Squats
- Squats are an excellent lower body exercise that targets your glutes, quads, and hamstrings.
- How to do it: Stand with feet shoulder-width apart, push your hips back, and lower down as if sitting in a chair. Keep your knees behind your toes and stand back up.
- Tip: Add a pulse or jump at the top for extra intensity.
Push-ups
- Push-ups are a classic upper body move that works your chest, shoulders, and triceps, as well as your core.
- How to do it: Get into a plank position with your hands slightly wider than shoulder-width. Lower your chest to the ground while keeping your body in a straight line, then push back up.
- Tip: Modify by doing push-ups on your knees or against a wall if needed.
Lunges
- Lunges engage your quads, glutes, and hamstrings and can be done in even the smallest spaces.
- How to do it: Step one foot forward into a lunge, bending both knees at 90-degree angles. Push back to standing and repeat on the other side.
- Tip: Add a twist for a bonus core workout.
Plank
- The plank is one of the best core exercises, and it also strengthens your shoulders, back, and legs.
- How to do it: Get into a push-up position but rest on your forearms. Keep your body in a straight line from head to heels, and hold for as long as possible.
- Tip: To make it harder, try side planks or lifting one leg at a time.
Mountain Climbers
- Mountain climbers are a full-body, cardio-intensive exercise that gets your heart rate up while engaging your core.
- How to do it: Start in a plank position, then quickly drive one knee towards your chest and switch legs in a running motion.
- Tip: Keep your hips low and move as quickly as possible for a great cardio burn.
Tricep Dips
- You don’t need any equipment for tricep dips — just use the edge of a sturdy chair or bed.
- How to do it: Sit on the edge of a chair, place your hands beside your hips, and slide forward so your hips are off the chair. Lower yourself by bending your elbows, then push back up.
- Tip: Keep your back close to the chair for proper form.
Jumping Jacks
- Jumping jacks are a simple and effective way to get your heart rate up and warm up your body.
- How to do it: Jump your feet out wide while raising your arms overhead, then jump your feet back together while bringing your arms down to your sides.
- Tip: Try variations like star jumps for more intensity.
Burpees
- Burpees combine strength and cardio for a full-body workout that burns a lot of calories in a short amount of time.
- How to do it: Start standing, drop into a squat, place your hands on the floor, jump your feet back into a plank, then jump them forward again and stand up or jump up.
- Tip: Skip the jump at the end to modify for a low-impact version.
Glute Bridges
- Glute bridges are great for your glutes and hamstrings and can also help with lower back stability.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from knees to shoulders, then lower back down.
- Tip: Add a leg lift for an extra challenge.
High Knees
- High knees are a great cardio move that also strengthens your legs and engages your core.
- How to do it: Stand with your feet hip-width apart and quickly drive your knees up towards your chest while running in place.
- Tip: Keep your core tight and move as quickly as possible to maximize the cardio benefits.
Example Hotel Workout Routine
Here’s a quick 20-minute workout you can do in your hotel room using the exercises above:
Warm-up (3 minutes):
- Jumping Jacks — 1 minute
- High Knees — 1 minute
- Squats — 1 minute
Workout Circuit (3 rounds):
- Squats — 15 reps
- Push-ups — 10 reps
- Lunges— 12 reps per leg
- Plank — 30 seconds
- Mountain Climbers — 30 seconds
- Burpees — 10 reps
Cool Down (2 minutes):
- Glute Bridges— 12 reps
- Child’s Pose Stretch — 1 minute
- Hamstring Stretch — 1 minute
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No matter your fitness level or what equipment is available in your hotel, Kiwi Fitness can create a customized workout plan for you. Whether you have access to a fully equipped gym or just your hotel room floor, Kiwi Fitness will tailor your exercises to help you stay on track with your fitness goals, even when you’re traveling. Try Kiwi Fitness today for a personalized workout experience!
