The quick hotel-room workout.

If you’re away from home with no gym, pool or park in sight, what can you do to get your exercise fix? Give this quick hotel-room workout a try! With exercises ranging from beginner to pro, you may find it harder than you think! (All links go to demonstration YouTube videos)

Warmup

Exercise	Time/Sets	Alternate Exercise
Jumping jacks	1 minute bursts x 2 (30 sec rest in between)	Try burpees to make the workout more intense.

Jumping jacks and burpees will get your heart rate up, ready for your workout.

Workout

Exercise	Time/Sets	Alternate Exercise
Pushups	30 seconds x 4 (45-60 seconds rest between sets)	To make easier, use a desk or chair to do incline pushups. To make harder, raise feet onto a chair for decline pushups.
Squats	30 seconds x 4 (45-60 seconds rest between sets)	To make slightly harder, raise hands above head while squatting. To make a lot harder, perform 1 leg pistol squats.
Luggage rows	30 seconds x 4 (45-60 seconds rest between sets)	To make harder, put more items in your luggage bag. To make even harder, slow down your rep speed.
Chair/bench dips	30 seconds x 4 (45-60 seconds rest between sets)	To make easier, keep knees at a right angle, with thighs horizontal to floor. To make harder, rest feet off the floor and on another chair/bed.
Supermans	10 second holds x 3 for each side (alternating, no rest)	To make easier, rest on knees. To make harder, hold for 15 seconds instead of 10.
Mountain climbers	20 seconds x 3 (30-45 seconds rest between sets)	To make easier, place hand on an elevated surface, like a step. To make harder, go faster!

The workout above allows you to use all of the major muscle groups in the body, making sure you still get some good exercise even if you are restricted by your surroundings. For more workout tips, check out the exercise section of the site.

Have you ever been stuck without a gym? How did you workout? Leave a comment below!

The quick hotel-room workout.