Just as you can find ways to eat healthy when you’re traveling, you can also find ways to continue your daily workout regimen—even if the weather is crummy and your hotel’s archaic gym has dusted over. As small as your hotel room might be, there are plenty of equipment-less exercises you can do when you’re away from home. But if you’re still not convinced you can build muscle mass without those dumbbells, check out these fitness tips below.
Warm Up:
To loosen your muscles and get your body ready to work out, do the following exercises consecutively, which should only take about 5 minutes: 25 jumping jacks, 15 body squats, 10 pushups, 10 lunges on each leg, and 25 jumping jacks.
Dips:
Put your palms on the edge of the bathtub with your fingers pointing towards your legs. (Your hands are behind you and you are supporting yourself on the tub). While keeping your legs out straight in front of you, bend your arms and lower your body up and down. Repeat ten times.
Single-Leg Run:
Get into a lunge position with your right foot forward, keeping your left arm bent in front of you and right arm bent behind you. Quickly bring your left knee in front of you at hip height as you swing your arm back and bring your right arm forward. Repeat this as quickly as you can 30 times. Repeat on the other side (left foot forward, right arm bent in front).
Pushup and Run:
Lie facedown in pushup position with your palms on the floor just outside of your shoulders and your feet hip-width apart. Keeping your abs tight, lift your right foot and bring your right knee into your chest. Quickly switch to bring your left knee to your chest. Do this four times and lower yourself back to the starting position. This is one rep; complete ten reps in a row.
The Suitcase Workout
The very suitcase you hate lugging around the airport is all you need to add weight to any exercise, which you can even alter by adding or removing contents. Once you’re ready, try these exercises:
- Exercise 1: Stand with your feet shoulder-width apart and hug your suitcase closely to your chest. Push your hips back and lower your body so that your thighs are parallel to the floor. Next, stand back up, wrap your right arm around your bag, and move your suitcase to your right side. Do another squat and bring the suitcase back in front of your chest. Repeat this move and bring the suitcase to your left side using your left arm. Continue alternating back and forth for one minute.
- Exercise 2: Get into a tall kneeling position and place your suitcase on your right shoulder with one hand on each side of the bag. Tighten your abs and press the bag with your hands as you bring the suitcase over to your left shoulder. Alternate back and forth for one minute.
