Are you looking for a short workout that you can do in your hotel room? This 10 minute hotel room workout is sure to get your heart rate up and can be repeated as many times as you would like to increase your workout time.
10 Minute Hotel Room Workout
Do each exercise for 30 seconds
- Jumping jacks– Start with your feet together and hands at your side. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. This can be modified by stepping the right leg out to the side, then bring it back, then stepping the left leg to the side.
- Reverse lunge– Standing straight, contract your core muscles. Lift your left foot off the floor and step backward. Bend your right knee to form a 90 degree angle between your thigh and calf, while lowering your left knee toward the floor. Push yourself upward with your thigh muscles and return back to the starting position.
- Push-ups– Engage your upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down. This can be modified by putting your knees on the ground. Make sure you are not using your butt, stomach or the lower half of your body to pull yourself up– use your arms. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.
- Body Weight Squats– Stand with your feet slightly wider than hip-width and your toes turned out slightly. Your hands are by your sides with your palms facing inward. Pull the shoulders down your back toward your hips. Keep your heels on the ground and your head facing forward. Unlocking your hips and slow start to lower your body as if you are sitting in a chair. Keep sending hips backward as the knees begin to bend. As your butt starts to stick out, make sure your chest and shoulders stay upright, and your back stays straight.
- Knee lifts/ high knees – Stand with your feet shoulder width apart. Raise up your right knee and then place the leg back down. Alternate legs and start picking up the pace. If you need a challenge, pick up the pace as if you are jogging in place with your knee lifts.
- Butt kickers– Walk or jog in place while kicking your heels back towards your glutes. Make sure you are kicking your heels back straight, not to the side.
- Squat Jumps- Perform a normal squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). When you reach the bottom of the squat jump up with your arms reaching towards the ceiling. This can be modified by lifting one leg at a time, rather than jumping when you reach the bottom of the squat.
- Fire Hydrant Lift– Get on your hands and knees with your hands aligned underneath your shoulders, knees and hands shoulder width apart. Lift one leg out to the side while keeping your knee bent (like a dog visiting a fire hydrant) then lower leg back down. (15 seconds each side)
- Donkey kick– Get on your hands and knees with your hands aligned underneath your shoulders, knees and hands shoulder width apart. Lift one leg, keeping your knee bent, towards the ceiling. Movement should only occur at the hip joint. (15 seconds each side)
- Plank– Start in a push up position. Lower your forearms to the ground so your elbows and fists are flat on the ground. Curl your toes under while you engage your core and focus on pulling your bully button to your spine. Keep your glutes flexed and hold your body as straight as possible. Keep your eyes pointed down at the floor.
Repeat! This circuit can be done as many times as you like to increase your hotel room workout time.
If you are interested in a custom hotel workout, we can help. We provide hotel workout routines that are customized for you and the hotel that you will be staying at. If you need more help learning how to exercise or would like encouragement along the way, we offer Virtual Personal Training over Skype. Our trainer can work with you one-on-one from any location! Contact us today to learn more.
Business Travel Life strongly recommends you consult with your physician before engaging in a new exercise program. You should be in good physical condition and be able to participate in the exercise. Business Travel Life is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Business Travel Life from any and all claims or causes of action, known or unknown, arising out of Business Travel Life’s negligence.
Business Travel Life
Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.
