My 20-Minute Hotel Room Workout
After countless hours spent fidgeting in transport limbo, sometimes, all you want to do when you arrive at a new destination is collapse straight on top of your hotel bed. If you’ve got the time to prioritise a quick, sweaty session, look no further than my 20-Minute Hotel Room Workout.
Here’s what we cover in this guide:
Level 1: 4 Exercises
Level 2: 5 Exercises
Level 3: 8 Exercises
8 Top Tips for a Hotel Room Workout
Whether you’re travelling via bus, plane, car, boat, motorbike, or an alien’s spaceship, the journey itself can be tauntingly taxing on both your body and mind.
And it’s no surprise that more than often, a workout falls far to the bottom of your to-do list.
After all my time abroad, I can tell you that squeezing in a bit of exercise can make all of the difference when you’re out venturing foreign soil.
Not only can it shake your stress levels, but it can help your body to adjust to the change in time zones.
All you need is a solid 20-minutes! Crank up some killer tunes, and get the truck up off that couch. Let’s get sweaty!
Before you can get into the hot and heavy stuff, you’ve got to warm up. Warming up essentially increases your core temperature, so your muscles loosen.
You can start by rotating between the following options:
Star jumps 20 reps
Star jumps with straight arms clapping at the top 20 reps
Jumping squats 15 reps
Push-ups 10 reps
Lunges 10 reps (per leg)
After the four to five-minute mark, repeat the following combinations for a further 10-15 minutes:
Level 1
1. Squats 20 reps
2. Push-ups 20 reps
3. Side bridge/plank 10 seconds per side
4. Sit-ups 20 reps
Level 2
1. Squats 20 reps
2. Hold the squat position and pulse up and down slightly for 30 seconds
3. Donkey kicks 20 reps per leg
4. Bridge/plank 20 seconds
5. Reverse crunches 20 reps
Level 3
1. Burpees 10 reps
2. Squats 20 reps
3. Glute bridge and hip thrusts 20 reps
4. Push ups 20 reps
5. Sit ups 20 reps
6. Side bridge/plank 15 seconds per side
7. Reverse crunches 20 reps
8. Bridge/plank 20 seconds
After you’ve completed all of the reps, be sure to do a quick 5-minute stretch to cool down. You should be sweating like a pig if you've done it right. Don’t fall into the trap of thinking ‘nobody’s watching’. By slacking off, you’re only doing a disadvantage to yourself. Pump it out as if you were in the gym surrounded by a sweaty group of jacked-up gym nuts.
If you’re feeling that adrenaline hit, and are left wanting a bit more exercise, check out my 15-minute Booty Burn here.
These are four, simple exercises my asscheeks swear by!
Top Tips for a Hotel Room Workout
1. Slow it down. Don’t rush and take your time working through each set. Slower reps allows you to focus on your form and devloping the skill.
2. For a more extensive range of detailed exercises, check out this helpful website here.
3. A decent playlist makes the world of a difference. Set yourself up with a list that leaves you feeling pumped up!
4. Create a solid workout space. If you have to move a sofa, don’t hesitate to do so. Setting up a designated space will help you keep everything you need in one spot, therefore spending less time looking for things, and more time getting down and dirty.
5. Eliminate all distractions, mute your notifications and put your phone on silent.
6. If you’ve got the choice in your accommodation between the stairs and an elevator, opt for the god damn stairs. Every time!
7. If you can be flexible with your timetable, opt to workout in the morning over the afternoon or evening.
That way, you can get it over and done with before you start your day, and that quick, sweaty session will leave you feeling fresh and ready to tackle your day.
8. While it’s tempting to work out in your everyday gear, be sure to wear your workout clothes when you plan on getting down and dirty. I know; this sounds blatantly obvious. But by physically layering up, you feel more inclined to get it done.
Check out the link here for some of my Best Fitness Hacks to help you incorporate exercise, in some shape or form, into your daily routine.
When travel comes into play, our fitness routines tend to get chucked out the window. And who could you blame when the labyrinth-like alleyways, soaring mountain tops, and that cocktail on the beach feel like they’re quite literally calling out your name… But alas, staying in shape while travelling can be reframed from energy-draining, to effortless with these simple exercises. Fellow female travellers, behold: the 5 Best Workouts for Girls on the Go.