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12 Work Outs You Can Do In Your Hotel Room 23-Oct-2019


When you’re travelling regularly for work you often find yourself spending many nights sleeping in hotels, eating out at restaurants, and missing out on your regular gym or workout classes. And while you can always throw on your joggers and head out for a run, some nights after a long day at work all you want to do is workout in the privacy of your own hotel room.

But working out in a hotel room can mean having limited space, minimal equipment, and of course having to be mindful of not disturbing those in surrounding rooms!

Thankfully there are plenty of workout moves you can do in a hotel room that requires no equipment and can be modified to suit every fitness level. To help you get stretching and moving during your stay with us here at Hills Lodge, here are our favourite hotel workout moves that don’t require much room, equipment, and with no jumping!

CORE STRENGTH - PLANKS

A simple move that you either love or hat, planks are perfecting for allowing you to gradually increase your own time as your core muscles strengthen.

Start on the floor on your hands and knees placing your hands directly under your shoulders. Step your feet back, one at a time ensuring your make a straight line from heels through the top of your head. Keep your head looking down at the floor, with gaze slightly in front of your face. Tighten your abs, quads, glutes, and hold for 30 seconds.

Make it harder

Plank Shoulder Tap

Get into a plank position, with your hands flat on the floor shoulder-width apart. Touch your left shoulder with your right hand then return to start, making sure the rest of your body doesn't shift of move. Repeat with your left hand and right shoulder.

Two-Point Plank

Start in a plank position. Lift your left leg off the ground so your heel is even with your pelvis. Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your abs to your spine. Hold this position for 10 seconds.

Up Down Plank

Come into plank position with your arms and legs straight. Beginning with the right side first, lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank, with your forearms parallel). Come back into the starting plank position on your right hand and then on your left. 

Lower body – Squats

Stand with your feet slightly wider than hip-width distance apart, with your toes turned out slightly and keep your chest and back lifted. Lower your butt to the floor as if you were sitting back into a chair. Stop when your thighs are parallel to the floor, and return to stand by pushing through all four corners of your feet and squeezing your glutes.

Make it harder

Bulgarian Split Squat


Start standing with your feet hips-width apart, then place the top of one foot on the hotel bed or desk chair behind you. Lower down into your squat pushing your weight onto your one supporting leg, and then rise up. Switch legs and repeat.

 

Lateral Squat


Start in the upright squat position and keeping your left foot firmly on the floor, take a big step to your right. Shift your weight into your right foot, bending your right knee and pushing your hips back as you reach your arms forward. Keep your chest lifted as you bring your right foot back to your left to stand, then repeat on the other side.

 

Upper Body – Push ups

A classic workout move that targets your upper body while also improving overall core strength. Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart and think about wrapping your shoulders back while keeping your ribcage knit together. Be sure to engage your core!

As you lower yourself down, elbows should point out at a 4:30 and 7:30. Don’t let your elbows flare out, but don’t keep them too narrow, either. Then push into your entire hand and press yourself back up. If you need modification come to your knees and gradually work yourself up to being on your toes.

Make it harder

Diamond Pushup

Keeping your body in the same high plank position, move your hands closer closer together so they are narrower than shoulder width. Position your hands together so your two indexes and thumbs are touching - the space in between your two hands should form a triangle shape. As you lower make sure they remain tucked close to your sides.

Tricep dips

While not a variation of the classic push-up, we thought we’d include another upper arm move for those who want to focus solely on arm strength.

Sit yourself on an elevated surface such as your hotel bed, luggage rack or desk chair and place your hands underneath your glutes with fingers facing forwards. Slide your glutes off of the bench so that they are immediately in front of your hands. Lower your body by bending your elbows until you create a 90 degree angle with your arms. Push through the heel of your hand and extend your arms to return to starting position.

CARDIO

Mountain Climbers

If you can’t get outside for a walk or run but still want to get the heart racing mountain climbers is a great move.

Starting on your hands and knees, engage your core, and bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep switching legs gradually picking up the pace until it feels a little like running in place in a plank position.

Inch Worm

Inch worms are great all body movements which can easily be turned into a cardio move by simply increasing your pace. Begin by standing with your feet hip-width apart and keeping your core tight. Bend from your waist, place hands on the floor, and walk hands forward, keeping legs straight. When you arrive in a high plank, quickly walk hands back toward feet and stand. Repeat as quickly as you can.

Why should you work out in your hotel room?

By working out when you are ‘working’ (or even holidaying) whilst staying in a hotel (even those with access to a gym), it will help to:

  • Reduce stress and mental fatigue
  • Help you to sleep better
  • Make healthier food choices once you have exercised.
  • Makes you happy! Gets those endorphins going!
  • It’s important to exercise regularly – hence when you are away, there is no need to halt. It just makes it that much harder to get back into when you are back in your home routine.

So next time you are a guest in a hotel and have a spare 30 minutes … try the exercises above to get your heart rate going, and tell us, what is your favourite hotel room workout?

 

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