If you struggle with working out while travelling, you’re definitely not alone. Jet lag, hectic schedules and a lack of space and routine can make it hard to keep up with your fitness regime. However, if health and fitness is important to you, there are hotel room workouts that will help you stay healthy and fit while travelling. Whether you travel often for work or love to take vacations, these small space workouts will ensure you feel your best while you’re away from home.
4 Tips to Stay Active While Travelling
1. Walk as Much as You Can
Explore your new city by foot as much as you can. While it’s easy to take a subway or a cab to get to your destination, walking is a great way to keep moving while travelling. If you’re travelling for business, walk to the convention centre, business meetings and any restaurants you’re going to. If you’re travelling for pleasure, walking will allow you to take in everything the city has to offer. You can rack up tons of steps by exploring the city on foot.
2. Schedule Your Workouts
You may not be able to workout every single day of your trip, but scheduling exercise on the days you have time will make all the difference. Whether it’s a run around town in the morning or a hotel room workout before you go to bed, planning your workouts will ensure you stay on track. You can also make exercise a part of your trip by renting bikes or going for a hike.
3. Do High Intensity, Low Duration Workouts
One of the biggest reasons people don’t workout while they travel is that they think it will take up too much time. The best way to combat this is to do higher intensity workouts for a shorter period of time. For example, do a 15 or 20 minute HIIT workout that consists of bursts of movement with short rests in between. Exert yourself as much as possible during each interval to make the most out of your workout.
4. Limit Your Alcohol Consumption
Picture this: you have a plan to go for a run in the morning and are feeling super excited about it, but one glass of wine turns into four, and suddenly you’re snoozing your alarm the next morning so you can sleep off your hangover. Drinking can totally derail your workout plan, and make you feel groggy and irritable the next day. Although it may be one of the things you’re looking forward to on vacation, try to limit your alcohol as much as possible to keep your fitness on track.
5 Hotel Room Workout Equipment Items to Invest In
- Mini Resistance bands for toning and sculpting workouts like Pilates.
- Full body resistance bands to add a challenge to your resistance training.
- Ankle/wrist weights. Add these on to lower intensity hotel room workouts or on your morning walk.
- Jump rope. As long as you have enough space in your hotel room, jumping rope is one of the best cardio workouts you can do. You can also take it outside!
- Lacrosse balls for massaging sore muscles. Great after workouts as well as full days of walking around the city.
7 Hotel Room Workouts to Help You Stay Fit
1. 20 Min Small Space Workout | No Equipment | No Jumping | Hotel Room Friendly Workout | Fitnessa
This workout is ideal to do in a small space such as a hotel room. You don’t need any equipment and there’s no jumping, so you don’t need to worry about your downstairs neighbours. Although it takes up very little space, it’s highly effective, consisting of moves like glute bridges, flexed foot leg raises, curtsy lunges, and sumo squats.
2. Hotel Room HIIT Workout | Low Intensity, Bodyweight, Low Impact & No Noise | 15 Minutes | Stefanie Williams
For this hotel room workout, she uses the bed as a prop to help her workout. From lunges to boxer punches, inchworms and more, get ready to feel the sweat! It’s a short and sweet workout that will boost your fitness, your mood and work your entire body. Start your morning or end your travel day with this workout to feel great!
3. 20 Min Full Body Workout – Apartment & Small Space Friendly (No Equipment, No Jumping) | MadFit
This 20 minute full body workout can be done in a small space and doesn’t require any equipment. There’s no jumping and no noise involved, with moves like double pulse squats, modified burpees, reverse lunges, elbow to knee crunches and more. The workout focuses on your entire body so you don’t miss a beat!
4. 20 Min All Standing HIIT Workout for Weight Loss | Nobadaddiction
This 20 minute all standing workout routine is sure to get you sweaty in no time. It focuses on fat loss and burns lots of calories, with exercises like knee drives with side kicks, over cross heel taps, squat step outs and side kicks with arm circles. It’s a super effective workout that’s perfect to start your travel day.
5. Toned Pilates Body | Get Results | 20 Min Home Workout | Lilly Sabri
Pilates workouts are excellent when you’re traveling to help you stay lean and toned. This is an intense 20 minute routine that targets muscles from top to bottom, including your shoulders, abs, waist and legs. You’ll be on the ground for most of this workout, so if you don’t have access to a yoga mat, place a towel down on the floor. She also gives you the option of using a small resistance band for the side work if you choose!
6. Tabata – Small Space Home Workout | Legs | Chest | Back | Core | MIWA.TRAINING
Tabata is a form of high intensity training with very short periods of demanding activity alternated with shorter periods of rest. This tabata workout consists of moves like squats, mountain climbers, supermans and pushups. Plus, you also get a warm up to start the workout off right! The only equipment you need is a full body resistance band.
7. Full Body Mini Resistance Band Workout | Heather Robertson
This mini resistance band workout targets all the major muscle groups, giving you a total body workout! You’ll start off with lower body exercises like abductor pulses and butterfly bridges before moving on to upper body moves like lat pull downs and back squeezes. Then you’ll finish off with ab exercises like slo-mo sit ups and bicycle crunches, all while using the band!
If you’re planning to travel and don’t want to give up your exercise routine, make use of these full body hotel room workouts to stay in tip top shape!
This post contains affiliate links.
Did you enjoy this round up of hotel room workouts? We’d love it if you shared this post on Pinterest!
Looking for more effective workouts? Make sure to follow our Fitness Board on Pinterest!