Whether you’re travelling for holiday or work, it’s not always possible to squeeze in your regular workout hours on a trip. Even if your hotel comes equipped with a gym, pool or large walking spaces, there’s always a chance that work or sightseeing might leave you too busy to utilize the resources. While taking a break for a couple of days won’t do much harm, longer trips without any exercise can cause a setback to your fitness.

The good news is that you can always squeeze in short but effective workouts that don’t require any equipment, without stepping out of your hotel room at all. The next time you’re travelling, try out these five explosive hotel room workouts that take only 20 minutes to complete.

15-Minute No-Excuses Bodyweight Workout

There’s no reason to miss your dumbbells on a trip when you’ve got your own bodyweight to work with. This high-energy 15-minute workout includes a warmup along with a good mix of aerobic bodyweight exercises. The routine is designed to target the whole body, so expect plenty of stretches along with a good workout of the core with ab crunches and leg raises. It’s quick, fun, and will torch calories while toning you all over.

Taylor Swift’s 20-Minute Go-To Workout 

This explosive workout is designed by celebrity fitness instructor Simone De La Rue who comes with an A-list Hollywood following including Taylor Swift and Reese Witherspoon. This boutique workout is a mix of killer cardio moves, Pilates-based exercises, and classic bodyweight calisthenics. You will have worked out pretty much all major muscles by the end of it. It’s perfect as hotel room workouts.

Lean Legs & Buns Ballet Workout

​Former ballet dancer Mary Helen Bowers is renowned for having trained Natalie Portman for her award-winning role in the movie Black Swan. In this video, she takes her expertise outside the dance studio. The 15-minute mat workout will help tone your lower body with graceful ballet-inspired movements designed to activate the core, burn fat, and tighten the inner and outer thighs, legs, hips, calves, abs, and butt. It teaches you how to increase flexibility, firm the muscles of the lower body, improve posture, strengthen the core, while maintaining the strength, and grace of a ballerina. All you require are a yoga mat, a bottle of water, and a towel to complete this workout that can be modified to fit any skill level by adjusting reps and rest periods.

Strengthen your core with Yoga

If you’re missing your yoga classes on holiday try out this excellent core workout sequence by Kathryn Budig from the Yoga Journal. In this 20-minute core-blasting yoga series, she takes us through strengthening poses, while at the same time giving tips on form and breathing. The practice focuses on floor work including traditional boat (navasana) pose, pick-ups and learning how to jump through with straight legs on blocks. It concludes with counter-stretches to release the core.

Kickboxing Cardio Interval Workout

Perfect for busy schedules, this routine gets you a cardio warm up, an incredibly effective bout of bodyweight cardio, and a cool down and stretch all in 25 minutes. With no equipment needed and just a little bit of space, it is ideal for travel. You can squeeze it in early morning for an energetic start to the day, or use it as a great way to bust off stress if you’ve spent all day running behind meetings. Either way, by the time you’re done, you won’t miss your workout so much.

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