Are you a frequent traveler or are you away from home on business often? If you answered yes, you have most probably realized that getting in your morning fitness routine is often impossible.
You can of course plan ahead and make sure the hotel where you are staying has some sort of gym or do a little bit of research and see if there are any local gyms that allow you to buy one-day passes, whilst you are staying away from home.
5 Easy Hotel Workouts Anyone Can Do
But wait, you do have one more option that can save you time, money, and the added stress, plus it requires no equipment and takes less than 30 minutes, sound too good to be true? Here is a short workout that can be done in the comfort of your hotel room with no special equipment and in less than 30 minutes.
When we talk about exercise push-ups are at the top of the workout list, they need no equipment and very little space which makes this simple exercise great for doing in your hotel room.
Push-ups can target the back, triceps, chest (pectoralis major), and some areas of your shoulders (deltoids). Depending on where you have your hands located on the floor push-ups can give you an excellent workout.
To get the most out of your push-up hotel workout and to target all of the above muscles perform pushups with your hands roughly shoulder width apart, then do some with your hands touching your rib-cage (directly next to your body), and then some with your hands together.
There are some other push-up variations that also include an incline and decline that help to target core areas of the body. Incline push-ups for example help to target the upper body muscles, including your abdominals. In your hotel room you can place your hands on the side of the bed, desk, or foot stool, if there is one in your room while keeping feet together on the floor.
Decline pushups are basically the opposite, so place your feet up on the desk, bed, or foot stool and keep your hands on the floor. Your body should be ridged and should form a straight line from your ankles all the way to your head.
Hotel room workouts wouldn’t be complete without some sort of core exercise. If you want to work out your abdominals and lower back planking is the real secret to a flatter stomach, of course you could do hundreds of crunches but you may never leave your hotel room.
Planks are simple exercises that target your body’s entire core, and are great for doing in your hotel room.
Basically a plank or planking is carried out by laying face down on the floor (like you are getting ready to do a push-up) and then propping yourself up by using only your forearms and your toes and keeping your whole body ridged throughout, your body should be flat like a piece of wood, hence the name plank.
Whilst holding this position you need to hold in your abs to help work your body’s core. Ideally to get the maximum benefit from planking you need to hold this position for at least 30 seconds, if 30 seconds is too much, aim for 10 seconds and build on that. Between each plank rest for around 15 seconds and then repeat for 4 sets.
Lunges are a great, easy exercise that can be done in the small space of a hotel room. These exercises tend to be overlooked by men even though lunges are a great compound exercise that helps to work out nearly every lower body muscle including the calves, quads, glutes, and hamstrings.
When we talk about lunges there are basically two types, either in-palace lunges or walking lunges. For most standard sized hotel room in-place lunges are going to be your best bet and require very little space.
To start off put your feet together, straighten your back, place your hands on your hips and then take a long step forward, and then slowly lower yourself so that your thigh is roughly parallel with the floor, pause for a few seconds and then simply repeat with the other leg.
4. Bodyweight Squats
For anyone trying to tome or strengthen their entire lower body the squats is for you. Squats will help tone your lower body including the calves, quads, glutes, and hamstrings.
Doing basic squats in your hotel room is pretty simple, stand facing a long mirror and set your feet roughly shoulder width apart with your toes pointing forward. To help with balance you can stretch your arms out in front of you, this will help to keep the proper form also.
Now with your weight on your heels, sit back (as if you are sitting in a chair) until your thighs are roughly parallel with the floor. If you feel you can go further, keep going, pause for around 10 to 12 seconds, and then stand back up.
3 sets of 15 is a good start for a beginner but if you want a challenge or are feeling guilty from the few cocktails you had at the hotel bar try 4 sets of 25 repetitions.
Dips are a great way to work out and target the upper arms and triceps, which are a problem area for a lot of women.
Unlike other tricep workouts, dips help to target each and every portion of the muscle so you get the most out of your limited hotel room space and time.
To correctly perform a dip in your hotel room, begin by turning your back towards your bed and then place your hands behind you on the bed at about the same width as your chest, your legs should now be starched out in front of you. If you really feel like a challenge try placing your feet on a suitcase.
Once you are all set slowly lower yourself until your elbows from a 90 degree angle, hold for a few seconds and then slowly push up to straighten your arms. 2 to 3 sets of 12 to 15 repetitions is a good place to start.