October 17, 2014 by Jack

The biggest enemy of the frequent-flying road warrior—the guy who tracks his airline miles more closely than his 401k and has a favorite bar in each major airport—can be that extra poundage he packs on when he's away from home base. When you’re busy closing deals, rushing to client dinners and chowing on room service every night, it’s easy to skip your daily workouts and let that number on the scale soar.

No more excuses, road warriors. Here are a few travel-friendly ways to keep svelte when you're living out of your suitcase.

Time is of the essence when you're on the road. The most obvious but nonetheless effective crunch-time exercise is a quick 30-minute run. Running is one of the most efficient ways to get your heart pumping and burn off those per diem calories. Just be sure to pack some gym clothes and running shoes along with your Power Trip Travel Set. Wake up early and find an easy route to get a few miles in before your 8AM meeting.

For exercises that tone and build strength, make use of your hotel’s facilities. Even if the machines are archaic, you can still get the job done with a simple set of dumbbells. Focus on just two body parts and perform supersets for each. For example, start with dumbbell bench presses followed by 20 to 30 pushups. Then do some dumbbell squats followed by one-legged step-ups on a bench. Continue with four to six more similar-muscle-group exercises.
If you don't have access to a gym, there are plenty of bodyweight moves that can get you sweating up a storm—high knees, jump squats, mountain climbers, burpees, clapping pushups and jumping lunges don't require equipment and can be just as effective as an hour at the gym.
Finally, jump ropes make for a killer cardio workout, and they take up practically zero room in your carryon.
It is possible to keep your waistline in check even as your frequent flyer miles expand. A short run, some basic dumbbell reps or simple bodyweight movements will help you stay fit even when you're far from home.