Don't let travel put a damper on your workout routine. From quick workouts in the hotel gym to simple exercises you can do in your hotel room, there are plenty of ways to get fit - and stay fit - when you're on the road.

Opt for a High-Intensity Routine

How can you make every minute matter when you're working out away from home? Head to the hotel gym for a 30-minute workout combining cardio with strength-training exercises. Spend five minutes warming up with stretches and jumping jacks before using the treadmill. If you’re up to it, sprint for one minute and jog for two. Take one minute to do multiple repetitions of a simple exercise, such as push-ups, squats or crunches, and repeat the process four times. Finish up with a five-minute cool-down routine.

Combine Cardio with Strength Training

If you prefer a more moderate workout with similar results, follow up your favorite cardio routine with focused muscle-training exercises. This workout is ideal for most hotel gyms but is just as easy to perform in your hotel room with no equipment. Stretch and warm up, then spend 10 to 20 minutes with a moderately paced cardio workout, depending on your schedule. Try the gym treadmill or elliptical trainer, or go for a jog around the hotel grounds. Complete your workout with muscle-strengthening exercises. Use dumbbells or body weight to add resistance during curls, presses or squats. Complete each repetition as slowly as possible for the most effective results.

Bring Your Workout Equipment

When you don't have time to hit the hotel gym, bring along a few fitness essentials to use in your hotel room. Stability balls are excellent for core strength training, while a good jump rope provides a terrific cardio workout. Resistance bands and rings are versatile enough for travel as well, and a number of other workout products are designed for portability.

Don't Forget A Fitness Band

How do you stay motivated to keep up your fitness regimen while you're on the road? Use a fitness band to monitor and track your progress, but also use it to stay connected with family and friends for encouragement and accountability. Choose a band that offers typical tracking features, such as a step counter and pulse reader, along with more personable features, including goal setting, social sharing and automated encouragement messages.

Keep a Go-To List of Exercises

If your hotel doesn't have a gym or fitness facility, don't get discouraged. It's easy to use this as an excuse to skip your workout, especially if you didn't bring along any other workout gear, such as fitness bands or a jump rope. Keep a list of simple exercises that provide total-body benefits but only take a minute to complete so that you have no excuse, regardless of your busy schedule. Focus on exercises that use body weight to work a variety of muscle groups, such as lunges, plank holds and bridges. Save the file across all your devices so it's easy to access wherever you are.

Skip the Hotel Gym Workout Completely

When the hotel's fitness center gets boring, switch up your travel exercise regimen. Walk or jog at a nearby park, play Frisbee golf, or take advantage of pull-up bars on a nearby playground. All you need is a bench or picnic table to do a quick workout circuit with jumping jacks, lunges, dips and crunches. The hotel stairwell is a great gym alternative if there isn’t a park nearby, while the hotel pool is ideal for laps or water aerobics.

With so many ideas for quick and easy hotel workouts, there's no excuse for skipping your exercise regimen when you're on the road. Plan your fitness routine in advance whenever possible, pack accordingly, and take advantage of technology to keep you and your workout on track wherever you go.

 

**The contents of this article are for informational purposes only. The information does not constitute a medical consultation and cannot replace medical advice. Any information should never be used as a substitute for the advice provided by your physician or other health care provider. Before you start working out, you should get a medical checkup or otherwise be fit for this type of activity. It is important that you warm up and stretch before each workout, and that you use common sense while exercising: do not go over the top when exercising! If you experience any pain, feel weak, dizzy or exhausted or become short of breath, immediately stop your workout.

 

Cited Resources:
1. http://carrotsncake.com/2014/05/3-high-intensity-workouts-for-hotel-gyms.html
2. http://www.endofthreefitness.com/man-vs-hotel-gym-the-ultimate-travel-workouts/
3. http://www.theranchathletics.com/news/road-warrior-hotel-gym-workouts#.Vct9LnFViko
4. http://www.active.com/fitness/articles/staying-fit-on-the-road-876856