You’re on the road, stuck in a hotel without a weight room. Sure, there might be a treadmill for cardio, but nothing to get a really good workout. What’s a fitness person to do? You can search for a gym nearby and pay for a day pass, you can skip the days (oh no!) or you can do a workout in your room without weights using your body weight. You can do a workout anywhere!
As I’ve experienced traveling across the country, unless you’re informed and prepared, you can end up skipping days instead of getting the workouts you need. A lot of hotels are getting better at having a complete weight room, but there are still plenty that don’t. I’m here to give you the informed part and get you prepared for working out anywhere.
This is the typical childhood jumping
I stress that in all exercises, engage your core and you will accelerate your
These squats are done like a typical squat, just without weights. Variations can include jumping at the top of the exercise, then squatting back down.
The squat mainly focuses on the glutes and thighs, so you’ll want to include them with other exercises for a full-body workout.
The push up can benefit your entire body.
You use arms, shoulders, chest, back,
Then, if you need more of a challenge, you can add the variation of clapping while going up or even adding a weight to your back if you have something available (ie a heavy book.)
The plank is used to develop your
Including the jumping jack movement, it turns into a cardio workout that raises your heart rate and burns even more calories. To do it, from the plank position (on your hands, not elbows)
Burpees with pushup and jump
Probably the best bodyweight exercise available. The
I recommend these over the elliptical or bike. Every
To do them: Stand up straight, then get into a squat position with your hands on the floor in front of you.
Kick your feet back into a pushup position and immediately drop your chest to the ground (pushup.)
Return your feet back to the squat position as fast as possible.
Immediately jump up into the air as high as you can.
The flutter kick targets your lower abs and hip flexors. If you want to tone your stomach fast, then include flutter kicks.
They help you burn a lot of calories and, if you can do them for a minute, then rest 30
These exercises are a great start to keep you in the fitness routine or to start a general workout regimen. If you would like more, REVolutionize Your Body can put together a complete custom workout in our facility that utilizes just your body weight.