffet, grab some. Granted, it’ll often have some sugar in the form of maple syrup included. But we’re going with the best we can here.
3. Bacon. We love bacon around these parts so much, we wrote an entire post on it. The fat in bacon will help keep you full until you’re next meal. Plus, if the eggs are crappy (the eggs will probably be crappy), you can mix in some bacon to bring up the tasty factor.
4. Fruit. It can’t all be about meat. Go ahead and grab some fruit for your plate. Apples are relatively high in fiber, which is why they’re my go-to. Bananas also have decent fiber, as well as vitamin C, vitamin B6, and potassium. Are there berries available? Grab some for their antioxidant potential (we talk all about berries and antioxidants in this article).
5. Toast. I know, I know, we might be attracting the Carb Police on us for this one. But you can do a lot worse at a breakfast buffet than a little whole-wheat toast. If you put some eggs and bacon on it, you have yourself a pretty decent breakfast sandwich with some fiber to help keep you full.

Alright, prioritize the above on your plate. Plus, minimize:

1. Juice. If I could give you one single piece of diet advice, it would be this: try not to drink your calories. There’s a lot of arguments on diets, but this advice is widely accepted. An orange has plenty of vitamins in it, plus a lot of fiber to help balance out the sugar. OJ? Zero fiber, and it’s mostly just high-calorie sugar water at this point! Skip the juice and eat the whole fruit.
2. Pancakes/Waffles. Don’t eat these, unless you are good at portion control! The high-calorie batter itself will have sugar in it, plus it’s designed to have more sugar (maple syrup) poured on top. Stick to toast.
3. Cereal. This breakfast food is often packed full of carbs, calories, and sugar. For example, the third ingredient for Cheerios is “sugar.” And that’s Cheerios. Don’t even get me started on Fruit Loops or Frosted Flakes. Again, stick to toast.

The above advice should get you started on loading up properly at a breakfast buffet.

How To Make Staying Fit A Priority on the Road

If you are trying to get healthy but need to travel frequently, I want you to make exercise your constant.

I don’t know if you were a Lost fan, but my favorite episode, “The Constant,” involved a character named Desmond who had to find the one “constant” in his life in order to stay sane.

Something Desmond could focus on as his mind traveled through time.

You had to be there.

I’ve traveled quite a bit over the years: sightseeing countries, sleeping on buses, exploring temples, and visiting a new town seemingly every other day.

During all this chaos: exercise became my constant.

I knew that without a doubt, no matter where I was or what I was doing, every other day I would find a way to work out – no excuses. I might have had to add in an extra day between workouts maybe a handful of times.

What I’m trying to say is this: if you are serious about prioritizing your health, even while traveling, then start treating exercise like YOUR constant.

Make it a reliable, consistent thing in your schedule, no matter where you are in the world.

No matter what.

Sound difficult? Start by asking yourself the following:

“If I HAD to still get my workouts in, even if I am traveling or on vacation, how would I do it?”

Most answers will be something like this:

1. “If I had to work out, it would mean that I need to wake up SUPER early tomorrow morning to hit the gym before the conference starts.”
2. “If I had to get my run in, it would mean I could only go for a 20 minute run instead of my normal 60-minute run.”
3. “If I had to get my workout in, that would mean I need to actually PAY for a day pass at a real gym, because I know hotel gyms are crappy.”

This is the most important question you can ask yourself before your trip: “How do I make this work for me?” 

Then, structure your environment and schedule to make it happen:

1. Add it to your calendar.
2. Set up a text reminder.
3. Plan your schedule around it.
4. Have your coach or friend remind you.
5. Research the nearest gym or park.

Again, ask yourself – what if you HAD to work out, no matter what. How would you get it done? What would you need to change?

And then do whatever you can to make it your constant.

How to Overcome Jet Lag (and other tips)

We need to address a few final points: sleep, jet lag, and hydration.

All of these are going to impact your ability to follow the advice above. 

#1) SLEEP

When I’m sleep-deprived, I often don’t have the energy to exercise…when the reality is that exercise is often the thing that will give me energy (foreshadowing).

