Anyone that has developed a great workout routing for themselves knows the amount of dedication that it takes to maintain it. This becomes an even more difficult task if you’re constantly traveling. Traveling takes you away from the daily gym visits and often leads to a change in your diet while on the road. This is true for many people even though they have intentions to stay fit. Not everyone has the flexibility to use the equipment provided in the fitness rooms and sometimes the hours don’t correspond with your availability. The good news is that you can transform your hotel room into your own personal workout space. Check out some workout routine ideas to use in your hotel room for a great on-the-go workout.

Stretching

Stretching is an important part of every workout, especially when traveling. We have all experienced a tight muscle feeling after a long day of traveling, whether by airplane or a road trip. Stretching is a great way to loosen yourself up and will make the rest of the workout routine a bit more comfortable.

There are several stretches that target various areas. The first is the standard toe touch. Stand with your feet together, stretch your arms upward, then bend down to reach your toes. This position should be held. Side bends are also good stretches; simply reach one arm up and lean over the opposite side reaching as far as you can. Repeat this stretch for both sides. The third stretch involves stretching both arms out to your sides, keep your feet together, and twist your body while swinging your arms. This group of stretches will get your legs and arms ready for the next exercises in the routine.

Push Ups

The classic push-ups are good to add to any routine. They are effective arm exercises and don’t require much room which makes them perfect for your hotel room routine. There are a couple push-up varieties that you can use as you progress and get more comfortable with multiple sets of push-ups.

The first variation is the standard push-up. Facing down on the ground, your feet should be outstretched then proceed to use your arms to push yourself up while keeping your back straight. A good place to start for beginners is 3 sets of 10 and allow yourself approximately one-minute rest in between each set.

After these push-ups become easier, try crossing one foot over the other. This method adds a factor of balance to the push-ups and strengthens more body areas.

The third alternative is to use a chair in the hotel room or your bed and elevate your legs on top. Keep your hands planted on the ground and proceed with the push-ups as per normal.

Planks

Many people are unfamiliar with planks but they are a great exercise, especially in hotels. Planks are another floor exercise routine that is sectioned off into multiple sets. This is great to have in your workout routine to help strengthen your arms and core.

Planks are done in almost the same position as a push-up. Lay on your stomach with your legs outstretched. Instead of pushing up on your hands and motioning up and down, you will simply lift yourself up by your forearms and hold the position. Keeping your head facing down puts less strain on your neck and makes the planks easier. For beginners, this position should be held for at least 20-seconds and then you can break for about one-minute in between sets. Three sets are usually good for a quick routine. Those that are comfortable with the position can try to work themselves up to 3 sets of one-minute planks.

Dips

Dips are perfectly made for hotel rooms and fit great within the routine. Dips are a variation of pushups and train related body areas.

To do a “dip” you need two relatively level but elevated surfaces. You could use a chair and a bed, both beds if you have a double, etc. Your feet should be placed on one side while sitting down on the other side. You will then use your arms to life yourself up and down. It should feel like a sitting push-up. Try to do about 10-20 dips and then rest for another minute in between sets. For the dips, you should do at least 3 sets. This will give you a standard dip routine.

Dips can also be customized depending on your skill level. For smaller dips, elevate your feet higher than the rest of your body and do the same techniques while avoiding touching the ground. For deeper dips, only elevate your body with your feet on the ground and go as low as possible before going back up.

Leg Raises

A good hotel room exercise routine will cover all major parts of your body. With the routine so far, you would have gotten a great workout in your arms and core. Next up are the legs and leg raises are a great addition to the routine that are simple to do.

Leg Raises are done by laying on your back with your legs together and outstretched. From this position, raise your legs approximately 3 inches up from the ground and hold them here. When you’re ready, motion your legs separately up and down but not raising them too high or hitting the ground. Keep your arms on the ground down by your sides for improved balance and maintain the “wiggle” movement for about ten seconds. Rest for another minute then continue the routine with about three sets.

The total time spend on the above exercises should be no more than 25 minutes. It’s great timing for those that need a quick workout in the morning or before bed. Each of these exercises can of course be tailored to your current workout level. Remember to consult with your physician if you have any questions regarding your physical capabilities. They will be able to provide exact advice on the ideal time to dedicate to such activities or alternatives. The best part about the entire routine is that you can do each part of it in the comfort of your own hotel room.