Having spent some time traveling, I realize that some of the lower end hotels don’t have gyms. And even some higher tier hotels just have lackluster gyms.
So what do you do when you don’t have everything you need to workout?
Good news: all you need is yourself and an area to get sweaty. That’s the beauty of fitness — it can be done anywhere with just a little of creativity. Luckily for you, I’ve created this workout so that you can burn HUNDREDS of calories in as little as 30 minutes.
So make sure you have a towel handy for all the sweat that’s going to pour out of your pores!
To get the most out of this workout (and if you’re pressed for time), limit the rest in between to as little as possible. Otherwise, I recommend resting for a minute and a half:
This workout consists of some unique and some not-so-unique exercises that are meant to challenge your endurance, balance, strength and discipline to workout when a gym isn’t around.
The workout to do when your hotel doesn’t have a gym
Perform each round for a total of 3 sets with a 1:30 rest period after you complete the 4 exercises in each round. Squeezed for time or want a harder workout? Perform all 4 exercises in the round without rest. Your husband/wife want to get their sweat on too? Do a “you go, I go” so while one of you is exercising, the other is resting. Then switch places once the exerciser finishes their set.
What will you need?
- A timer of some sort (phone, watch, etc.)
- A desk chair, table or prop for split squats
- A bottle of water
- A strong determination to stay fit and healthy
Round 1 — 3 sets
- 30 air squats
- 30s of push ups
- 30 reverse lunges
- Plank for 1min
Round 2 — 3 sets
- 30 glute bridges
- 30s of Spiderman pushups
- 10 pistol squats each leg
- Frozen “V” sit up for 1min
Round 3 — 3 sets
- 10 rear foot elevated split squat each leg
- 30s of close grip push ups
- 20 sumo walks
- Plank for 1min
Round 4 — 3 sets
- 20 situps
- 15 leg raises
- 15 bicycle crunches each side
- 15 ankle touches each side
- 8 full wipers
(Feeling hungry? Me too. That’s why I always have some vegetable fried rice waiting as my post-workout carbs.)
Whew! Just typing out this workout reminds me of the time that I did this workout: I was snowed into my place but finished the workout thinking that I just did a 10 mile run on the boardwalk in the middle of August.
But the fact is that you don’t want to waste time while you’re traveling…
…so if you’d like a PDF version of the workout, shoot me an email at email@example.com with the subject line: “Hotel Room Workout PDF” and I’ll personally send you the PDF of this workout for free — so you can stay fit while enjoying life on the road.