Effective 15-Minute Workout You Can Do in Your Hotel Room

February 1, 2020
Chateau de Bangkok

Going on vacation doesn’t mean that you won’t have time to take care of your fitness. In fact, the stresses of traveling mean that your body could benefit from a bit of exercise in order to cope. In this article, we’ll guide you through an effective workout that takes little time and requires no equipment to do, so you can do it in your hotel room or anywhere else for that matter.

Let’s get started.

  • Jog in place for three minutes

This is a great way for you to warm-up and be ready for the workout. It gets your heart pumping right away, which helps prevent injuries when completing the rest of the routine.

To perform this exercise, begin by standing and then raise one foot off the ground by bending your knee. Alternate between each foot and mimic the motion of running without moving forward. You can raise your knees higher to increase the intensity of the exercise.

Do this for a total of three minutes without breaks. Afterward, catch your breath for a moment as you prepare for the next exercise.

  • Stretch for two minutes

With your blood now properly oxygenated and coursing through your body, it’s time for some moderate stretching. This will further prevent you from hurting yourself during the workout and will help your body prepare for and recover from all physical exertion involved in traveling.

One of the best stretches you can do to relieve common problem areas, such as your back and calves, is called the downward dog. It’s a yoga pose that stretches almost the full length of your body and can relieve pressure in your spine.

To perform this stretch, begin with both hands and knees on the floor. Your hands should be shoulder-width apart with fingers spread out and your knees should be directly below your pelvis. Next, exhale and lift your pelvis towards the ceiling, while keeping hands and feet in place. Straighten your back and legs and try to form an inverted V-shape with your body. Hold this position for up to two minutes while engaging your core, legs, and shoulders, but make sure your neck is relaxed.

  • Perform pushups for three minutes

This is a great exercise that targets your chest and arm muscles. You don’t need any special equipment to do this exercise, and you can vary the intensity with just a few easy tweaks.

You can perform the standard pushup technique and do three sets of ten repetitions each while taking a 30-second break in between. If the standard position is too difficult, you can plant your hands higher on a chair or support your lower body with your knees. To make the exercise more challenging, you can perform a variation where your feet are higher than the rest of your body by placing them on top of your bed.

  • Do lunges for four minutes

Next, perform lunges to strengthen your lower body and overall endurance. You can do them in place, or if your hotel room is spacious enough, you can move forward with each step.

Make sure your form is correct by ensuring that your knees form 90-degree angles as you lower your body to the ground. Keep your core engaged and your chest high all throughout the movement to maintain proper posture. You can also carry any available weight you have in your hands to make the exercise more difficult.

Do two sets of lunges comprised of eight repetitions for each leg, for a total of 16 lunges for each set. Remember to pay attention to your breathing and take a 45-second break between each set.

  • Finish off with good mornings for three minutes

Despite its name, good mornings can be done at any time of the day and are a great way of targetting your hamstrings, hips, and back muscles. Complete this workout by performing three sets of this exercise with ten repetitions for each set. You can take 30-seconds in between for this final part of the routine.

To perform a good morning, stand with your feet planted on the floor and hip-width apart with your knees slightly bent. Without moving your knees, hinge at the hip and lower your torso so that it’s parallel to the ground. Slowly return to the starting position while making sure that your core is engaged throughout the motion.

You can add intensity to this exercise by grabbing a heavy object and holding it behind your head with your hands.

Wrapping up

There you have it—a quick 15-minute workout routine that you can do in the comfort of your hotel room. This workout is designed to target as many muscle groups in as little time as possible, as well as help limber up and strengthen specific body parts that work extra hard when you travel.

The next time you’re on vacation, try to include this workout as part of your daily routine to maintain your health, strength, and flexibility. If you’re looking for a hotel in Bangkok that is near the city center, get in touch with Chateau De Bangkok and book your stay today!

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