Your trip is booked, your clothes are packed and your boarding passes are printed. What else could you need for a fun and successful trip? A workout plan!
Whether you’re traveling for work or pleasure, one of the hardest things to keep on track is your daily workout routine. Instead of searching for the closest gym to your destination or mapping out a safe route to squeeze in a run while on the road, bring your workout to you by packing a quick and simple hotel room exercise routine.
Turn Your Hotel Room Into Your Own Personal Gym
Develop and take a basic, no-equipment-needed workout on the road so you can stay active wherever your travels may take you. Instead of crowding into a hotel gym with your fellow patrons, exercise in the comfort and privacy of your own hotel room with the following 15-minute strength workout. All you need is a watch to time your intervals, your workout clothes and shoes, and the dedication to staying fit while you travel. And, even if you forget to pack your workout gear, many hotel chains may offer workout attire rentals for as little as $5 per day. There really aren’t any excuses to missing your workout when you travel.
You can do this workout in as little as 15 minutes. It’s a great way to start or finish your day being active. If you’re short on time, you can vary the length depending on your schedule and you can scale the interval times depending on your fitness level.
To maintain your fitness level while you’re traveling, Morton suggests doing the following five exercises in your hotel room:
- Push-Ups – Either on toes or knees, depending on ability.
- Body Weight Squats – Use a hotel room chair to scale the exercise down or hold a phone book to add weight to the squats.
- Tricep Dips – Either with legs bent or straight, perform dips off the side of the bed or on the hotel room chair.
- Lunges – Either moving lunges or stationary, depending on ability.
- Plank – Either on toes or knees, depending on ability.
All exercises should be completed in 45-second intervals, followed by 15 seconds of rest after each exercise. Do all five exercises in a circuit, then rest for one minute after each circuit. Complete three rounds of the circuit for an effective 15-minute strength training workout.
Mix in Some Cardio for Extended Trips
If your trip is going to last more than a few days, supplement your strength training workouts with some cardio interval movements that can be done in your hotel room as well. Pump up your heart rate and jump start extra calorie burn with fun and energizing cardio moves such as mountain climbers, lateral jumps, burpees, shadow boxing and front jump or stationary kicks. Similar to the strength training workout outlined above, doing your favorite cardio exercises in an interval format that includes doing each exercise for 45 seconds as hard and quick as you can, followed by 15 seconds of rest in between each exercise.
Mountain climbers are one of the best cardio moves because you’re working your total body and you’re getting your heart rate up. If you do mountain climbers for 45-second intervals, you’re going to get a good cardio workout in.
Keep it Simple, Yet Effective
Staying active is the name of the health and fitness game when you’re traveling. Keeping your workout routine simple and don’t overcomplicate it with added logistics, hassles and stresses. Whether you go for a walk or work out in your hotel room, staying active and moving is what’s important. Fifteen minutes of doing any activity is better than doing zero minutes of activity.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619-794-0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp and San Diego City Search.