Hotels aren’t known for their well-stocked gyms.
Exercising outside is an option, but weather can be unpredictable, going from a sunshiny day to a rainy mess in a matter of minutes.
When you don’t want to spend money at a gym or you’re trapped inside due to bad weather, you can exercise in the comfort of your hotel room or hostel common area.
All you need for this hotel room workout is enough space to do a push-up.
Why Exercise While Traveling?
If you’ve been dedicated to a workout routine and healthy diet back home, why quit while traveling?
Exercising in your hotel or hostel can help you maintain progress while offsetting extra caloric intake from indulging in local cuisine and drinking.
If you’re traveling for business, exercise has been shown to improve cognitive functioning and decision making while reducing stress levels.
The benefits of exercise while traveling extend to more than maintaining a healthy weight and preparing for business meetings; exercise can improve your travel experience.
Maybe you will visit the notorious steep streets of Nuremberg, Germany. Exercising while traveling can support your endurance and strength levels, making sightseeing physically easier and more enjoyable.
Have you planned a hike that demands an advanced level of endurance?
Exercising at higher altitudes can help your body adjust to the elevation and prepare you for the hike to follow.
For example, let’s say you will hike the Salkantay Trek in Peru with an altitude at over 15,000 feet (4,600 meters). It would be a great idea to exercise for a few days in Cusco, where the hike begins, which has an altitude of almost 12,000 feet (3,600 meters).
Physical ability aside, exercising while traveling can make you a happier traveler.
Studies show that exercise can improve mood and mental wellbeing. Whether it’s a jog through the city, a park workout, or a session at the gym, exercise can prevent a bad mood and help you enjoy your time on the road.
Exercises for the Hotel Room Workout
The hotel room workout is based on body weight, which means you don’t need additional equipment.
However, if you have resistance bands or light weights, you can easily incorporate them into this workout.
Perform as many sets as needed to complete the total number of repetitions before moving to the next exercise. If you’re feeling ambitious, perform the list of exercise a second time.
Begin the workout with a light warm-up of marching in place for one minute and 50 jumping jacks.
Follow this with a five-minute full-body stretching session. Once you’re warmed up, perform the following hotel room exercises:
75 prison cell push-ups
- Get into a classic pushup position with your legs fully extended (knees off the ground).
- Your hips will be slightly elevated.
- Bend your elbows to lower your body toward the ground, then push yourself back up.
- Bring your left knee in toward your chest, then extend your leg back to the starting position.
- Bring your right knee in toward your chest, then extend your leg back to starting position. That’s one repetition.
150 bodyweight squats
- Standing tall, keep your chest up and tighten your stomach.
- Slowly bend your knees as you sit back. Imagine there is a chair behind you.
- Pause once your thighs come to parallel with the ground or just below parallel.
- Straighten your knees as you drive your hips forward to return to the starting position.
- Remember to keep the chest up throughout the exercise.
- With your chest up and core tight, bend forward from your hips.
- Maintain a straight back and gaze toward the floor. This is the position you’ll maintain throughout the exercise.
- Raise your arms up to form the shape of a “Y.” Pause at the top, lower your arms, and repeat.
- Switch letters every 25 repetitions.
- Extend your arms to the sides of your body to form the letter “T.”
- For the letter “W,” you will bend your arms and raise them to the side and back. Imagine squeezing a ball in between your shoulder blades each time you raise your bent arms.
- Finally, for the letter “L,” move your arms into a 90-degree angle. You will swing your arms up and down from the shoulder, which will remain stationary.
100 single-leg Romanian deadlifts
- Stand tall with your chest up and core tight.
- Carefully lift your right foot from the floor.
- Slightly bend your left knee and slowly lean forward from your hips. Again, keep your chest up.
- Continue bending forward until your upper torso is parallel with the floor.
- Pause then return to the starting position. Perform 50 repetitions then switch legs.
- Lie on your stomach. Keep your gaze toward the floor.
- Fully extend your arms straight ahead and your feet behind.
- Slowly elevate your hands and feet into the air simultaneously.
- Strive to get your chest and thighs off the ground.
- Pause at the top then slowly return to the starting position.
150 calf raises
Hold on to the side of a chair for balance, if necessary.
Tighten your stomach and drive your hips forward.
Focusing all of the tension into the calves, slowly push your body up on to your toes.
Feel the squeeze in the calf muscles.
Pause at the top then slowly descend but don’t let your feet touch the ground until you’ve finished all the repetitions.
- Lie on your back and extend your arms overhead.
- Keep your legs straightened with your toes pointed forward.
- Focusing the contraction in your abdominals, bring your legs up as you swing your arms forward to meet your feet.
- Pause then slowly return to the starting position.
- Don’t allow yourself to fully lie flat again until you’ve finished.
Do You Have Your Own Hotel Room Workout?
If so, what are some exercises that you perform? How often do you exercise while you’re traveling? Any pointers you can share? Let me know in the comments below.