Also, if you’re lacking shuteye, you’ll get hungrier.^[3] When you’re sleep-deprived, your brain sends signals for more energy, which means more calories. This is troublesome if you’re trying to hold out until you can order a nutritious chicken salad.

Prioritize sleep.

Two good tools to help with this are earplugs and an eye mask. Some hotels have a way of being bright and noisy.

#2) HOW TO DEAL WITH JET LAG

Sleeping might be tough if you’re dealing with “jet lag.”

Jet lag is the phenomenon of traveling from one time zone to another, but still being stuck in the former time.

For example, you fly from New York to London.

It was night when you left New York. It is now morning in London. You may or may not have slept on the plane.

What time is it?

Your body can have some serious trouble getting back on track, because our circadian rhythms (our biological clock) are thrown off by the geographic change.

My solution: work out (click here for that section).

Studies have shown that a good sweat can help change your circadian rhythm, which might help you adjust to the local time.^[4]

If you’re able to, work out as soon as you get settled to help combat jet lag. I’ve personally found this to be super helpful in adjusting to the local time. 

#3) STAY PROPERLY HYDRATED

Air travel dehydrates you.^[5] The cabin’s air is environmentally controlled, with lower moisture than you find here on the ground.

• Humidity on the good old fashioned Earth: 30-60%
• Moisture in an average airplane: 10-20%

Yeah…that 10-20% is less than the Sahara desert.

That’s pretty dry…

On top of that, the pressurization of the cabin itself causes you to expel H2O.

Something something, physics. Something something, less water.

The low humidity and pressurized environment create a perfect scenario for you to lose lots of water. 

And if you’re dehydrated, it can make you tired, which can go back to that whole hunger and calories thing.

Drink water.

Above All Else, Preserve Momentum While Traveling!

Whatever you’re currently working on improving in your life, you can continue working on that while traveling.

You only fall off the wagon if you resign yourself to the fact that it’s impossible to stay fit while traveling!

Why not have the opposite mindset, and ask “How do I make this work for me?”

Millions of people manage to stay healthy despite a hectic travel schedule, and I want the same for you.

Here are some final tips to help you while traveling: 

1. Travel day? Pack some healthy snacks with you in your bag – apples and almonds are my go-to.
2. Going out to dinner with co-workers? Find the restaurant online, scour the menu, and “pre-order your dinner” in your mind so you know what to order when you get there. Order the “meat + veggie + potato” option on the menu, and ask for double veggies instead. Aim for something like steak tips, or grilled chicken, salmon, etc.
3. Traveling with your family? Let them know that you’re making a concerted effort to eat better and that you’d like their support.
4. Going out with friends? Let’s say you’re going out with buddies, and you have no choice but to eat fried food and drink tons of beer (I hate when that happens). Compensate by being extra diligent on the days before and after – no drive-thru meals, no late-night vending machine stops, no bad snacks while at the convention.

Pick your battles. Plan ahead. Make eating a priority.

If you want any help as you head out on the road, I got you boo.

Here’s how Nerd Fitness can help you get in shape while you travel:

#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

Lots of our clients travel full-time, and their coach is one of the few constants they have every day.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want a roadmap for getting in shape on the road, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero…no matter where on Earth you are!

Interested?

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Alright, that’s about it for this guide. Now, your turn:

Do you travel for work?

Do you upcoming vacation this summer?

What struggles do you have while on the road? What kind of questions do you have about staying in shape and traveling?

Leave a question in the comments and I’ll help in any way that I can.

-Steve

###

All photo citations can be read right here: Backpacker, Decathlon, Good Party, Newtonmas, Apples, Model Train Display, Califonia Dreamin, Angry Hulk, Dirt Bike.

The post 5 Travel Workouts: Get In Shape While Traveling first appeared on Nerd Fitness.

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So it’s time to exercise, but you’re confined to a small space?

No problem!

In our Online Coaching Program, where I’m a senior coach, we help folks work out in whatever nook and cranny they may have available. Today, we’ll share these tips with you too.

A Nerd Fitness Coach can build you a workout for ANY room. Learn more here.

