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Published June 03, 2019
<article> <section> <p>It’s the excuse you’ve used for years: you travel for work, so there’s no real way for you to get workouts in consistently. You have trouble exercising when you are on the road. And with everything you have going on, the best you can hope for is to start working out again when you get home.</p> <p>But how can you expect to get results when you have to take a break every time you travel? </p> <p>Whether you’re traveling for work or play, it’s entirely possible to work out on the road. Actually, you can do an effective bodyweight workout right in your hotel room. All you need is 30 minutes, some floor space, and maybe a chair.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Best 30-Minute Hotel Room Workout</header> <p>Every minute on the minute, for 30 minutes, complete:</p> <ul style="list-style: none;"> <li>5 push-ups</li> <li>5 burpees</li> <li>10 split squats</li> </ul> <p>Each round should take between 20 and 30 seconds. Once you complete all 20 repetitions, rest for the remainder of the minute. </p> <p><b>To Scale:</b> If the 20 reps take longer than 40 seconds (meaning you only have 20 seconds or less to rest before the next minute starts) reduce 1 rep of the most challenging exercise.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How To Do This Workout</header> <p>Complete all 20 reps at the beginning of each minute as quickly as possible. Do the push-ups, burpees, and lunges in one giant set before resting.</p> <p>It might be tempting to go slower, giving you less time to rest but making it easier to pace. We advise against this for three reasons:</p> <ul> <li>You will get a better cardio workout from doing this as a <a target="_blank" href="" rel="noreferrer">high-intensity interval training</a> (HIIT) workout.</li> <li>You’ll have more time to catch your breath before the next set starts.</li> <li>You’ll have a better idea of which exercises are the most challenging for you to do when you’re tired—this gives you things you can work on in other sessions.</li> </ul> <p>And if 20 reps of these three exercises isn’t manageable right now, modify. See the “Scaling This Workout” section later in the article for specific ideas.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>The Exercises</header> <p>Here’s a quick explanation—along with <a target="_blank" href="" rel="noreferrer">Warrior Made</a> resources—for each of the three exercises.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="Push-ups"> </picture> </div> </div> <div class="sub-head">1. Push-ups</div> <p>Holding a <a target="_blank" href="" rel="noreferrer">plank</a>, keep your elbows at a 45 degree angle to your body. Go down to the floor and press back up. Squeeze your glutes and belly to ensure you stay in one straight line.</p> <p>Use <a target="_blank" href="" rel="noreferrer">wall push-ups</a>, <a target="_blank" href="" rel="noreferrer">hindu push-ups</a>, or another upper body <a target="_blank" href="" rel="noreferrer">beginner exercise</a> like explosive chair (or hotel bed) push-ups.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="Burpees"> </picture> </div> </div> <div class="sub-head">2. Burpees</div> <p>Starting in a standing position, bring your hands to the floor. Jump your feet behind your body to a <a target="_blank" href="" rel="noreferrer">plank position</a>. Do a push-up, then jump your hands back to your feet. Jump and clap your hands above your head. That’s <a target="_blank" href="" rel="noreferrer">a burpee</a>!</p> <p>Try <a target="_blank" href="" rel="noreferrer">burpee walkouts</a> if regular burpees are too hard or if you can’t jump, or use a chair.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="" type="video/webm"> <source src="" type="video/mp4"> </video> </div> <div class="sub-head">3. Split Squats</div> <p>With your back knee touching the ground in the bottom of a lunge, explode up. The lead lunge leg should alternate with the back leg.</p> <p>Jumping lunges may be tough at first. If you can’t jump yet, start with <a target="_blank" href="" rel="noreferrer">alternating lunges</a> or split squats.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Scaling This Workout</header> <p>The best part about this workout is you can modify it to meet your needs.</p> <p>For example, you can change the exercises based on your fitness level or reduce the time of the workout to 15 or 20 minutes. <a target="_blank" href="" rel="noreferrer">Your goal</a> can be to work up to 30 minutes in the future.</p> <p>You can also rewrite this workout to keep it fresh using other exercises completely. Keep the same structure, just change the exercises. See “<i>Can I Sub In Other Exercises?</i>” below for ideas.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Tracking This Workout</header> <p>Whether you write it down or track it online, record your score so you can reference it in the future. Write down things like:</p> <ul> <li>Did you finish all 30 rounds without scaling, or did you reduce at the 22 minute mark? </li> <li>Did you modify any exercises?</li> <li>Did you reduce reps at any point? Which exercise did you reduce?</li> </ul> <p><i>Why?</i> Because this hotel room workout is one you might find yourself doing again. This way, in the future, you can measure your fitness and <a target="_blank" href="" rel="noreferrer">be motivated</a> when you see improvement. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can I Sub In Other Exercises?</header> <p>Yes! Hotel rooms aren’t known for having a ton of space, so pick bodyweight exercises that don’t need much room. Here are some of our favorites:</p> <ul> <li>Sit-ups</li> <li><a target="_blank" href="" rel="noreferrer">Squats</a> (and the many variations like sumo squats)</li> <li>Jumping jacks</li> <li><a target="_blank" href="" rel="noreferrer">Planks</a> (and variations like side planks)</li> <li>Hollow holds</li> <li>Lateral jumps</li> <li>V-Ups</li> </ul> <p>Head over to our <a target="_blank" href="" rel="noreferrer">exercise section</a> for more bodyweight exercise ideas and tips for your workouts.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="hotel-room"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Other Workouts Can I Do In A Hotel Room?</header> <p>Here’s another fun way to get fit on the road: <i>travel with a deck of cards</i>. </p> <p>Pick four bodyweight exercises—like the ones in this article—and name each exercise one of the four suits: hearts, spades, diamonds, and clubs. Here’s an example:</p> <ul> <li>Hearts- <a target="_blank" href="" rel="noreferrer">Plank holds</a> (seconds)</li> <li>Spades- Squats</li> <li>Diamonds- Push-ups</li> <li>Clubs- Sit-ups</li> </ul> <p>Your workout? Go through the deck of cards. Pull a 9 of hearts, do a 9 second plank hold. Draw a 6 of spades? 6 squats. You get the idea. Go through the whole deck of cards and record how long it takes you.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Getting Fit On The Road—It’s Possible</header> <p>Don’t let traveling for work be an excuse to not get a workout in. Try this hotel room workout, scale it to meet your fitness level, or make up your own workout, and let us know how it goes!</p> <p>Want more workouts like this? How about more workouts <i>plus</i> a supportive, inspiring community of people all working toward becoming their best selves and transforming their bodies? </p> <p>Join the <a target="_blank" href="" rel="noreferrer">Warrior Made fitness tribe</a> and get results like thousands of others have.</p> </section> </article>

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