Sticking to your workout plan is pretty simple if you stay in one place, but what happens when you have to travel either for work or pleasure? That means you will have to change your routine to a certain extent. You can do some research on the place you will be staying at and find whether or not it has a gym that allows you to join for a few days only.
But, if you can’t be bothered with all of that, you can do a workout in your hotel room which won’t cost you a thing, and best of all, you don’t need any equipment to do it. Just hard work and that’s it. Here’s one example of a hotel workout routine you can do by setting aside only 30 minutes in a day.
Doing squats is probably the best exercise you can do if you want to tone the muscles in your lower body, such as hamstrings, quads, glutes, and calves. To do this workout properly, stand in front of a large mirror, provided that there is one in your hotel room. Your feet should be a shoulder-width apart, and pointing straight forward. You can keep yourself balanced by stretching out your arms while you exercise. Your body weight should rest on your heels, not your toes.
Next, begin to squat down as if you were trying to sit in a chair, until your thighs are parallel to the ground. If you feel like you can squat down even further, do it. Keep your body in this position for about 10 seconds, before you rise back up.
Beginners should do 3 sets of 15 repetitions, but if you think you are able to do more and the very idea of being considered a fitness beginner offends you try to do 4 test of 25 reps.
Push-ups are one of those essential exercises that really come in handy when you are prevented from visiting the gym, and you don’t have any equipment to do your weight training. Another great thing about push-ups is that you can choose which muscles in your upper will be targeted with this exercise by simply changing the position of your arms.
You can do push-ups with your arms a shoulder-width apart, or perhaps even wider. You can also put your hands next to each other and do push-ups that way, as well. In order to work out all the different muscle groups in your upper body, such as pecs, deltoids, back and shoulders, combine several different types of push-ups.
You can also vary this routine by doing your push-ups on an incline or a decline. Decline push-ups can be done by simply putting your hands on a bed, a chair, or anything you can find, while your feet rest on the ground. Incline push-ups, on the other hand, are done by elevating your feet and putting your hands on the ground.
Incline push-ups are great, because not only do they engage the muscles in your arms and back, but they also work out your abs. If you want to do these push-ups, perform each rep by keeping your body perfectly straight, and holding for about 5 to 10 seconds, before you push back up. If you feel like your level fitness allows you to do more, do 2 or 3 sets of 15 reps.
Although they are mostly done by women, lunges are a great exercise for anyone, since they engage several muscles in your lower body at the same time, such as quads, hamstrings, calves, and especially the glutes. You can either do walking or in-place lunges. Since you will be doing these workouts in your hotel room, you will probably need to stick with in-place lunges.
Begin with your feet together, your hands resting on your hips, and your back straight. After that, take a step forward so that your thigh becomes parallel to the floor. Your weight should rest on your front foot and your back heel. Hold that position for a while, step back, and then repeat the entire process with your other leg.
Toning the muscles in your upper arms is one the most common workout goals, especially for women, and this can be done with one simple exercise: dips. Dips are more efficient than other exercises designed to target the triceps, because they engage every part of this muscle. Dips are very easy to do.
Turn your back to the hotel bed, and place your hands on it, keeping them next to your body. Your legs should be straight and pointing forward. If you like a challenge, you can elevate your feet and put them on your suitcase, or a chair. Next, start “dipping” down until your elbows are at a 90 degree angle. After that, push yourself back up slowly. Do 2 or 3 sets of 15 reps.
In addition to working out your upper and your lower body, you also need to work out your core. While stomach crunches are a good exercise for your core, you need to do hundreds of those. A better alternative would be to do planks, which engage your abdominal muscle and muscles in your lower back.
To do planks, you should be lying face down while balancing your body weight on your toes and your forearms. You also need to keep your body perfectly straight, much like a plank. You should hold this position for about 30 seconds while keeping your abs tight. In case you can’t plank for 30 seconds, start with 10, and work your way up from there. Do 4 sets of these, with 13-second breaks between sets.
These exercises can help you stick to your training and fitness routine even if you are away from home.