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 a vacation, a hotel room workout can help you stay active and maintain your progress. In this blog, we’ll outline the best hotel room workout that requires minimal space, no equipment, and still delivers a full-body sweat session. Get ready to break a sweat and keep up with your fitness goals even while away from home.
A proper 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: March in place, lifting your knees as high as you can.
b. Arm circles: Extend your arms out to the sides and perform small circles, gradually increasing their size.
c. Hip circles: Place your hands on your hips and rotate them in large circles, alternating directions.
d. Leg swings: Hold onto a wall or chair for balance and swing one leg forward and backward, then switch sides.
e. Jumping jacks: Perform jumping jacks for 30 seconds to elevate your heart rate in your hotel room workout.
Get your heart pumping with this high-intensity cardio circuit. Complete 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. Mountain climbers (30 seconds): Get into a plank position and alternate driving your knees toward your chest.
c. Skaters (30 seconds): Leap to one side, landing on your right foot, then leap to the other side, landing on your left foot. d. Burpees (30 seconds): Lower into a squat, place your hands on the floor, kick your feet back into a plank, then jump your feet back to your hands and jump up.
Target your upper body with these bodyweight exercises. Complete three sets of 12-15 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 push back up.
b. Tricep dips: Sit on the edge of a bed or sturdy chair, place your hands on the edge, and lower your body by bending your elbows, then push back up.
c. Incline push-ups: Place your hands on the edge of a bed or desk and perform push-ups with your body at an incline with this hotel room workout.
Work your legs and glutes with these lower body exercises. Complete three sets of 12-15 repetitions for each exercise:
a. Lunges: Step forward with one leg and lower your body until your front thigh is parallel to the floor, then push back up and switch legs.
b. Single-leg glute bridges: Lie on your back with one foot flat on the floor, the other leg extended. Lift your hips off the floor, squeezing your glutes at the top, then lower and repeat on the other side.
c. Wall sit: 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.
Strengthen your core with this circuit. Complete three rounds, resting for 30 seconds between each exercise:
a. Plank (30 seconds): Get into a push-up position, resting on your forearms, and hold your body in a straight line.
b. Bicycle 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.
c. Russian twists (30 seconds): Sit on the floor with your knees bent and feet lifted off the ground. Hold your hands together and twist your torso from side to side, tapping the floor beside your hips. d. Leg raises (30 seconds): Lie on your back with your hands under your glutes. Raise your legs toward the ceiling and slowly lower them to just above the floor, then lift them back up.
After completing the workout, spend 5-7 minutes cooling down with these static stretches to relax your muscles and prevent soreness: with this hotel room workout.
a. Standing forward fold: Stand with your feet hip-width apart and slowly fold forward, reaching for your toes. Hold for 20-30 seconds.
b. Quad stretch: Stand and hold onto a wall or chair for balance. Grab your right ankle and pull it toward your glutes, keeping your knees close together. Hold for 20-30 seconds, then switch legs.
c. 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 pull it closer. Hold for 20-30 seconds, then switch arms. e. Cobra stretch: Lie face down on the floor with your hands by your shoulders. Gently push your upper body off the ground, 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 regular 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 in the comfort of your hotel room. So, the next time you’re on the road, remember that maintaining your fitness is just a few exercises away. Happy sweating!
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