The ultimate 20-minute hotel room workout routine
So, you travel a lot. Whether it’s for business or pleasure, travelling usually means checking in to some away-from-home accommodation, and even though you might be a bit tired after a hard day at work or play, there’s no excuse not to keep up your exercise routine. The good news is that you don’t need to scurry around trying to find a gym - here’s the ultimate hotel room workout routine that you can do from start to finish in just 20 minutes!
Warm-up
Before you set your timer, get your warm-up done. This will help to increase your heart rate, loosen your joints and improve blood flow in preparation for the exercises you’re about to get stuck in to. A good warm-up routine would be:
- 25 jumping jacks
- 15 bodyweight squats
- 10 push-ups
- 10 lunges (each leg)
- 10 hip raises
Once you’ve completed your warm up, set your timer to 20 minutes and do as many full circuits of the exercises below as you can. Try to move from one exercise to the next as quickly as possible (that means no stopping!) and aim for perfect form with each repetition (that means no slouching, keeping your core activated and a straight back). When you get to the end of the circuit, start at the beginning again and keep going until your 20 minutes are up. You should be one sweaty mess by the end of it!
Luggage rows
When you’re away from home your luggage can do double duty, because you can use it like a weight! Start by taking a step so one leg is in front of the other, then bend over with a strong flat back. Hold your luggage or suitcase by the handle with one hand then pull it up to your chest and slowly lower it back down. Repeat 15 times and then move on to the other arm.
Plank
Lie on the floor of your hotel room. Place your forearms on the floor, with your elbows directly under your shoulders and forearms parallel to your body at about shoulder width apart. Lift onto your toes and tighten your core, keeping your back straight and low. Hold the position for 1 minute. Planking isn’t easy but it’s a great exercise for your core, which in turn protects your back.
Triceps dip
On the edge of a chair (or low table or even your bed), sit with your arms straight at your sides, hands resting on the edge of the chair and your feet straight out in front of you on your heels. Dip down from the chair while bending your elbows and straightening them again. To make it easier, you can bend your legs rather than keeping them straight. Or, to make it harder, try lifting one leg while performing your triceps dip. Repeat 15 times.
Contra-lateral limb raise
On the floor, lie flat on your stomach while stretching your arms in front of you. Slowly lift your left arm and right leg off the floor while keeping the rest of your body still. Hold your position for 5 seconds. Slowly return to the original position. Now, lift your right arm and left leg and hold it again for 5 seconds. Repeat the process 10 times for each side.
Flutter kicks
Lie flat on your back on the floor, while keeping your arms on your sides. Lift and stretch your legs, keeping them a few inches off the floor. Engage your core and do flutter kicks in that position for one minute.
Burpees
Love ‘em or hate ‘em, burpees are a great full body exercise that will help you to get the most out of your short hotel-room workout. Start by lowering your body into a squat. Place your hands on the floor directly in front of your feet and shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to your heels. Now jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Aim for 10 reps before starting back with your luggage rows.
Just do it!
Just because you’re travelling doesn’t mean you should ditch your fitness regimen. As the famous shoe brand says, “just do it!” And when you can do it right there in your hotel room in next to no time, you’ll be sure to keep your energy levels up the whole time you’re away from home.
Travelling comes with a cost even if your company is picking up your work expenses, and it becomes even more expensive if it’s a pleasure trip. If you have your ticket and hotel room booked but are a little low on cash for the rest of your time away, we’re here to help. Just check out our cash loans from $1K to $5K to find out how quick and easy it is to get your hands on some extra funds. Once a loan is approved, we can usually deposit the cash into your bank account within a few hours. Apply now so you can start planning your next trip today!