Written by Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
Travelling often disrupts our daily routines, making it challenging to maintain a consistent workout regimen. Whether you're on a business trip or vacation, finding time and space for exercise can be tricky. However, staying active while travelling is crucial for maintaining fitness levels, reducing stress, and enhancing overall well-being. Here are my top three workouts for hotel rooms, with minimal equipment required.
1. Full bodyweight workout
Bodyweight exercises are perfect for hotel workouts because they require no equipment and can be effective for all fitness levels. Here's a full-body workout to keep you in shape:
Exercises:
Sumo squats: Targets inner thighs and glutes.
Push-ups: Works the chest, shoulders, and triceps. Modify with knee push-ups if needed.
Lunges: Strengthens legs and improves balance.
Nordic lean backs: Engages the quads and core.
Plank with toe taps: Enhances core stability and shoulder strength.
Boat/Russian Twist: Strengthens the core and obliques.
Benefits: These exercises build strength, improve cardiovascular fitness, and require minimal space, making them ideal for a hotel room setting.
2. Full-body resistance band workout
Resistance bands are versatile and lightweight, making them perfect for travel. Here's a comprehensive full-body workout using resistance bands:
Exercises:
Crabwalks: Engages the glutes and hips.
Squats: Strengthens the lower body.
Bicep curls: Tones the arms.
Tricep kickbacks: Targets the back of the arms.
Seated row: Works the back and shoulders.
Shoulder external rotation: Improves shoulder stability.
Bridge: Strengthens the glutes and core.
Roll Ups: Engages the core.
1/2 Roll backs with bicep curls: Combines core and arm workout.
Moving from one exercise to the next with minimal rest helps to keep your heart rate raised.
Benefits: This workout provides a full-body strength training session, helping to maintain muscle tone and flexibility while travelling.
3. Yoga full body strength, stretch, and balance workout
Yoga is excellent for maintaining flexibility, balance, and mental well-being while travelling. This routine combines strength, stretch, and balance exercises.
Flow:
Vinyasa Sun Salutation: Warm-up that stretches and strengthens the entire body.
Stork Pose: Enhances balance and core strength.
Warrior III Pose: Strengthens the legs, back, and core, improving balance.
Join me in my video where I flow through the Vinyasa Sun Salutation sequence. Finishing with a Stork and Warrior III flow for improved strength and balance.
Benefits: Yoga reduces travel-induced stress, improves flexibility, and promotes relaxation, making it a perfect way to unwind after a long day.
Staying active while travelling doesn't have to be complicated. These three hotel room workouts – a full-body weight workout, a full-body resistance band workout, and a yoga full-body strength, stretch, and balance workout – are designed to keep you fit, energized, and stress-free on the road. Not only do they require minimal space and little to no equipment, but they are also highly effective at maintaining your fitness levels.
And if you can travel with some gear, consider packing suspension training straps, a trigger ball, or a lightweight yoga mat. These items can add variety to your hotel room workouts and are easy to carry.
Staying motivated can be challenging, but setting small, achievable goals can make a big difference. If you need help with motivation then read my article “How to Motivate Yourself To Workout”.
Next time you're away from home, give these workouts a whirl or try my quick 10-minute Ab Blaster. And remember, the key to staying consistent with your workouts while travelling is to make them fun and adaptable to your environment. So, pack your workout gear, set aside a few minutes each day, and keep moving no matter where your travels take you. If you need a more personalised plan when travelling then get in touch or try my Online Personalised Training Programs.
Safe travels and happy exercising!
Nicki Jennison, Health Coach
Fitness expert Nicki Jennison, founder of Fitness Faster Online Global Training, specialises in guiding women through menopause and training men through mid/late life challenges.
With over 20 years of proven experience, Nicki addresses health, energy, injuries, nutrition, hormones, strength, and weight loss. Beyond her mentoring role for Personal Trainers, Nicki Holds a Diploma in Advanced Personal Training and a Degree in Education. She continuously enhances her expertise in health and fitness through ongoing study, including NLP Life coaching, Rehab Training, and Hormonal Profiling amongst other qualifications.
Setting herself apart with a focus on individualised training, Nicki's practical and evidence-based philosophy extends beyond the gym, considering broader lifestyle factors such as sleep, stress, toxins, and hormones. Tailoring her methods to busy schedules, she delivers exceptional results and crucial support to improve fitness, health, sleep, strength and energy.
