The 20 min Hotel Room Workout
After sitting for hours in a plane, train or automobile, the first thing you probably want to do is collapse onto your hotel bed. Whether it's for business or pleasure, when you're traveling, fitness often falls last on the itinerary. You're out of your normal environment and routine, so it's easy to make excuses.
But the best way to shake the stresses of travel is to work out! Plus, exercise helps you adjust to a new time zone. Make fitness just as important as your business meeting and set aside 20 minutes for a workout. That's all you need! Even if you don't have time to find a gym in or around the hotel, here are 10 moves you can do in your hotel room. No equipment, no excuses!
Cross-Body Mountain Climber
This full-body, calorie-burning cardio drill works almost every muscle in your body. And adding the twist specifically targets your obliques.
Start in a high plank with your hands on the floor underneath your shoulders & your feet behind you & spread apart just a little. Your body should be in a perfectly straight plank.While keeping your hands in place, drive one knee up to the opposite elbow & bring it back down to the ground.Then bring the other knee up to its opposite elbow and back down.
Repeat in quick succession so that one knee is always driving forward.
Reps: 8 rounds of 20 seconds on, 10 seconds off
You can perform these triceps killers on the edge of a chair, the bathtub or even the bed. And if you have two beds in your room, you can rest your feet on one while your hands are on the other for an extra challenge.
Place your hands at the edge of the bed, palms facing down & fingers toward your glutes. Scoot your glutes off the bed so that you can dip yourself down toward the floor. Slowly dip down, keeping your glutes & back very close to the bed. Push the bed away as you raise yourself back up to the starting position.
Reps: 3 sets of six to eight reps
This move is more like beginner version of the standard push-up, but it also allows you to perfect your form and strengthen your core.
Place your hands on the bed / chair with your feet on the floor behind you in a push-up position. Slowly lower yourself down to the bed while keeping your core tight & your glutes squeezed. Push back up to the starting position & repeat.
Reps: 3 sets of 10 to 15 reps (depending on your fitness level)
As the exact opposite of the incline push-up, this is the more advanced version of the push-up. Make sure you can do a regular push-up from a standard plank first before attempting these.
Start with your feet on the bed & your hands on the ground. Your core should be tight, & your body should be in a straight line.Slowly lower your chest down to the ground while keeping your elbows in close to your body.
Push back up to the starting position and repeat.
Reps: 5 sets of 10
Who knew that luggage would come in handy for your workout? Grab your suitcase or a duffle for this traveler's take on the bent-over row.
Kneel on a chair or bed with one leg on the bed & one leg off.Hold your suitcase in one hand like a weight. With a strong, flat back, row the luggage up to your chest & slowly lower it back down.
Reps: 3 sets of 15 reps on each side
Single-Leg Prisoner Squat
For this exercise, a bed or chair can serve as your "box."
Sit on the bed or chair with your arms behind your head. Raise one leg in front of you & plant one leg on the ground. Engage your core & strongly stand up on the leg that's planted. Slowly lower back down & repeat.
Reps: 3 sets of six on each leg
Start in a forearm plank. Your core should be tight and engaged. Rock forward & backward with both feet on the ground. Then, lift one leg off of the ground & rock forward & backward. Repeat and switch legs.
Reps: 2 sets of five with both feet down, with the left foot lifted and with the right foot lifted.
Stand with your feet underneath your hips. Place your hands on the ground in front of your feet. Step or jump your feet backward to a plank position.Lower your chest so that it touches the ground (or gets as close as you can). Press up into an upward dog position. Then pop your feet up to your hands & stand up.
Reps: 8 rounds of 20 seconds on, 10 seconds off
Optional: To make this more difficult, at the top of the burpee, jump up into the air and bring your knees to your elbows (tuck jump).
Plank to Push-Up
Start in a forearm plank. While keeping your hips as stable as possible, push one arm up at a time to the push-up position. Perform a push-up, then lower back down to the forearm plank position while keeping your hips steady & your abs engaged.
Reps: 3 sets of 10
A true booty burner! All you'll need to do is find a wall that you can squat against and take an (imaginary) seat.
With your back to the wall, lower down so that your legs create a 90-degree angle. Hold this position. For a more advanced move, try this on one leg!
Reps: 3 sets of 30 to 60 seconds
Stairs: Most hotels have them, you just don't always like to use them. Find the stairwell in your hotel and get to work. Walk them, run them, squat them, sprint them!
Reps: 5 sets of at least 30 steps
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To Your Health & Happiness!