And no, we won’t make you shrink like Ant-Man to do your workout.

Here’s what we’ll cover today:

• How much space do you need to work out?
• What’s the minimum equipment needed to train?
• Small Space Workout Level 1: Get Moving
• Small Space Workout Level 2: Bring the Intensity
• Small Space Workout Level 3: May the Force Be With You
• Lessons from Tony Stark for “No Space” Workouts

Let’s jump right in!

How Much Space Do You Need to Work Out?

“Baby, air and light and time and space
have nothing to do with it
and don’t create anything
except maybe a longer life to find
new excuses
for.”

– Charles Bukowski

 

“Space, the final frontier” 

– James Tiberius Kirk

 

When it comes to working out in a small space, the first obstacle you have to overcome is your mindset:

You may find yourself thinking, “I can’t work out in this space.”

We want to flip this to “I get to be more creative in this space.”

This may seem like a minor change of perspective, but oftentimes the most important part of overcoming a challenge is adjusting our mindset. I see this over and over again with our coaching clients. 

Step 1 for our Small Space Workout is becoming okay with whatever room we may have to exercise. 

Step 2 is determining WHERE our actual Small Space Workout will take place.

That might lead you to a question:

How much space do you need to exercise and work out?

Answer: not much.

I grew up working out in a room not much bigger than a closet:

Which now acts as a storeroom. 

If you have enough room to do a plank, you’re good:

However, even if you can’t spread out for a plank, that’s okay. We can always use the small space itself for “equipment,” like with wall push-ups:

Speaking of, I can already anticipate your next question: 

What’s the minimum equipment needed for a work out?

As we cover in the Ultimate Guide to Working Out from Home, we can think of three tiers of no-equipment workouts:

• The floor
• The floor and a wall
• The floor, a wall, and a towel

The trick here is using our own body’s weight as equipment, which is known as “bodyweight training.” 

However, today we’ll also cover a few items you may want to buy, in case you want to build a small home gym.

But first, let’s talk about getting by with the bare minimum.

Small Space Workout Level 1: Get Moving

For the first level of our Small Space Workout, we want to keep it simple.

We’re going to focus on three different areas:

• The lower body
• The “push” muscles
• The “pull” muscles

That’s it.

To train our lower body in a small space, we’ll focus on squats and lunges.

If you’re just starting out, you can do assisted squats against a wall or chair:

We’ll follow the same idea for our lunges:

Once these become no thang, we’ll level up to regular squats:

Or regular lunges:

For our “push” muscles, you guessed it, it’s all about push-up variations.

We can start will simple push-ups against a wall:

To knee push-ups:

To regular push-ups:

If you want to make these even more challenging, you can use the wall to brace your feet to do elevated push-ups.

A sturdy stool or chair could also be handy here: 

For our “pull” muscles, this becomes a little tricker in a small space with no equipment.

But we can get by with two things:

• A towel
• A doorway

We’ll use both of these to perform bodyweight rows.

To use a towel for rows:

• Fold your towel twice over, hotdog style.
• Step on the towel with your front foot.
• Grab each end of the towel and pull yourself downwards.
• After your back gets parallel-ish to ground, lift yourself back up – that’s one rep.

It’ll look something like this:

The other option for our pull muscles, is to do rows from a doorway.

To perform a doorway row:

• Stand in front of your doorway and grab both sides.
• Place your feet a little closer to the doorway, so you’re leaning back.
• Sit back so you put weight on your arms.
• Pull yourself forward.

You’ll end up looking like so:

If you want to next level it, you can use your towel AND doorway for your rows too:

The towel might help you lean back even further, creating a more challenging exercise.

I walk you through how to use a towel for various pull exercises right here: 

If either of these starts to feel easy, try doing them with only one hand, like so:

Here’s what to do for your Level 1 Small Space Workout:

• Pick a lower body, a push, and pull exercise.
• Run through a circuit, doing about 10 reps of each. 
• Repeat until you get tired.

That’s it. Don’t overthink your workout. Just get moving.

When this starts to feel easy, move on to Level 2. 

