You think of the gym when you think about working out, but your work schedule doesn’t allow you to go there and improve your fitness. You may not find a gym in every hotel, but this doesn’t mean that you should develop a relationship only with the minibar. You can work out in your hotel room. This workout allows you to improve your fitness level and burn fat, without having to pack your dumbbells or skipping rope.
We have science to back us up on this. A US study proved that working on an unsteady platform, such as a pillow or bed, makes your hip and leg muscleswork 13 percent harder to maintain balance. This exercise will not take you more than 30 minutes. You won’t be late for your 10am client meeting.
You need: a pillow, a mattress, a chair, and a stopwatch
Warmup Perform a 5-minute warmup by doing heel flicks, jumping jacks, and jogging. Do some squats and then do some walking lunges, and press-ups in a row to loosen up your muscles and allow blood to flow throughout your body.
Pillow Sprint: Place the pillow on the ground and stand on top of it. Sprint as fast as possible on the spot, using your legs to drive and your arms to pump. After each sprint of 30 seconds, rest for 10 seconds.
Squat with one leg: Stand up on one foot, and extend the opposite in front of yourself. Holding both arms out, slowly squat and go as deep as you can. Hold your heels for a moment, and then slowly push up, while squeezing the glutes.
Step up: Stand straight with your arms at your sides, facing the bed. Step up by placing your entire right foot on the mattress, then driving your leg upwards and standing on both feet. As you step down, lead with your left foot and return to your starting position.
Feet up triceps Dips: Sit with your feet resting on the chair. Slide your backside from the edge of the bed by placing your heels on it. Slowly lower your body to the floor by bending your elbows. Keep your elbows tucked. Your arms should be straight when you push back.
Side Plank: Begin on your side, with your feet close together and your forearm just below your shoulder. Your core should be contracted and your hips raised until you are in a straight-line from your head to your feet. Keep the position as long as possible.
Superman Lie on your back with your legs straight, and your arms extended in front of your body. Raising both arms and legs together, so they are 10-15cm above the floor in a bowl-shaped position with your body. Hold this position and then return to the starting position.
Reverse Chair Crunch: Sit in a chair, but don’t lean back. Keep your shoulders straight. Keep your legs in control and push them out. Then, pull your knees to one side. Then, push them out and pull them back in the opposite direction. This is one rep.
Rest for two minutes after completing a circuit before repeating. Complete as many circuits as possible within the time limit.