If you’re a businessman or woman, on the go or a frequent vacationer, there’s a good  chance that at some point you’re going to end up away from your gym and on the  hunt for a place to work out. While many assume that every hotel comes equipped  with a gym, this is often not the case. Even some pricey boutique hotels do not  include an exercise room, so it’s important to have a workout backup plan.

This is where hotel workouts come into play: you can use items found in your hotel room as props to help you work out and maintain your  physique while out of town. The key to an effective hotel workout is finding  creative ways to challenge the muscles, all while using your own body weight or  props. For the cardioportion of your hotel workout, options include  stepping up and down on a chair or bench, running stairs located in the hotel,  skipping (outside if you’re not on the bottom floor), or simply going for a  run. For strength training, you’re going to need to put a spin on  traditional exercises to create your hotel workout. Here are some  useful ways to get an effective hotel workout.


To complete your hotel workout, you can use the following  props:

  • 2 2-liter bottles of water obtained at a nearby grocery or convenience  store
  • 2 chairs found in your room

The objective of your hotel  workout is to move through the following exercises as quickly as possible.

Body weight squats with wall squats

Start your hotel workout by holding  one of the water bottles directly out in front of you with your feet  shoulder-width apart. Begin to squat down, keeping your toes pointed  forward and going as low as possible. Complete a total of 30-50 reps, depending  on your fitness level. Then, stand with your back against a wall and  move down into the squat position so that your knees are at a 90-degree  angle. Hold this position for 20-30 seconds.

Push-up sequence

To add more difficulty to regular push-ups, place your  feet on top of the bed while keeping your hands on the floor. Your body should  be on a flat decline. From there, perform push-ups as usual.   Once you’re finished doing 15-20 reps, turn your body while lifting one hand off  the floor so that you are sideways with one arm fully supporting your body.  Maintain this position for 20 seconds. After you’re finished, repeat  the push-ups, only this time place your hands in a triangular position.   Repeat once more on the other side, holding the sideways position to complete  this sequence.

Posted by Ngo Okafor

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