Small Space Workout Level 2: Bring the Intensity

Once you get comfortable doing our lower-body, push, and pull exercises, there are a few things we can do to up the intensity.

For example, did you know you can do deadlifts with nothing but a towel?

The trick is to get your setup right, by pushing your hips back and chest out. Then you perform the same upward motion as you would in a normal deadlift.

I walk you through how to do a towel deadlift right here: 

I apologize if you rip your towel in half doing this because you’re so strong (but like, worth it).

The other cool thing you can do with towels? Chin-ups!

If you have a sturdy door and a couple of towels, you can use them as a chin-up alternative. 

Naturally, I have a video on doing towel chin-ups right here:

But you don’t need towels to do a Level 2 Small Space Workout.

Here are two ways to level up your “no-space” training:

#1) Think One-Sided

We’re going to do some unilateral training by working one limb at a time.

Squats no problem? How about a one-legged squat?

We can do the same thing with our push muscles, by doing one-arm push-ups:

#2) Change the Tempo

We have a couple of options here.

A) Slow down

By slowing down your cadence, you’re going to increase the time under tension of your muscles. That equals a tougher workout, which equals a win.

Have you ever taken a full 60 seconds to do a push-up? It’s gnarly:

B) Hold the movement.

The other option would be to hold your position at the top or bottom of an exercise.

For example, holding a chin-up at the top position:

Or holding a squat at the bottom position:

If you add a 10-second pause during each rep, you’re going to wear yourself out MUCH quicker, small space or no small space.

Small Space Workout Level 3: May the Force Be With You

Do you have access to a hallway that you can commandeer for a bit?

Then you can do our Star Wars Workout!

It’s designed to be done in a small space, like a hallway, or an escape pod.

At this level, if you were going to buy some equipment for a small home gym, my number one recommendation would be to purchase some resistance or exercise bands:

They don’t take up much space and can offer you a lot of versatility for Small Space Workouts. 

For example, you can do deadlifts using a resistance band:

Or presses:

Or rows: 

Boom!

There are your lower-body, push, and pull exercises we talked about earlier. Plus, we’re barely scratching the surface of all the exercises you can do with a sturdy exercise band. 

If you want some more ideas on how to train with bands, or which ones you should buy, check out our Ultimate Guide to Training With Resistance Bands. 

Lessons from Tony Stark for “No Space” Workouts

We’d all love a tremendous amount of space to work out. 

However, we work with whatever we have, whenever we can, wherever we are.

So remember, if Tony Stark can build a robot in a cave with a pile of scraps, then we can scrape together a workout with next to nothing as well.

Or build our own suits out of cardboard.

Which I’ve done.

Just remember, you got this.

If you want any help in working out in a small space, we got your back.

Here’s how to continue your training with Nerd Fitness:

Next Step #1) Our Online Coaching Program: if you want someone to design you a workout (like me!) for any small space, we got you!

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

Our coaching program changes lives. Learn how!

Next Step Number #2) If you want a daily prompt for doing workouts in any space, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

Next Step Number #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. You’ll meet individuals who train at the gym, in their cramped basement, or in outer space (that last one may or may not be true, but we do HAVE Rebels working out on boats in the middle of the ocean and even Antarctica!).

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Alright, I want to hear from you:

Do you train in a small space?

What’s your “no space” workout look like?

Any tips or tricks for training in a phonebooth we should know of?

Let me know in the comments!

-Jim

PS: If you want any more help training at home with little to no equipment, check out:

• The Bodyweight Workout for Beginners (Train Anywhere)
• The 7 Best At-Home Workouts (No Equipment Required)
• How to Build a Home Gym

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The post How to Work Out in Small Spaces (The “No Space” Workout) first appeared on Nerd Fitness.

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Let’s learn how to jump rope!

Today we’ll help you get started, even if you’ve never touched a jump rope before (in fact, we’ll show you how to get going without one).

We specialize in helping beginners learn how to train, so you’re in the right place if you’re a little nervous about tangling yourself up.

