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Keep Up with your Workouts Wherever you Go

The whole point of traveling is to get a break from your routine, but there are some things you really shouldn’t neglect. It’s important to stay active, even if you can’t make it to a gym.

Here’s a quick and effective hotel room workout that requires no equipment and can be done in about 20 minutes:

WARM-UP (3-5 minutes)

  • Jumping jacks: 1 minute
  • Arm circles: 30 seconds forward, 30 seconds backward
  • High knees: 1 minute
  • Leg swings: 30 seconds each leg

WORKOUT (15 minutes)

  • Circuit 1: Lower Body (5 minutes)
  • Squats: 1 minute
  • Lunges: 1 minute (30 seconds each leg)
  • Glute bridges: 1 minute
  • Calf raises: 1 minute
  • Wall sit: 1 minute
  • Repeat each exercise for 1 minute with little to no rest in between.
  • Circuit 2: Upper Body (5 minutes)
  • Pushups: 1 minute
  • Tricep dips (using a chair or edge of the bed): 1 minute
  • Plank shoulder taps: 1 minute
  • Inchworms: 1 minute
  • Pike pushups: 1 minute
  • Repeat each exercise for 1 minute with little to no rest in between.
  • Circuit 3: Core (5 minutes)
  • Plank: 1 minute
  • Bicycle crunches: 1 minute
  • Leg raises: 1 minute
  • Russian twists: 1 minute
  • Flutter kicks: 1 minute
  • Repeat each exercise for 1 minute with little to no rest in between.

COOL DOWN (2-3 minutes)

  • Stretching: Focus on stretching all major muscle groups, holding each stretch for 20-30 seconds.
  • Example stretches:
  • Hamstring stretch: Sit on the floor with legs straight, reach forward toward your toes.
  • Quad stretch: Stand on one leg, pull the other foot toward your butt.
  • Shoulder stretch: Pull one arm across your chest, then switch.
  • Tricep stretch: Pull one elbow behind your head, then switch.

TIPS FOR SUCCESS

  • Maintain proper form: Focus on quality over quantity to avoid injury.
  • Stay hydrated: Drink water before and after your workout.
  • Listen to your body: Modify exercises if needed.

This workout is designed to get your heart rate up and target all major muscle groups, providing a comprehensive workout in a short amount of time.

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