Whether you’re traveling for business or pleasure, being away from home changes your schedule in both good and bad ways. While it’s great to shake things up a bit, sometimes when we’re on the road, we neglect taking care of our fitness. When your hotel has a gym, that makes things easy. But even if it does, it’s no guarantee that the gym equipment is functional. So how do you get in a good workout while you’re away if your hotel’s facilities are less than stellar, or completely non-existent?
Here are 5 exercises you can do without any equipment right in your hotel room!
One of the best overall exercises for your entire body, this will help get you revved up and burn off some of those lavish meals. Begin in the push-up position. Hold your hands firmly in place while alternating one knee up to your chest at a time. Then repeat with your other leg. This should be done in rapid succession, so you’re almost running. Do eight rounds of 20 seconds on with 10 seconds of rest in between. After that, you can switch it up to work your sides more by moving your knees toward the opposite elbows.
Get into plank position with elbows and forearms grounded to the floor. Keep your core tight and activated. Gently rock back and forth while keeping both feet on the ground. Then, try it with one leg off the ground. Repeat, switching legs. Try two sets of 5 while your feet are on the floor and then try 5 sets per leg up in the air.
Everyone has a love-hate relationship with this exercise. It hurts, but it works! Stand with your feet hip-width apart, then quickly bend down to place your hands in front of your feet on the ground. If you’re at an advanced level, jump backward with your feet into plank. You can also opt to step back quickly if you need to. Then, immediately lower your chest to touch the ground and push up into the upward dog position. Jump your feet up to where your hands are on the floor and step up. That completes one. You can make these more or less challenging depending on your fitness level, which makes them a great exercise to incorporate into your workouts. Try to complete 20 of them if you can.
It sounds so simple, but you will feel it! You can do this one while you watch TV! Pull up to a wall with your back against it and slide down into a squat position. Your legs should be at a 90-degree angle. Hold the position for 30 to 60 seconds, or longer if possible. You can also try it with one leg for even more of a challenge.
Standard push-ups are never out of style. They’re one of the best whole-body exercises of all. You can also adjust these to your fitness level, and should you find regular push-ups too hard; you can still reap the benefits by doing wall push-ups instead. Try three sets of 10.