Check Out Coaching

Here’s what we’ll cover:

• How do I jump rope? (Video for Newbies)
• The Nerd Fitness Jump Rope Workout (with Video Tutorial)
• The 13 best jump rope exercises
• How do I choose a jump rope? (Length and Type)
• Jumping “rope” without a rope (Jump Rope Alternatives)
• Where should I jump rope?
• Will a jump rope help me lose weight?
• How do I build a jump rope workout (next steps)

Cue the Rocky theme song… 

…and let’s do this!

How Do I Jump Rope? (Video for Noobs)

Coach Matt, from our Online Coaching program, guides you through learning how to jump rope in the video above.

Matt breaks down jumping rope into three parts: 

1. The Jump
2. The Arm Swing
3. Timing

First up…

#1) The Jump

First, let’s just practice jumping.

Stand tall, feet about hip-width apart. 

Then, practice jumping up and down in one spot.

Most of your power will come from your ankle and toes. It’s really more of a “hop” than jump. 

If you have trouble with this, Coach Matt recommends drawing some type of “X” or mark on the ground so you stay in one place. 

Another tip from Coach Matt: keep a little tension throughout your body. If you’re too loose, you might flail around a bit and get off your mark. 

#2) The Arm Swing

Your arms will remain mostly stable when powering the rope. We want to keep the movement narrow, mostly coming from your wrists.

The name of the game with jumping rope is “in control.” Swinging from the wrists will help you maintain control of the rope. 

Resist trying to rotate with a lot of elbow movement (try to keep them stable instead). 

For the position of your arms, you want your hands out roughly at the height of your hips. Your arms will go downward at about a 45-degree angle. 

To start, you might even just try getting the rhythm down with one hand:

Don’t even worry about jumping at first. 

Once you’re comfortable swinging from both hands, it’s time to think about putting it all together.

#3) Timing

When you first get going, go slow with the arms, and do two hops per one rope revolution. 

It looks like this:

When starting with this position, you might find your elbows flailing out a bit since they’re moving slow. So you’ll have less wrist control.

That’s okay. 

Once you get comfortable with the rhythm, try one hope per rope revolution to tighten it all up. You may find it easier to keep your arms and elbows stable moving faster. 

Here’s a great point from Coach Matt: as a beginner, the rope itself will be your coach.

If you hit your shins or toes with the rope, something went wrong. Maybe you hopped too high or your elbows went a little off.

No problem. Just accept that the rope is providing you with immediate feedback, and try again.

Getting the rhythm and timing down with a jump rope can be tricky, so hang in there and be patient.

Once you get the feel of it, it’s time to do some workouts. 

The Nerd Fitness Jump Rope Workout (With Video Tutorial)

Coach Matt walks you through 5 different levels of difficulty for your jump rope workout. 

If you’re familiar with High-Intensity Interval Training, you’ll notice it’s the strategy for our beginner jump rope workouts.

Let’s go over each level now.

Jump Rope Workout Level 1:

• Single Unders: 30 Seconds
• Rest: 30 Seconds
• Single Unders: 30 Seconds
• Rest: 30 Seconds
• Single Unders: 30 Seconds
• Rest: 30 Seconds
• Single Unders: 30 Seconds
• Rest: 30 Seconds
• Single Unders: 30 Seconds
• Rest: 30 Seconds

Total time: 5 minutes

If this is too much, feel free to increase your rest period. Meaning you can rest for 45 seconds, no problem. 

For the next level, we’ll do the same moves, but we’ll increase your single under duration

Jump Rope Workout Level 2:

• Single Unders: 45 Seconds
• Rest: 15 Seconds
• Single Unders: 45 Seconds
• Rest: 15 Seconds
• Single Unders: 45 Seconds
• Rest: 15 Seconds
• Single Unders: 45 Seconds
• Rest: 15 Seconds
• Single Unders: 45 Seconds
• Rest: 15 Seconds

Total time: 5 minutes

On Level 3, it’s time to mix in double unders.

During our jump interval, you can do every other, so one single under followed by one single double under (1 jump, 2 rotations of the rope). 

If this is too tricky, do a double under for every four normal jumps.

Just try to keep it consistent, as this will help your rhythm. 

The mission with Level 3 is to get comfortable performing double unders.

