Whether you’re traveling for pleasure or business, being on the road tends to throw off the workout routines of even the most motivated fitness junkies.
Don’t get me wrong. I’m not an exercise addict, and I have nothing against taking a few days off—you likely won’t see a drastic drop in your gains after missing just a few workout sessions.
But here’s the catch. What if you’re going on an extended holiday and/or want to keep training because you want to achieve a specific goal.
What I learned is, keeping a workout routine regular is as essential abroad as at home. That’s where today’s article can come in handy.
The 30-Minute Hotel Workout Routine You Need
When I’m traveling, I have a couple of options to keep my body and fitness in check. For starters, I’m a runner. (If you’re looking for more on how to keep running on vacation, check my post here). I also love cross-training and do plenty of resistance training.
But, when I’m away from my gym, strength training can become a hassle. Instead of skipping my strength workout altogether, I make up my hotel-room routine using nothing but my body weight and furniture.
I came up with this workout while in Kuala Lumpur for a short vacation. I stayed in one of these four start hotels rooms with some fantastic facilities (and it wasn’t that expensive).
The workout consists of eight exercises, and the total workout is 40 minutes routine (including the 5 minutes warm up and cool down).
This routine will raise your heart rate, burns mad calories, builds muscle, and most importantly—challenges you physically and mentally. Even if you are not on a trip, try this routine at home for equally impressive results.
Begin by jogging in place or doing jumping jacks for five minutes, and then perform this dynamic warm-up routine to get your body ready for the task ahead.
Next, set your watch to 20 minutes and then perform as many reps of the following exercises. Jump from one exercise to the next with little to no rest, but make sure to train at your own pace, keeping good form the entire time.
1. Rows with Luggage
Stand with your feet hip-width apart while holding a suitcase horizontally by the ends, knees bent.
Next, while keeping the back flat, lean forward, hinge at the hips, then pull the luggage to your chest, driving the elbows straight back next to your ribs and drawing the shoulder blades together. Hold for a moment, then lower it back down. Repeat for 12 to 15 times.
Assume a plank position, core engaged, tailbone tucked in, and fingers spread wide.
Next, while engaging the core and keeping the back flat, bend your arms and lower down until your chest almost touches the ground, then press back up.
Do ten reps.
3. Luggage Overhead Presses
Begin standing with your feet hip-width apart with the luggage at chest or shoulder height—as in a front squat.
While engaging the core and keeping the back flat, press the luggage upwards and above your head. Make sure your arms go to full extension. Keep your head slightly in front of the arms at this point of the extension.
4. Chair Dips
Sit on a chair then grip the edge with both hands, knuckles pointing forward.
Next, slide your bottom off the chair just far enough that your butt clears the edge of the chair, then hold yourself with arms straight.
Slowly lower your body until your elbows are bent 45 and 90 degrees, then raise yourself up. Just make sure your elbows are pointing directly beneath you, not out to the side.
Begin on the floor on your hands and knees.
Next, bend your elbows 90 degrees and lower your forearms to the floor with the elbows positioned under your shoulders and hand shoulders width apart.
Make sure your elbows are directly beneath your shoulders and that your body is forming a straight line from head to ankles. Hold the position for as long as you can. Shoot for one to two minutes hold.
Here you have it. The above hotel workout routine is all you need to help stay fit while traveling. I hope you like it.
In the meantime thank you for reading my post.
Feel free to leave your comments and suggestions in the section below.