Nothing adds belly baggage like business travel with those calorie-dense expensive-account feasts. But there’s something you can do even in your hotel room before dinnerthat might reduce cravings and minimize short-term scarfing—short-term sweating.
A brief bout of intense exercise may suppress the production of ghrelin, a hunger-stimulating hormone, according researchers at the University of Western Australia reporting in the International Journal of Obesity. In the study, four groups of men did either no exercise, a moderately strenuous 30-minute workout, a more intense 30-minute workout or a high-intensity 30-minute interval workout. During a meal following the exercise session, those men who worked out the most vigorously consumed the fewest calories.
Give an intense workout a shot on your next business trip. Two hours before showering for dinner crank out a tough 20- to 30-minute workout. You can even do it without equipment in your hotel room if you follow the bodyweight circuit below. Here’s how:
Perform the following four exercises as a circuit, doing each for 60 seconds and continuing to the next after resting 30 seconds. Rest up to two minutes after each circuit. Do 4 circuits for a grueling 30-minute workout.
Warm up with 3 minutes of jumping jacks, arm circles, body weight squats, and hip raises before starting the circuit.
Get into a pushup position. Without rounding your lower back, push your hips back toward your heels until your knees are bent 90 degrees and your head is behind your hands. Pause, and explosively pull your chest forward as your left hand leaves the floor and your left foot takes its place. Your right leg should be extended straight out behind you. Return to the pushup position. On your next repetition, switch sides — that is, bring your right foot forward to replace your right hand on the floor.
Stand tall with your feet hip-width apart and hands by your sides. Keeping your torso upright, step backward with one foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the floor. Holding this position,
pump your arms (as if sprinting) for 5 seconds. Push yourself back to the starting position and repeat. Do this for 30 seconds; then switch legs and repeat for the remaining 30 seconds.
Get into a pushup position but place your feet on the seat of a chair. Brace your core and keep your body straight from heels to your head. Slowly lower your body for three to four seconds until your chin is about an inch off the ground. Push yourself back to the starting position for two seconds. Repeat for 30 seconds and then finish with as many pushups as you can do as fast as you can perform them with good form
Stand with your arms extended forward; then squat. Pause and rise, standing on your left foot with your left knee slightly bent and right foot off the floor. Lower your body and bound to the right, jumping off your left leg and landing on your right foot. (Keep your left leg bent and close to your body.) Reverse the movement, by squatting on on your left foot. Return to the starting position.