Being on the road can mess with workout routines.
If you need a rest, take it. But, if you need to be at the top of your game, be well-rested and well-tested. This may require gentle movements, stretching, a nutritious diet and adequate sleep.
Consider this week’s question about working out away from home:
Stew, what do you do when you’re limited to a hotel room while traveling and want to work out? I am having issues with feeling challenged by doing just calisthenics in my room.
Thanks,
Sal
Staying active while traveling can be a challenge, but you don’t need a gym to get a great workout. This hotel room workout routine combines body-weight exercises, step-running for cardio and stretching to help you stay fit and energized in any setting. Consider the following options:
Rest or Do a Mobility Day
After traveling for work (or pleasure), stiff muscles and joints might need a break. Upon landing, I recommend going for a walk and stretching along the way, even if it is around the parking lot, and stretching on the stairs between floors. In the evening, strive to get a good meal and a solid night’s sleep. Now you are ready to add in some movement in the morning.
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How to Work Out When Staying at a Hotel
For a warm-up, I prefer walking around the hotel or getting outside and jogging, even if it’s just back and forth on a sidewalk or in the parking lot. If the area is safe, look for schools or parks for monkey bars to work your pull-ups, or local trails with safe running and walking areas.
However, if you are truly stuck in the hotel room, there are still some ways to stay fit.
Let’s start with this warm-up. Repeat up to two times:
- 20 Jumping jacks
- Arm circles (30 seconds in each direction)
- High knees (60 seconds)
- Shoulder shrugs (30 seconds)
- Leg swings (30 seconds for each leg)
Stretch your arms and legs to prepare for the full-body circuit below:
Calisthenics Circuits You Can Do in a Hotel Room
Calisthenics can be challenging if you push your limits. If you’re more advanced, do not cap the repetition or set numbers. Just push yourself until you near muscle failure for each exercise: and push yourself until you nearly fail:
Repeat the circuit two to three times, with a minute’s rest between rounds.
- Push-ups: 10-15 reps
- Squats: 15-20 reps
- Chair dips: 10-15 reps. Use a sturdy chair or the edge of the bed.
- Burpees: Max reps for 1 minute
- Plank: Hold for 1 minute
- Lunges: 10 reps per leg
- Glute bridges: 1 minute
Consider watching a YouTube video or an exercise app with exercises that use no equipment for more ideas for warm-ups, workouts and cardio options.
Adding a few pieces of easily portable equipment can create a more versatile workout for you. Bring along resistance bands, a jump rope or TRX straps, and you can easily replace dumbbells and cardio equipment when you do not have access to such equipment.
Cardio (15-20 Minutes)
If time allows, add some form of cardio, either jumping jacks or jump rope. If your hotel has a safe stairwell, use the steps for cardio. Run or walk briskly up and down one or two flights for 60 seconds, then rest for 30 seconds. Repeat for 10 rounds.
If you can’t access stairs, substitute with:
- High knees in place (5 minutes nonstop).
- Fast feet (running in place for 5 minutes nonstop).
- Lateral shuffles back and forth across the room (5 minutes nonstop).
- Mountain climbers (1 minute).
- Burpee challenge: 10 burpees every minute on the minute until you fail.
Stretching and Cooldown (5-10 Minutes)
- Standing hamstring stretch: Hold for 30 seconds each leg.
- Thigh stretch: Hold for 30 seconds per leg.
- Chest stretch: Hold for 30 seconds.
- Shoulder stretch: Hold each arm for 30 seconds
- Cat-cow on floor: 1 minute
This hotel room workout is designed to be efficient, effective and adaptable, but not exhausting. Travel is stressful these days. Take some time each day to move effectively without overdoing it, and you may find that you don’t need a vacation after your trip. Whether you’re traveling for business or leisure, you can maintain your fitness with calisthenics, step-running for cardio and thorough stretching — all inside your hotel room or nearby stairwell.
Check out the Military.com Fitness Section for hundreds of articles that can help you do more with less equipment when needed. Enjoy your workout!
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