5 Workouts You Can Do in Your Hotel Room

Many hotels now have a gym or some sort of leisure facility center attached to them, but sometimes you simply don’t have the time to go or you might not want to work out in private. We have the solution for you. You can work out in your hotel room with little to no equipment. Packing some resistance bands or a jump rope in your luggage is lightweight and simple, but if you don’t have room, you can always work out equipment-free

Remember to slowly warm up before you start exercising, take care while working out, cool down before you finish, stay hydrated and stop if you don't feel well.

Online workouts

If you’re struggling to think of suitable workouts, there are plenty of apps and videos online that you can use with no equipment needed. Get one downloaded or stream from your laptop, phone, or tablet to get a hotel room workout that is hassle-free. 

Cardio

You don't need treadmills or stair climbers for a cardio workout. Try jumping rope, jumping rope with knee lifts, jogging in place, jumping jacks, toe-touch jacks, and squat jumps. You can work up a sweat and increase your heart rate with just four 60-second sets of jumping jacks or butt kicks. Move your arms while jogging in place to burn even more calories and bring your knees up higher to increase your heart rate. 

Strength

You can use your body weight to build your core strength with lunges, squats, push-ups, planks, planks with leg raises, and crunches. Use a hotel chair for triceps dips, but remember to be careful – you don’t want to face any damage fees! With your back to the chair and your feet in front of you, place your hands on the seat edge, shoulder-width apart. Lower yourself until your arms make a 90-degree angle, and then raise yourself back up. Do this 6-8 times for 2 reps to really feel the burn.

If you have a resistance band, then stand on it with both feet to do bicep curls, and use it for plank jacks to strengthen your glutes and abs.

Yoga and Flexibility

If you've been sitting in a cramped space like an airplane for a long period of time, then the best antidote can be stretching your muscles with yoga poses. If you don't have a yoga mat to put on the floor, then use a large bath towel instead. Start with yoga basics like mountain pose, seated and standing toe touches, seated twist, cobra and downward dog. Yoga and Pilates are perfect for a wind down after a busy day of meetings or sightseeing. There are plenty of simple stretches that will help you get a workout in and feel relaxed afterwards. 

Fat Burning

It's easy to gain weight when traveling with all the takeaways and dining out, but these exercises work well for burning the fat that travel indulgences can add. Remove your shoes and use the bed for step-ups. Step up onto the bed with one foot, raise the other foot above the bed, and then step back down with it. Try doing a set of 10 with repetitions for each leg.

Working out with resistance bands can also burn fat, as can planks, bear crawls, squats, and alternating forward lunges. Bear crawling (crawling on all fours with your knees raised above the ground) for 10 minutes burns about 100 calories. This exercise also increases your heart rate and strengthens your core.

Low Impact

When you want to keep your workout quiet and low impact, try exercises like wall push-ups, shadow jabs, heel-tap jacks and squats with torso twists. When doing standing wall push-ups, place your hands on the wall at chest height, and lean toward the wall at a 30-degree angle. Keep your feet apart and flat, your body straight, and your head up. Then push yourself away from the wall to a nearly upright position and repeat 10 to 15 times. For a more challenging workout, opt for several sets of 10 to 20 floor push-ups, alternating between standard and triceps push-ups.

What are your go-to hotel room exercises when you're traveling? Share them with us on Facebook and enjoy finding out some of your fellow travelers tips and tricks.