No Gym on the Road? A 20 Minute Hotel Room Workout
Travel season is coming. Flights, road trips, family visits, a bed that is not yours. For a lot of people, a trip is where the routine falls apart. One missed workout turns into a week, and a week turns into "I will start again when I get home."
You do not need a gym to stay on track. You need a floor, a little space and about 20 minutes. Here is the workout I give my athletes when they are away.
The rules for training on the road
Keep it short. Twenty minutes is plenty. The goal is to keep the habit alive, not to set a record in a hotel room.
Keep it quiet. No jumping if you have neighbors below you. Everything here is low impact and safe to do on carpet.
Keep it simple. Four moves, done in a circuit. If you can do them in your socks next to the bed, you are good.
The circuit
Set a timer for 20 minutes. Do each move below, then rest 30 seconds, and go around again. Move at a pace you can hold the whole time.
1. Bodyweight squat, 15 reps. Feet shoulder width, chest tall, sit back and down, then stand up tall. Slow on the way down.
2. Push-up, 8 to 12 reps. Hands on the floor, or on the edge of the bed if the floor is too hard right now. Keep your body in one straight line from head to heels.
3. Reverse lunge, 8 per side. Step back, drop your back knee toward the floor, then drive through your front foot to stand. Hold on to a chair if you need balance.
4. Plank, 30 seconds. Forearms down, squeeze your glutes, and keep your hips level. Breathe.
How many rounds? As many as you can do with good form in 20 minutes. Stop a rep or two before your form falls apart.
Make it harder or easier
Too easy? Slow every rep down to a count of three on the way down. Add a pause at the bottom of each squat and lunge. Take a shorter rest.
Too hard? Cut the reps in half, use the bed for your push-ups, and take a longer rest. A lighter version still counts.
Bonus: a two minute reset
After a long flight or a long drive, your hips and back are tight. Spend two minutes on the floor. Hug one knee to your chest, then the other. Roll onto your hands and knees and slowly arch and round your back. It feels good and it loosens you up for the day. I wrote more about moving well in mobility exercises for beginners.
Hard workout on the road? Rest well afterward. My workout recovery tips cover sleep, food and rest.
Check with your doctor before starting a new routine, especially if you have an injury or a health condition. Stop if you feel sharp or sudden pain. This post is general fitness guidance only.
Want a plan for when you are home too?
Training gets easier when someone is in your corner. At Erie Shore Athletics in Avon Lake, our coaches will build around your life, travel included. Book your free intro and let's make a plan.
Coach Terry