While traveling around we often find ourselves in a number of different types of accommodations. From apartments to hotels to hostels; we often must be flexible with our fitness. Often when you are in a new location for only a few days finding a gym is not of utmost importance. A one-day pass to the gym is often expensive and it may take some time for you to find the location of the gym.
Fitness Is Not Always A Priority
Sometimes you may want to do other things with your time instead of hitting the gym or looking for a park with a sufficient jungle gym to hit pull-ups and dips at. Your apartment, hotel, or hostel often does not have a gym either. Thus, we are stuck with a few options. Get some quick cardio in by running outdoors for a bit or get a workout in the hotel room.
I am not a big fan of jogging or cardio in general so I always choose the hotel room workout. While depending on your hotel room, you may have chairs, a bench, or even a makeshift pull up bar in your room. However, many times you will have nothing of the sort. Sometimes you room consists of a bed, a nightstand, and the floor.
This workout is designed when you have absolutely nothing at your disposal except the floor and your body. No equipment of any type.
A Hotel Room Workout When You Have No Equipment
This workout will focus on giving almost your whole body a workout without any equipment whatsoever. Upper body, lower body, and core are all included in this workout. A premium is placed on core work in this workout, as your core is the easiest part of your body to work without equipment.
I developed this workout because I legitimately have to workout everyday (6 days a week). If I don’t get the endorphins flowing, my day often goes down quickly. This combined with the fact that I hate cardio and burpees contributed to this workout being my go-to workout when I have nothing else available. The workout can be tiring, but it is not too difficult. You can complete this workout 3, even 4 days in a row and still see positive results without overtraining the same muscles too much.
Sets, Rest, & Time
You should strive to finish 5-6 sets of the circuit. Depending on your fitness level, you should rest between 10-30 seconds on between each exercise. After you complete a circuit, you can rest for 1-2 minutes before starting the next circuit. You should strive to finish the workout in 45 minutes to an hour.
Here it is:
- Quad Stretch
An easy warm up for each circuit you do, the standing one-leg quad stretch does a few things. First, you stretch out your quad. Second, you work on your balance while strengthening the smaller muscles in the calf and foot. Don’t use anything to help you with balance. Hold each stretch for 30 seconds on each leg.
- Wide Push-Ups
Fairly self explanatory, wide push-ups are designed to help develop or maintain your chest. You should be able to do between 20-40 each set. You should go almost until the point of exhaustion on each set. I typically start at 40 and end up around 30 by my last set.
Again, a common fitness exercise done by people in all walks of life. The plank is done to work the core and abs. Hold each set for one minute. Anything less than a minute is weak, no excuses.
- Standing Lunges
I’ve found body weight squats to be absolutely worthless for the most part other than a light warm up. However, lunges without any weight can often be quite exhausting and deliver great results. The key to getting the most out of your standing lunges is to focus on your form. Lunge out as far as possible on each rep while keeping your chest up. The weight in your front foot should be in your heel, not in your toes. Hold the lunge at the bottom of the rep with your knee cap hovering slightly above the ground. Your front knee should never even come close to a 90 degree angles because you lunged out so far. Each set should be 8-16 reps on each foot or 16-32 total lunges.
- Tight Push-Ups or Diamond Push-Ups
This set of push-ups is designed to hit your triceps. I despises diamond push-ups as they bother my wrists for some reason. However, I still keep my hands quite tight while doing this set of push-ups. I find these push-ups a bit harder and typically start at 30 reps and end up around 20 reps on the last set. Again, focus on going until you can’t any longer on each set.
- Leg Lifts
Another basic ab exercise that is quite common and great for working the lower abs. I prefer to place my hands under my butt in order to give the lower abs a bit more work. make sure to focus on coming down slowly. I strive for 20 reps each set, but 15-20 each set is fine.
- Explosive Tuck Jumps
Explosive tuck jumps are a great leg exercise that are perfect for hotel room workouts. Explosive tuck jumps are designed that you do not need a high ceiling to complete them. Instead of focusing your explosion on jumping as high as you can, you focus on jumping high and tucking. This causes you to stay somewhat low to the ground while still performing a very explosive movement. Make the movement as plyometric as possible by getting off the ground as quickly as you can in rapid succession. I’ve found 6-8 reps works best for each set as this is meant to be an explosive movement.
- Stomach Vacuums
This easy ab exercise is designed to workout your transverse abdominal and trim your waistline. Simply suck in your stomach as far as you can for round 20 seconds while continuing to breathe. Do not hold your breath.
- Alpha Posture Pose
Created by Mike at Danger & Play, this posture exercise is great for boosting testosterone levels. Do a set of five each set.
Other Resources On Hotel Room Workout When You Have No Equipment
While I truly believe this hotel room workout is all you need, things can get repetitive. If you are constantly on the road you will find the need to change things up.
Christian McQueen put together a number of different workouts to do while traveling around in one of his books. You can check it out here.
Lastly, Swoop The World put together a pretty good guide on staying in shape while traveling.
No Excuse To Not Be In Shape
While putting on mass on the road is quite difficult, staying in shape is not. You can maintain your gains, stay cut, and keep in shape simply by utilizing body weight work while on the road. You have no excuse!