So you’re going on a trip, either for business or pleasure, and you’re panicking over what you’re going to do for exercise. Not every hotel is equipped with a gym. And if you’re lucky enough to be staying in a place where one is available, you may not be able to get to it during its hours of operation. Now what do you do?
Well, the great news is that you do not need a fancy gym or a stock pile of equipment to get a good workout. In fact, bodyweight exercises are just as effective as using weights. Sometimes they are more challenging than weighted exercises. And as far as cardiovascular workouts go, treadmills and bikes are not necessary to get your heart pumping and getting a good sweat (Don’t believe us? Check out Skinny Mom’s Cardio Fitness Index. You’ll think differently about that stationary bike…trust us). So do not despair, here are five great stay-fit moves you can do right in your hotel room at any time of the day.
1. Pushups: Pushups work your entire upper body including your chest, shoulders and triceps. They are also super effective for your core since you have to maintain a perfect plank position when performing them. Set yourself up properly with your hands lined up underneath your shoulders and your body in a straight line without sagging hips or a raised rear end. Bring your chest as close to the floor as you can with each rep. For step-by-step instructions, click here.
Once you master the traditional pushup, push yourself and complete our FREE 30-Day Pushup Challenge.
2. Lunges: You never want to omit lower body exercises in any routine – even one that is done in a hotel room. Lunges come in several variations including forward lunges, reverse lunges, walking lunges and jumping lunges. When doing a lunge, always make sure that your front knee is in line with your ankle and not past your toes. Your back knee should touch the floor (or get as close to it as possible). Click here to learn the basics of a lunge or watch the video below!
3. Mountain Climbers: Always a staple in boot camp and circuit-style workouts, mountain climbers will target your abs as well as your upper body. It will also get your heart rate up making it a great cardiovascular exercise. Get into a perfect pushup position and bring one knee at a time into your chest. The faster you go, the more difficult it will be and the harder you will work. Always be sure to bring your knee as far into your chest as you can and that the foot comes off the floor. Learn the move here!
4. Squats: Squats are a workout staple and should always be part of any exercise program. You can do a traditional squat, like this, or try out some of these great squat variations – these can help you work every part of your lower body. You can even participate in our 30-Day Squat Challenge, which focuses on 4 different types of squats shown in the video below!
5. Burpees: Never a favorite, but always effective, burpees are a great head-to-toe exercise that leaves no muscle (including your heart) left behind. You’ll want to make sure you’re using the correct form, so check out our step-by-step instructions. Then try and do as many as you can for 60 seconds!
Don’t worry that all your hard work will come to a screeching halt with some time away from home. Stay on track by using these five moves. You can do them as a circuit by performing each exercise for a certain amount of time or reps with no rest in between each one, or you can do three to four sets of each move trying to hit the twelve to fifteen rep range. These exercises will hit every major muscle group while providing cardiovascular benefits making it a great hotel room or anywhere workout.