Traveling can disrupt your exercise routine, but staying fit on the go is easier than you think. Whether you’re on a business trip or on vacation, a workout in a hotel room can help you stay active and maintain your progress. In this blog, we will describe the best hotel room workout that requires minimal space, no equipment, and still delivers a full sweat session. Get ready to sweat it out and reach your fitness goals even when you’re away from home.
Best workout in a hotel room
Warm up:
A good warm-up prepares your body for exercise and helps prevent injury. Spend 5-7 minutes warming up with these dynamic stretches and movements:
A. High knees: Walk in place, raising your knees as high as you can.
b. Arm Circles: Extend your arms out to the sides and perform small circles, gradually increasing in size.
vs. Hip Circles: Place your hands on your hips and rotate them in large circles, alternating directions.
d. Leg swing: Hold onto a wall or chair for balance and swing one leg forward and back, then switch sides.
e. Star Jumps: Perform jumping jacks for 30 seconds to increase your heart rate during your workout in your hotel room.
Cardio Circuit:
Get your heart pumping with this high-intensity cardio circuit. Perform three rounds, resting for 30 seconds between each exercise:
A. Jump squats (30 seconds): Perform a regular squat, then explosively jump as high as you can.
b. Mountaineers (30 seconds): Get into a plank position and alternate bringing your knees to your chest.
vs. Skaters (30 seconds): Jump to one side landing on your right foot, then jump to the other side landing on your left foot. d. Burpees (30 seconds): Lower yourself into a squat, place your hands on the floor, step your feet back into a plank, then jump your feet up to your hands and jump.
Upper body strength:
Target your upper body with these bodyweight exercises. Perform three sets of 12 to 15 repetitions for each exercise:
A. Push-ups: Lower your body to the floor by bending your elbows and keeping your body in a straight line, then back up.
b. Tricep dips: Sit on the edge of a sturdy bed or chair, place your hands on the edge and lower your body by bending your elbows, then push up.
vs. Incline push-ups: Place your hands on the edge of a bed or desk and perform push-ups with your body inclined with this workout in a hotel room.
Lower body strength:
Work your legs and glutes with these lower body exercises. Perform three sets of 12 to 15 repetitions for each exercise:
A. Lunges: Step one leg forward and lower your body until your front thigh is parallel to the floor, then come back up and switch legs.
b. Single-leg glute bridges: Lie on your back with one foot flat on the floor, the other leg straight. Lift your hips off the floor, squeezing your glutes at the top, then lower and repeat on the other side.
vs. Wall Sitting: Lean against a wall with your feet shoulder-width apart and slide down until your thighs are parallel to the floor. Hold for 30-60 seconds.
central circuit
Strengthen your core with this circuit. Perform three rounds, resting for 30 seconds between each exercise:
A. Plank (30 seconds): Get into a push-up position, leaning on your forearms and keeping your body in a straight line.
b. Bike crunches (30 seconds): Lie on your back with your hands behind your head and alternate bringing your opposite elbow to the opposite knee, while extending the other leg.
vs. Russian Twists (30 seconds): Sit on the floor with your knees bent and your feet off the floor. Bring your hands together and twist your torso from side to side, tapping the floor next to your hips. d. Leg Raises (30 seconds): Lie on your back with your hands under your buttocks. Raise your legs toward the ceiling and slowly lower them to just above the floor, then raise them back up.
Chill:
After completing the workout, spend 5-7 minutes cooling off with these static stretches to relax your muscles and prevent soreness: with this hotel room workout.
A. Standing forward bend: Stand with your feet hip-width apart and slowly bend forward, catching your toes. Hold for 20-30 seconds.
b. Quadruple stretch: Stand tall and hold onto a wall or chair for balance. Grab your right ankle and pull it towards your glutes, keeping your knees close together. Hold the position for 20 to 30 seconds, then switch legs.
vs. Butterfly stretch: Sit on the floor and bring the soles of your feet together. Gently press your knees toward the floor and hold for 20-30 seconds. d. Shoulder Stretch: Extend your right arm across your chest and use your left hand to gently bring it closer. Hold the position for 20 to 30 seconds, then switch arms. e. Cobra Stretch: Lie on the floor with your hands on your shoulders. Gently lift your upper body off the floor, arching your back and looking up. Hold for 20-30 seconds.
This hotel room workout will help you stay fit and active while you’re away from your usual gym routine. With a combination of cardio, upper body strength, lower body strength, and core exercises, you’ll get a full body workout that can be tailored to your fitness level. And the best part? You don’t need any equipment, so you can perform this workout from the comfort of your hotel room. So, the next time you’re on the road, remember that maintaining your fitness only takes a few exercises. Happy sweating!