Jump Rope Workout Level 3:

• Single/Double Under Mix: 30 Seconds
• Rest: 30 Seconds
• Single/Double Under Mix: 30 Seconds
• Rest: 30 Seconds
• Single/Double Under Mix: 30 Seconds
• Rest: 30 Seconds
• Single/Double Under Mix: 30 Seconds
• Rest: 30 Seconds
• Single/Double Under Mix: 30 Seconds
• Rest: 30 Seconds

Total time: 5 minutes

Now that you’re at Level 4, it’s all double unders, all the time. 

We’re going to focus on building power, so we’ll do intervals for 15 seconds, then rest for 45.

Jump Rope Workout Level 4:

• Double Unders: 15 Seconds
• Rest: 45 Seconds
• Double Unders: 15 Seconds
• Rest: 45 Seconds
• Double Unders: 15 Seconds
• Rest: 45 Seconds
• Double Unders: 15 Seconds
• Rest: 45 Seconds
• Double Unders: 15 Seconds
• Rest: 45 Seconds

Total time: 5 minutes

With our last workout today, we’re bumping up the duration of double unders to 30 seconds, then resting for the same time. 

This might be challenging. 

Jump Rope Workout Level 5:

• Double Unders: 30 Seconds
• Rest: 30 Seconds
• Double Unders: 30 Seconds
• Rest: 30 Seconds
• Double Unders: 30 Seconds
• Rest: 30 Seconds
• Double Unders: 30 Seconds
• Rest: 30 Seconds
• Double Unders: 30 Seconds
• Rest: 30 Seconds

Total time: 5 minutes

If single and double jumps get boring, have no fear.

We’ll cover additional exercises you can do to level up your jump rope game now. 

Feel free to mix and match any of the moves below into your workout.

After a while, your rest period might be normal hops, while your interval period can be one of these sweet moves. 

The 13 Best Jump Rope Exercises

Now that you have the basics down on how to jump rope, let’s cover some moves so you can expand your workouts.

#1) The Single Under

This is the most basic jump rope exercise. One hop per rope revolution, both feet together.  

Get this down before you move on from here.

#2) Double Single Foot Jumps

Once you get the single under down, try hopping on one foot.

To really test your balance, jump twice from the same foot. 

An example beat would go left foot, left foot, right foot, right foot, with one rope revolution between. 

#3) Kick Out Jumps

Here, you’ll alternate taking one foot forward every jump. 

So while your left is down, your right foot will be kicking out.

You’ll hop and switch feet between rope revolutions. This is trickier than it looks. 

#4) Jump Rope Jacks

Your feet will act as they would in a normal jumping jack, jumping wide apart every other hop.

Your arms will stay as they would during a normal single under, so it’s more of a “half jack.”

#5) Twist Jumps

This jump rope exercise is all about rotating your torso.

Your feet will jump together, but will be rotating about 180 degrees from left to right, twisting from your hip.

Your shoulders will stay firm, which will keep the rope in place. 

#6) Skiers

The feet will land together for your skiers, but one leg will be in front and the other will be behind. 

You’ll alternate leg positions between jumps, in a scissor-like motion. 

#7) High Knees

Alternate jumping from one leg to the other with your hops. The trick here is to bring your knees up high as you do so.

#8) Butt Kicks

These are much like your high knees, but in reverse, as you’re trying to bring your foot back to the point where it meets your glute (butt).

A good counter exercise for your high knees.

#9) Squat Jumps

If you want to really challenge your lower body, hold a squat position while doing your hops.

Your entire lower body will be engaged for this exercise.

#10) Squat Jacks

Just like the name would suggest, here we are combining our squat jumps with jumping jacks.

To do it, perform jump rope jacks, but land in a squat position when your legs are kicked out wide. 

This will get challenging quickly.

#11) Criss Cross Jacks

These are like jumping jacks, but instead of bringing your feet together, you cross one foot in front of the other. 

Your feet will go wide, then left in front of right, then wide, then right in front of left, then wide.

After some practice, you’ll get the coordination down. 

