You’re traveling, on the go, and just don’t have time to head to the gym. Maybe there’s only an hour gap between your meeting and next conference call, and by the time you get to the gym by the lobby, you’ll have to rush and head back. Or maybe you forgot your gym shoes and can’t even make use of the treadmill or equipment anyways.
Whatever your issue (or excuse) there is a way to get a workout in, even when you’re away from home.
Here are five simple tips for hotel room workouts.
1. Start with body weight squats
One of the more simple moves, the body weight squat can get your legs and torso warmed up with minimal effort. Plus, you don’t need anything except your body weight. Although it might not feel like you’re doing anything when it’s just your body, after 15+ reps, you’ll start to feel this one.
*Tip: Be sure to keep your feet slightly wider than shoulder-width and sit your hips back rather than hinging at the weight. It’s important to keep your weight back into your heels rather than forward, too.
2. Use your suitcase for weights
Your empty suitcase (or full, if you’re really looking for a challenge) is an amazing tool for hotel room workouts. If you’re looking to hit your lower body, start by holding the suitcase in one hand (horizontally is best). Then bend your knee and extend the opposite leg backward. (If you’re an exercise guru this is called a one-leg deadlift.)
*Tip: Keep yourself balanced by staring straight ahead at an unmoving spot on the wall. Be sure to hinge at your waist but bend your knees (especially if your suitcase is on the heavy side.
3. Use the bed or chair for bridge support
A great and simple torso, ab, and hip flexor exercise is a glute bridge. For this, all you need is a bed, chair or another surface to support your feet as you lay on the floor and push your hips in an upward motion. The key is to flex and thrust to get the full range of motion.
*Tip press your needs into the chair/bed and pause at the top before slowly lowering down for maximum burn.
4. Plank anywhere you can
The plank is a no-brainer hotel room workout because all you really need is the floor. The most important things to keep in mind when you plank are that your arms and elbows should be directly under your shoulders and you should have your body in a straight line.
*Tip: Squeeze your abs so that you focus on them during the hold. You also have the option to rotate and open your shoulders while extending your arms for an even greater burn.
5. Use bed or wall surfaces for push-ups
Push-ups can be done in mnay ways. Obviously, you can do them traditionally on the floor or extend your limbs outward into a ‘star’ for a more advanced workout. Or, you can opt to use the bed or wall for support.
*Tip keep your elbows tucked in towards your ribs and your palms flat and facing forward because this will make the exercise challenging as opposed to easy.
Hotel Room Workouts Don’t Have to Be Complicated
When you’re traveling, on the go, or staying in a hotel room, you can still get a workout in. All you really need is the determination and self-motivation to make it happen. Here are a few of our top tips.
If you have others you recommend, be sure to leave a comment!
Featured Image Credit: nrd