Bad-Ass 15-Minute Hotel Room Workout that Keeps You Fit While Traveling

by Abby Austin

There’s something so freeing about going on a trip (even if it’s a short one) that makes even the most dedicated gym-goers loosen up on their healthy habits. So, whether you’re packing up for business or pleasure, traveling has its way of throwing you off the workout game.

And even though taking some time off the gym won’t cause your muscles to lose mass overnight, it’s always best to stay ahead of the game and (why not?) stop feeling guilty and zapped out of energy from becoming one with your hotel room bed.

So, if you want to squeeze in a few exercises while on the road, this 15-minute hotel room workout routine is your go-to option. Not only does it require minimal to no equipment (just your body weight) but the exercises included are designed to accommodate the limited space of a hotel room. Who said traveling and working out don’t mix?

Warming Up

Often overlooked, warming up is one of the most fundamental aspects of an effective workout routine. Between preventing injuries⁽¹⁾, increasing your flexibility and getting you “in the groove,” warm-up exercises open the way to more sophisticated movements by securing your safety first.

Warming up is especially important when it comes to quick training sessions such as the 15-minute hotel room workout routine. Why? Because they prepare your entire body for the quick burst of energy that follows.

The Workout Circuit

Choose one of the two sets of exercises below based on your workout style, alternate between the exercises and rest for 30 seconds before you move on to the main part of the workout.

Alternating Reverse Lunges How-To:

Chances are you’re no stranger to lunges. Adding this simple bodyweight exercise to your 15-minute hotel room workout session is bound to warm up your legs, especially your quadriceps.

1. Place your hands on your hips or overhead, spread your feet shoulder-width apart and keep your chest up. This is the starting position.
2. Take a large step backward as you lower your hips until the front leg is parallel to the floor. Make also sure the knee of the front leg is situated right above your ankle so that it forms a 90^o
3. Return to the starting position by exerting pressure on the front leg and bringing the back leg forward. Alternate between legs for about 1 minute.

Sweating it Off

Now that your body is all prepped, it’s time you focused on working those muscles. Since you may be lacking the space or equipment, every object inside your hotel room is fair game. So, let’s get a bit creative.

The Workout Circuit

Whether you want to strengthen your back muscles or give your legs and abs some love, the following set of exercises is in for a killer total body workout. And don’t forget to give your muscles a much-needed break in between these exercises.

Luggage Rows How-To:

Is there a better hotel room workout equipment than your own luggage? So, grab a suitcase and let’s get those arm and shoulder muscles pumping.

1. Place your right knee on a chair. Keep your left leg planted on the floor.
2. Meanwhile, bend over and use your right hand for added resistance.
3. Hold a suitcase with your left hand as if you’re holding a dumbbell.
4. Pull the suitcase up to your chest and hold for a couple of seconds.
5. Lower the suitcase back down and repeat for 30 seconds.
6. Then, switch sides and repeat the same movement for another 30 seconds.

Cooling Down

Much like warming up, cooling down is an essential part of a complete and effective workout routine. After working out, your muscles are swamped by lactic acid. Cooling down helps your body get rid of the excess lactic acid which is linked to muscle soreness. But, that’s not all.

According to research⁽²⁾, cooling down after medium-intensity training, a.k.a. the 15-minute hotel workout, also helps your pulses come back to normal and, thus, reduce the unnecessary stress exerted on your heart. So, do your post-exercise body a favor and cool down and we promise you won’t regret it.

The Workout Circuit

Slowing down the pace is key to an efficient cool-down, even for a medium-intensity training session such as the one you can do in your hotel room.

Upward Facing Dog How-To:

Being one of the most common cooldown exercises, the upward facing dog allows you to fully stretch your abdomen and chest while relaxing your upper body muscles.

1. Lie facedown on the floor.
2. Stretch your legs while the tops of your feet touch the floor. This is the starting position.
3. Plant your palms on the floor at the height of your hips and give your upper body a push.
4. Keep your arms as straight as possible while engaging your core and back muscles and your thighs firm.
5. Return to the starting position, relax for a couple of seconds and repeat.

The Takeaway

Sure, we’d all love to hit the gym and train our worries away with the help of our favorite weightlifting machines like there’s no tomorrow. But, life is busy. So, sometimes we need to adjust. This 15-minute hotel room workout is the perfect example that you CAN keep up with your training goals even when you’re traveling. So, no more excuses.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/18027995
2. https://www.ncbi.nlm.nih.gov/pubmed/12735426

Abby Austin