How to train in 20 minutes when we’re in a hotel
Many are either fortunate or unlucky enough to have to travel for work, more often than usual in a month or even a week. This usually complicates the regular continuation of a training routine. In addition to this, many hotels do not have gyms or we simply think that we do not have the time to go down and do an hour of training.
That is why today we propose to each and every one of those who find themselves in this situation, an alternative option so that they do not stop exercising despite the lack of time or convenient facilities. With this training that we are now proposing, we will be able to train in twenty minutes in our own hotel room, using our own body and the furniture of the room, and heating and cooling appropriately.
The fact that it works in a hotel does not mean that it cannot be done in the room at home, or in many other places, where it also works. But we suggest the hotel, for the fact that it is one of the situations in which we are least likely to be able to comply with a training routine. Here we go!
Every time we design a training routine, we think about the exercise of the whole body: building muscle, burning fat and exercising the heart. These trainings burn more calories than a simple cardio session which, by the way, can become as monotonous as they are listless if we don’t know how to change cardiovascular trainings.
Covers different muscle areas with few exercises
Legs: both the front and back of the legs.
Push: chest, shoulders and triceps
Pul: back. biceps and forearms
Core: abdominals and lower back
This means that we can work almost all muscle sets with only four genres of exercises. Easy and win.
Don’t forget to start with a good warm-up to raise the core temperature and prepare muscles for exercise: twenty-five jumping jacks, fifteen squats, ten push-ups, ten strides with each leg, ten hip lifts, twenty-five jumping jacks. Do each and every one of the exercises in succession, so that it takes you about three to four minutes.
Then the training begins. Set the clock on the mobile phone or laptop to run for fifteen minutes and also try to fill as many circuits as you can over that time, trying to hold the technique in each and every reiteration. The training is divided into three different levels, so that beginners start with the first level, until they feel comfortable enough to advance to the second level and then to the third.
Do one exercise after another, without stopping if possible. If you need to stop between exercises, or in the middle of the same series, stop, but remember that we are trying to fill as many circuits as possible in those fifteen minutes, although that yes, without compromising our physical health. Advance the most difficult exercises at your own pace. And if you find any exercise too complicated or you can not with the number of repetitions, adapt it to fit your measure. You just have to make sure that in each and every hotel stay, your physical condition is improving. For example, if you can only do five push-ups, on the next trip set yourself the goal of achieving all six.
- 20 Squats with own weight
- 15 Inclined flexions – Feet on the floor, hands on the edge of the bed or desk.
- 10 Rowing with luggage in one hand – Instead of using a dumbbell, we use hand luggage, first one arm and then the other.
- 10 Lower abdominals
- 25 Squats with outstretched arms
- 20 Flexions
- 10 Rowing with luggage in one hand
- 15 Lower abdominals
- 20 Jumping Squats
- 20 Declined push-ups – Feet in bed or chair, hands on the floor.
- 10 Inverted Rowing – With room desk.
- 15 Lower abdominals
After the training – if you have done well, you must have ended up sweating the drop – remember to stretch properly. Choose 4 or 5 stretching exercises to relax your muscles and stabilize your heart rate.