#12) Jump Rope Figure 8

We’re gonna have fun with this one.

This exercise has you doing four normal hops, followed by four twist jumps.

Here’s the fun part: when you rotate, bring your arms together and have the rope do a revolution on the side you’re twisting away from. Alternate to the other side, combining your twist, hop, and whip.

Don’t feel bad if this takes some practice. This is starting to get into the “jump rope tricks” territory. 

#13) The Double Under

This is one of the more advanced jump rope moves, as you need to swing the rope under you twice per hop.

Here’s a video on how to perform double unders:

If you get the double under down consistently, you’re no longer a jump rope noob.

Want a workout that will have you doing some of these jump rope moves? If so, check out our new app!

NF Journey will match a workout for you based on your experience level, and will also show you exactly how to use your jump rope.

No guesswork needed, just grab your rope and follow along with the app. 

You can sign-up for a free trial right here:

How Do I Choose a Jump Rope? (Type and Length)

There are a couple of things to consider when choosing a jump rope: type and length.

Let’s discuss both.

There are generally three types of jump ropes you’ll run into.

#1) Speed Ropes

This is the most common type of jump rope you’ll come across. It’s also what Coach Matt uses in his videos above. 

Speed ropes are lightweight, which will help when doing certain moves like the double under.

Coach Matt’s speed rope has a plastic covering, but occasionally you’ll find these with just the wire. This makes them even lighter. The danger here is that if you hit yourself…it’s with a bare wire…

Ouch.

WOD Nation has a decent coated speed jump rope that you can find.

#2) Beaded Ropes

This rope is probably what you used as a kid on the playground.

Beaded jump ropes don’t tangle as easily as speed ropes and weigh a bit more. 

They are also clunkier and will make double unders tougher, but the little bit of extra weight might make them easier for a beginner to handle.

Rogue Fitness has some pretty cool ones to check out. 

#3) Weighted Ropes

For more advanced jumpers, we have weighted ropes.

These can range from a one-pound rope to a six-pound rope.

Why the additional weight?

With extra weight added, your upper body gets a more intense workout.

If you’re a beginner, it’s probably best to skip these for now (hehe), but something to consider as you level up your jump rope skills.

For those interested, this is a decent weighted jump rope to buy.

The next question we want to answer: how long should my jump rope be?

The good news here: most jump ropes you purchase will be adjustable. 

When properly adjusted, step on your jump rope with one foot, and both handles should reach right around your armpit:

If it’s a little higher or lower than that, you may be okay, but you’ll likely need good jump rope technique to skip correctly.

How to Jump Rope (Without a Rope)

In the video above, Coach Jim walks you through 3 alternatives to jumping rope.

Just in case you want to get your heart rate up and you don’t have a rope around, or if you’re just getting started and haven’t quite got your rhythm dialed in.

Here are three alternatives for jumping rope:

Jump Rope Alternative #1: Marching in Place

This is as easy as it sounds, simply march in place. The higher you bring your knees, the more challenging this will become.

Jump Rope Alternative #2: Mountain Climbers

To do a mountain climber:

• Place your hands and knees on the floor.
• Place your right foot near your right hand, but extend your left leg behind you.
• In one motion, switch your legs, keeping your arms in the same position.
• Continue to switch your legs, attempting to keep your arms and back in a staple position.

Jump Rope Alternative #3: Hop in Place

And last but not least, you can simply hop in place for a jump rope alternative.

Where Should I Jump Rope?

The cool thing about a jump rope is that you can pretty much use it anywhere, as long as you have room to maneuver.

That doesn’t really mean you SHOULD jump wherever, as not all surfaces are created equal for jumping.

In the videos and gifs above, you’ll notice that both Nerd Fitness Coaches use mats for their jump rope practice.

This is a good idea. 

Jumping on a mat will put less stress on your joints, lowering your chance of injury. 

If you do jump on a harder surface like concrete or asphalt, it’s okay, just focus on less intense moves like single unders. You might want to save the fancy moves and double unders for when you have a more forgiving surface under you.  

The other thing to consider is your footwear. 

Something with good shock absorption will help as your feet make contact with the ground. 

