This where hotel workouts come into play: you can use items found in your hotel room as props to help you work out and maintain your physique while out of town. The key to an effective hotel workout is finding creative ways to challenge the muscles, all while using your own body weight or props.
For the cardio portion of your hotel workout, options include stepping up and down on a chair or bench, running stairs located in the hotel, skipping (outside if you’re not on the bottom floor), or simply going for a run.
For strength training, you’re going to need to put a spin on traditional exercises to create your hotel workout.
Here are some useful ways to get an effective hotel workout.
PropsTo complete your hotel workout, you can use the following props:
- 2 2-liter bottles of water obtained at a nearby grocery or convenience store
- 2 chairs found in your room
Body weight squats with wall squatsStart your hotel workout by holding one of the water bottles directly out in front of you with your feet shoulder-width apart.
Begin to squat down, keeping your toes pointed forward and going as low as possible. Complete a total of 30-50 reps, depending on your fitness level.
Then, stand with your back against a wall and move down into the squat position so that your knees are at a 90-degree angle.
Hold this position for 20-30 seconds.
Push-up sequenceTo add more difficulty to regular push-ups, place your feet on top of the bed while keeping your hands on the floor. Your body should be on a flat decline.
From there, perform push-ups as usual.
Once you’re finished doing 15-20 reps, turn your body while lifting one hand off the floor so that you are sideways with one arm fully supporting your body. Maintain this position for 20 seconds.
After you’re finished, repeat the push-ups, only this time place your hands in a triangular position.
Repeat once more on the other side, holding the sideways position to complete this sequence.
Chair dipsTo work your triceps, place your hands on the edge of the chair with your feet stretched out and resting on the edge of a second chair you’ve placed about 4 feet away.
Perform your standard dip movement, pausing momentarily at the bottom of the position.
Do as many as you can before you are too fatigued to continue.
Balancing T raisesNext up on the list of exercises for hotel workouts are T raises. To make this more difficult, perform one entire set while balancing on one foot, then switch feet and perform them again.
Grab a bottle of water in each hand, lift them out to the side of your body, and then move your arms in a half circle until they are directly in front of you.
After you have performed this 20 times, switch feet and repeat reversing the direction.
Single-leg deadliftsThis hotel workout will work your hamstring muscles and test your balance and agility capabilities.
Stand in front of your bed, and place one foot back so it’s resting on the edge, while the other leg stays straight.
Next, with a chair placed about a foot in front of the standing leg, bend over and grasp the two bottom chair legs.
Once you have a firm grasp, lift your body upwards, keeping your back as flat as possible.
Come to a standing position, and lower the chair back down to complete the rep.
Ab contractionsFor the last exercise, lie flat with your back on the floor holding one of the water bottles above your head with both hands.
From there, contract the abdominals so you bring your legs in toward your body while you’re crunching up.
Once your chest is as close to your knees as possible, reverse the movement until you are flat again (but not fully rested) on the floor. Complete 15-20 reps.