If you constantly travel, it can be challenging to keep up an exercise routine. The time you spend jetting from one place to another can drain your energy and make it harder for you to squeeze in a workout. However, with proper guidance and information, this challenge can be addressed. There are tons of workouts that you can do even if you don’t have access to a gym. Here are some of them:
The 30-Minute Hotel Room Exercise
If you only have 30 minutes to spare before you head out to your next destination, this exercise routine is perfect for you.
- Do 30 jumping jacks
- Do 20 reps of bodyweight squats
- Start incline pushups. Put your hands on the edge of the bed or the table and your feet on the floor. Do 15 reps
- Perform 20 reverse crunches
- Straight arm plank for 60 seconds
The Bodyweight Routine
In this workout, you don’t need equipment at all. You will use your body weight to stretch your muscles and get your blood pumping. Here’s what you can do:
- Start with 30 reps of bodyweight squats. If you have trouble with your knees, you can do a wider stance to gain more control and balance
- Follow it up with 10 reps of push-ups. Keep your arms close to your body, and do it slowly so your muscles feel the burn
- Do alternate walking lunges, 10 reps for each leg
- Perform dumbbell rows. You can use your luggage as the weight. Do 10 reps for each arm. You can learn about different dumbbell exercises that you can do in this article
- Get into a plank position and hold it for 30 seconds
- Stand and do 30 jumping jacks
The Park Workout
If you are travelling to a place with a nearby park. Make sure to sneak in at least 30 minutes of workout. If you are not into running, here are some routines that you can do while at the park.
- Look for a bench and do alternative step ups. Get in 10 for each leg.
Once done, you can use the same bench to do your incline push ups. Do 15 reps - Explore the park with walking lunges. Try to do at least 10 reps for each leg
- Go around the park while doing A-skips
- Finish it off with a five minute walk
Additionally, you can also track how far you have walked with steps to miles calculator, especially useful when you are squeezing in movement during travel. It helps estimate distance based on your step count, which is ideal for quickly tracking miles.
The Advanced Bodyweight Workout
If the bodyweight workout is to simple for you, and you have time and energy to spare during your travel, you can do this advanced bodyweight workout:
- Start with 30 reps of bodyweight squats
- Do one-legged squats, try to get in at least 10 for each side
- Follow it up with 15 reps of triceps dips. You can use two chairs for a more balanced form
- Jumping squats should keep your heart rate up. Do 20 reps
- Go down and do 15 reps of regular push-ups
- Finish it off with 60 seconds of plank
The Quick Yoga Stretch
If you are not a fan of circuit workouts, then you might find yoga stretches to be beneficial. There are tons of poses that you can quickly do in your hotel room. Here are some of them:
- Start with a child’s pose. Allow yourself to get into position and feel your body stretch
- Slowly proceed to do the alternating cat and cow pose
- Stretch your legs and do the downward dog. Stay here for three full breaths
- Stand up to the mountain pose and do side stretches. Before lunging to the forward pose
- At the exhale, do the chaturanga and slide into the cobra pose
- Return to child’s pose
When doing these exercises, make sure that you maintain proper form so you can maximize their effects.