You don’t necessarily need a running shoe, since you’ll be coming up and down from your toes. But you probably don’t want to jump barefoot either, because that rope hitting unprotected toes won’t be fun.

Here’s our guide on healthy feet that includes some general shoe recommendations. 

Will Jumping Rope Help Me Lose Weight?

If you’re trying to lose weight, a jump rope and one of the workouts above could be a great part of the plan.

The other part of the plan should be your nutrition!

As we lay out in our Coaching Program, throughout Nerd Fitness Prime, and our massive guide on “Healthy Eating,” we believe that nutrition is 80-90% of the equation for weight loss.

No joke.

It’s by far the biggest factor for success.

So will you lose weight jumping rope?

Definitely maybe!

If you fix your diet AND begin to incorporate a jump rope workout a few times per week, you’ll find yourself building muscle, losing fat, and getting stronger!

That’s because a jump rope will you train your:

• Calves
• Rear Deltoids
• Abdominals
• Quads
• Hamstrings

As long as you do it correctly:

My point is jumping rope needs to be part of a larger picture for weight loss. 

So how do you fix your diet?

Great question.

Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.

Here are some basic tips though (as we cover in The 5 Rules of Weight Loss):

1. If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the resistance band workout above)
2. Processed foods and junk food make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
3. Vegetables are your friends. If you don’t like veggies, here’s how to make vegetables taste good.
4. Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
5. Eat more protein! Protein helps rebuild muscle and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.

Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:

A Nerd Fitness Coach can guide your weight loss journey! Learn more here.

How to Build a Jump Rope Workout (Next Steps)

The only question left to answer with this guide is “When should you do your jump rope workouts?”

You have a bunch of different options for that, with a few considerations.

Here are 3 ways to incorporate workouts into your training:

#1) Jumping rope for warm-ups

All Nerd Fitness Workouts have a note to warm up before you start.

It can be five minutes of simple exercises like arm circles:

Or jumping jacks.

Do you know what else it can be?

Five minutes of jump rope! 

A short round of jump rope is a perfect warm-up for any workout you pick.

Is your gym closed? No problem, check out our guide The 8 Best at Home Workouts.

#2) Jump rope for active recovery

Active recovery is any gentle movement designed to help your muscles heal after training. 

If you hop with low intensity, a jump rope workout can fit this bill perfectly.

In between your strength training workouts, you can mix in some jump rope, stretching, or even a little yoga for active recovery. 

If you don’t want to jump with low intensity, you have another path.

#3) Jump rope as a full-body workout

With enough intensity, a jump rope can provide a great full-body workout.

You can up the intensity by working up to double unders or other advanced jump rope exercises. 

Or you can look into a weighted rope once you get the swing of things.

The other thing to consider would be circuit training, where you mix in jumping rope with some bodyweight exercises. 

Maybe you alternate burpees with your jump rope intervals. 

Lots of HIIT workouts include jump rope sessions, so you have tons of ways to bring your jump rope into your training.

Once you get your technique nailed down, the world will become your jump rope playground:

If you need any help pulling this all together, Nerd Fitness is here for you.

We have three great options for continuing your journey with us. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the furniture and equipment you have (like a jump rope). That’s where an online coach is a game-changer! 

Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 

Our coaching program changes lives. Learn how!

#2) If you need a trigger to “get up and jump” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, we’ll send you on an adventure that teaches you how to jump rope!

Try your free trial right here:

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

Alright, I want to hear from you and your experience with jumping rope! 

Do you train with jump ropes?

Any exercises or tricks we’re missing?

Are you one of those people who hasn’t touched a jump rope since grade school?

Let me know in the comments!

-Steve

P.S. If you’re looking for more ways to do interval training, check out The 20-Min HIIT Workout for Home. 

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Photo Source: Speed Jump Rope, Beaded Jump Rope, Weighted Jump Rope, 166/366, Boxing a gentleman’s sport, Jump Rope, Laughing Buddha, David Pereiras Villagrá © 123RF.com, 167/366

The post How to Jump Rope: Ultimate Beginner’s Guide first appeared on Nerd Fitness.

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