Reps And Room Service: The Hotel Room Workout Guide

By Perri Rothenberg,

You’ve just ordered room service – let me guess, it’s Eggs Benedict with Canadian bacon? Or maybe you’re the cinnamon French toast with seasonal berries type of person? Either way, you have around 30 to 45  minutes to kill while waiting and that is enough to burn off a good amount of your soon-to-arrive breakfast feast! Don’t waste time going down to the gym — here’s a  calorie burning hotel room workout guide to be completed in the comfort of your own room. 

It’s time to put down the remote and turn up the reps — we promise it’ll make the food taste that much better. 

pancakes post workoutPhoto by Ted Eytan CC BY 

We’ve partnered with personal trainer, Patrick Cole, fitness Instagrammer, Fit, Healthy, Happy Julia,  along with the Radisson Blu Dusseldorf to help maintain your fitness without stepping out of your hotel room. With a background in a variety of different training styles, Patrick has realized it’s very easy to be overwhelmed by fitness. He suggests to keep things simple with this hotel room workout guide that will help engage your core and kick-start your metabolism — all before breakfast!

Squats: Step aside J.Lo and Kim K.

Grab a medium sized towel from the bathroom, find an open space in your room and hold the ends of the towel above your head with your arms straight in the air. This will help engage your arms and core. Place your feet slightly wider than hip-width distance apart and bend your knees until your thighs are parallel to the floor. Squeeze your glutes to bring you back up to a standing position.

towel squat start position PATRICK’S TIP: Make sure not to extend your knees past your toes, form is key!

Towel squats

To say you worked out on vacation:
10 reps x 3 rounds
To justify crepes at breakfast:
15 reps x 3 rounds
To maintain weight loss:
20 reps x 3 rounds

Push-ups: From flab to fab

Find an open spot on the floor of your hotel room (tip: use the towel from the above exercise as a yoga mat), set your hands slightly wider than shoulder width apart, and your feet slightly narrower than shoulder width apart. Look slightly in front of you and tighten your glutes, abs and arms. Lower yourself 90 degrees, pause, think about the Nutella smothered croissant you’ll probably eat for breakfast and press yourself back into a straight line.

push up hotel workout

push up hotel workout

Maybe you ordered two Nutella smothered Croissants for breakfast…

No problem. Use a desk chair or a raised surface from your room and place your feet on top while walking your hands out into a  plank position. Facing down, keep your arms shoulder width apart and follow the instructions above.

chair push up start position

chair push ups

To say you worked out on vacation:
10 reps x 3 rounds
To justify crepes at breakfast:
15 reps x 3 rounds
To maintain weight loss:
20 reps x 3 rounds

Mountain Climbers: Fit for Everest

Begin in a push up position (see above) making sure your hips are square and arms straight while facing the floor. Bring your right knee towards your chest, and alternate sides rapidly and repeatedly. Remember ladies (and gents), the faster you move your legs, the less guilty you’ll feel while sipping a martini at happy hour.

Mountain climbers

PATRICK’S TIP: Make sure to keep your body in a straight line without raising your hips in the air.

mountain climber position 2

To say you worked out on vacation:
10 reps x 3 rounds
To justify crepes at breakfast:
15 reps x 3 rounds
To maintain weight loss:
20 reps x 3 rounds
(P.S.  1 rep equals the movement of your left and right leg)

Leg Raises: Raise your legs if you want abs like Gwyneth 

Lie face up on the floor with your hands near your hips (if you want to cheat a little bit place your hands facing down under your hips – this will help stabilize your body). Slowly raise your legs until they are at a 45 degree angle to the floor,  hold for 1 second and slowly lower your legs back down to starting position and repeat.

leg raise start position
PATRICK’S TIP: Don’t forget to breathe, it will help engage your core and make the workout a little easier. leg raises

To say you worked out on vacation:
10 reps x 3 rounds
To justify crepes at breakfast:
15 reps x 3 rounds
To maintain weight loss:
20 reps x 3 rounds

Wall Sits: Have a seat in the “Roman Chair”

Yes! It’s finally the last workout (congratulations, your room service should be on its way!). This one will melt away and tone up those thighs. Slide down any wall in the room until your knees and hips are both at a 90 degree angle. Keep your upper back and shoulders pressed against the wall, both feet should be flat on the floor. Hold this position for 30 seconds, stand up, shake it out and repeat. If you’re feeling ambitious, repeat two more times.

Wall sit position

To say you worked out on vacation:
30 seconds
To justify crepes at breakfast:
30 seconds x 2 rounds
To maintain weight loss:
30 seconds x 3 rounds

Pack Lighter

The best part about working out in your room is the ability to pack light. Bring a pair of shorts and a sports bra and you’re ready to begin. If you’re tight on space, leave your sneakers at home. It’s that simple.

Shop the look on Room5

Shop the look: Running Shorts & Sports Bra, Nike. iPad, Apple.

So get moving and let us know what your favorite fitness routine is while traveling!

 

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*Cover Photo by Aurimas CC BY