Hotel Room Workout

Trying to figure out how to work out when you are traveling can be a pain in the rear end, especially if your hotel, motel, Holiday Inn doesn’t have a fitness center. Even if it does, it usually has a couple of cheapo treadmills and a bike, possibly with a 4-exercise “universal” machine in there. I know this because I have traveled for work and it becomes very difficult to try to get a workout in. Well, one of the benefits of being a certified personal trainer is that I get to learn to create workouts and experience how people create workouts that can be done in the shortest amount of time or the smallest amount of space. So, I have created a hotel room workout that you don’t need anything more than a bit of floor space, a bed or chair (I think they are still furnishing hotel rooms with these), and a desire to maximize your workout minute.

This is a workout I developed because I was sick and tired of being sick and tired when I traveled. I refined it with some exercises that I learned from my martial arts conditioning. And I am going to deliver it to you to save you from your traveling woes due to not being able to get a good workout on the road. I know it is frustrating when you are on an exercise and diet program, going along great, and then have to be on the road for a week. This can crush your motivation. But fear not, here is your Free Hotel Room Workout.

The following workout is high intensity so you should make sure you consult your physician or health-care provider prior to changing or initiating an exercise or nutrition routine. But here is what I do on the road. For those who don’t know what a burpee is, it is also known as a squat thrust. You start in standing position, squat down and put your hands on the ground in front of you (about shoulder-width apart), thrust both your legs out behind you to where you end up in push up position. Then, you bring your legs back in together to where you are squatted again and stand up and jump off the ground toward the ceiling. So here is my travel fat loss workout.

  1. Warm up: 5-8 minute shadow boxing (you can alternate jogging in place or jumping jacks)
  2. Set of pushups until failure (you can elevate your legs on a chair or bed to increase difficulty)
  3. Set of 10-15 burpees
  4. Set of abdominal bicycle until failure (this involves touching your elbow to your opposite knee, then the other elbow to the other knee = 1 rep)
  5. Set of squats until failure (you can hold something like a laptop out in front of you to increase the difficulty) – keep your back straight and head up.
  6. Rest 30 sec – 1 minute and repeat steps two through five 3-4 times.
  7. Cool Down: 5 minutes of shadow boxing (or jogging in place) 분당풀싸롱


If this workout doesn’t get you sweating, you are a champ. This is exactly how my martial arts instructor trained when he competed in the Kickboxing World Championship, which he won. It doesn’t seem like much, but it is a full-body workout that mimics cardiovascular training because of the circuit-style training. This workout will keep you burning fat and building muscle, even when you are traveling and can’t do a traditional weight workout. Give it a try and I’m sure you will like it.

Want a free copy of my ebook, 10 Dirty Secrets of Fat Loss? Go to [http://www.20minutefatloss.net/aft] and sign up for free. You will also get my 2 Week Fat-Burning Workout as part of the ebook.


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