If you travel frequently for business, it’s easy to let the disruption in your daily schedule derail your workout routine.
Many hotels offer a fitness center with a treadmill, elliptical and usually a few dumbbells. If there’s a pool, you have even more options for a pre-meeting workout.
If you want to squeeze in a workout while on the road, here are some great hotel workouts that you can complete in 20 minutes or less.
Start with a warm-up of 30-60 seconds of each:
1. Jumping Jacks
2. High Knees
3. Leg Swings
4. Arm Swings
5. Core Twists
Then, do 2-3 sets 12 each:
1. Push Ups
This exercise can be done modified with your knees on the floor for a great upper body workout.
2. Tricep Dips
Using the edge of a chair or the bed, you can use your body weight to build strength.
With your feet hip-width apart, lower down until your hips and knees are parallel, then come up and repeat. For a modified skill, place your back against the wall and slide down to a 45-degree angle, then hold for 30-60 seconds.
Hold a plank for 30-60 seconds, keeping your back flat and core tight. Modify this workout with your knees on the floor.
5. Suitcase row
Holding your suitcase in your right hand, lift your left leg and bend forward at the hips, keeping your back straight and your core muscles engaged. Slowly lower the suitcase almost to the floor and then return to a tall stance. Repeat six times per side.
6. Wall Sit
Stand against a wall and slowly slide down until your thighs are parallel to ground – as if you are sitting in an imaginary chair. Hold for 60 seconds.
Another tip? Pack a set of resistance bands and up the ante with some additional strength training.
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