Vacations, business trips, family events, oh my! Sometimes it seems you have all the time in the world, and others times it may feel like you are never home. Traveling can make it challenging to stick to your regular fitness routine. You don't have access to your regular facility, or time is at a premium, making your hour-long workout a pipe dream. If you're lucky, the hotel you stay at has a fitness center. But that isn't always the case. Well, you can get a great workout, in your own room, whether you are at a hotel, or staying with friends and family.
Warm Your Body
Just like any workout, you need to warm up before you get going to help prevent injury. If there are stairs handy, walk or jog up and down for about three to five minutes to get your blood pumping. If you don't have access to any stairs or don't want to leave the room, rotate these movements. Do each for 30-60 seconds to warm up.
- March or jog in place.
- Arm circles forward, then back.
- Arms up and rotate back and forth at your waist.
- Alternate pulling your knees up to your chest.
- Leg swings forward - first one side, then the other.
- Feet wide, lunge side to side.
- Body weight squats. Stand with feet a little wider than shoulder-width apart. Keep your heels down, and don't let your knees go past your toes. Slowly bend your hips and knees, lowering your body as if you are sitting in a chair. Your arms can come up in front of you for balance. Lower only until your upper leg is parallel to the floor, or you feel as if your heels are starting to lift off the floor. Push back up through your feet, squeezing your butt at the top. Do 15-25 reps.
- Jumping Jacks for 30 to 60 seconds.
- Push-ups. Do these from your knees or from your toes. Keep your hands directly under your shoulders, and keep your body straight with abs pulled in to support your back. Lower your chest to the floor and press back up. If you are very strong and need more of a challenge, elevate your legs on a chair or the bed. Do 15-25 reps.
- Burpees 30 to 60 seconds. If you can't put your hands on the floor for a full burpee, use the bed so that your body is angled to jump your feet out and back in.
- Reverse lunges - Alternate lunging back with your right leg, lower your body to the floor, and push up so your feet come together. Switch sides. Do 15-25 reps on each leg.
- High knees. Jog in place for 30-60 seconds bringing your knees up as high as you can in front of your body.
- Triceps Dips. Use a chair or the edge of your bed for some dips. Sit on the edge and place your hands right next to your hips with your fingers over the edge and elbows pointing behind you. Lift your hips off the bed, and lower your body by bending your elbows until your upper arm is parallel to the floor. Press back up. Keep your knees bent to make it a little easier, or straighten your legs for more of a challenge. Do 15-25 reps.
- Butt Kicks. Jog in place for 30-60 seconds, but this time bring your heels up to your butt.
