Hotel Room Wod: Staying Fit With Circuit Workouts

Workout of the Day (WOD): Fitness on the Move!

Are you prepared to transform your workout regimen while traveling? Embrace mind-blowing WODs that are powerful even when performed in the comfort of your hotel room and bid excuses farewell.

In this blog, we'll embark on a fitness odyssey, exploring:

Where can you energize your workouts on the road?
How can you optimize your travel workouts?
Unveiling killer WODs designed specifically for travel!
Get ready to ignite your travel WOD journey and discover how staying fit while traveling is not a myth but a reality!

Every morning, we usually wake up at the same time. We leave for work at the same time as we did the day before. Every day, we eat at the same hour. When we retire to bed at our regular time, the day is over.

Yes, we exercise every day at the same time.

You may be an avid yoga practitioner or a daily 5 mile runner. On the other hand, maybe you find both of these conventional approaches boring and would much rather run the 20 meters up the stairs to the workplace every day.

When you travel, your daily schedule is disrupted, regardless of whether you are doing business, pleasure, or both. If a hotel has a gym, you might book a room there, but the hours might not work for you.

An 800-meter sprint up and down hotel staircases? Is there anyone who has time for that?

And you have a membership at a gym? The closest location to your hotel is, well, a long, long distance away.

It seems like a new plan is in order. And it's totally feasible to maintain your fitness level while traveling with a little commitment.

Say hello to the WODs, or workouts of the day, that are convenient for travelers.

No, we're not simply referring to the last-ditch sprint of 100 meters from airport security to your gate. We're talking about hotel room workouts that will have your heart racing, burn calories, and leave you perspiring.

Since commitment is the first step to remaining in shape, get ready for a personal challenge.

Where Should I Work Out While Traveling?

Should you typically exercise at a gym, you might not have access to equipment when traveling. Additionally, if

Additionally, you might not have access to parks or walkways depending on where you're living.

If at all possible, reserve a hotel with a fitness center or gym passes in the area. You might be able to feel the burn from deadlifts, toting kettlebells, and logging a few miles on the treadmill if the hotel gym has enough equipment.

Is there a hotel gym or am I just not feeling it?

Don't worry, it is still feasible to maintain your fitness level without going to the gym.

There are lots of exercise regimens that just require your natural environment. We will discuss them below.

How Can I Stay Fit While Traveling?

While traveling, there are a plethora of easy-to-do workouts that are nonetheless quite effective.

Actually, we're going to suggest some incredible CrossFit workouts.

CrossFit includes circuit workouts that are done at a high intensity, making it ideal for traveling.

In this manner, you can work out anyplace and quickly to achieve the finest results.

Here are a few of the greatest body-conditioning routines you can perform in your hotel room. Following that, we'll go over a few easy (but important) WOD drills that use these movements.

Squats

Squats are an excellent choice for a WOD since they work your muscles and don't require any special equipment.

Squats come in a variety of forms that might aid in reaching your fitness objectives. Select your best exercises and give them your all (as many repetitions and rounds as you can).

The best travel-friendly WOD squats are these ones:

Basic Squats

Here’s how to do the simplest version of a squat:

Stand up straight, keeping your feet shoulder-length apart.
With your arms at your side, bend your nears and sit back as though you’re about to sit down in a chair.
Lift your arms in front of you as you sit, keeping your back straight.
Once your thighs are parallel to the ground, rise back, pushing off your heels and lowering your arms until you’re back at the starting position.

Try something different by performing air squats, also known as "bodyweight squats," in which you merely lower your thighs as opposed to keeping them parallel to the floor.

Try a wall squat, which involves squatting up and down while maintaining your back angled against a wall, if you need additional support.

Jumping Squats

This version of the squat adds a jump in the middle, helping you to burn a few more calories with each rep.

Here’s how to do it:

Start in the basic squat position and dip down.
Instead of slowly rising back to start, do squat jumps by using all your energy to leap upwards.
Fall back lightly into the starting position.

Tabata Squats

Tabata is a well-known high-intensity interval training (HIIT) routine that consists of eight repetitions of 20 intense seconds of work followed by 10 seconds of recovery.

This 2:1 work-to-rest ratio is maintained in tabata squat form.

Consequently, you are performing a standard squat, but instead of doing eight repetitions for a total of 20 seconds, you rest for ten.

It will take four minutes to complete four Tabata squats, but the benefits should last all day!

Like doing HIIT workouts in the Tabata style? You can also perform Tabata push-ups for four minutes, maintaining a 2:1 ratio.

Burpees

Fun to say and even more fun to do, burpees are basically a squat thrust with a jump thrown in for good calorie-burning measure.

Here’s how to do them:

Assume the fundamental starting squat position.
Squat down until your hands make contact with the ground, bending your knees.
Kick your legs back swiftly, as if you were performing squat thrusters, while keeping your hands firmly planted on the ground in front of you.
At this moment, your body should be parallel to the floor.
To get your body back into a squat position, perform a push-up.
Raising your hands above your head, leap upwards.
Repeat.

If you’re new to this exercise, start with a few burpees and try to build up to 50 burpees over time.

Lunges

Similar to squats, lunges are popular with traveling fitness lovers, as you can burn serious calories without the bulky equipment:

Try Walking Lunges

Place your hands on your hips and take a straight stance with your feet shoulder-width apart.
Step forward with your right foot, placing it roughly two steps ahead of you.
Allow your left foot to naturally raise and follow at the same moment.
Bend your left knee till it nearly touches the floor.
After bringing your left foot forward to stand beside your right, return your body to the starting posture.

And Jumping Lunges

As with a walking lounge, get started.
However, leap upwards as you take a stride forward and drop yourself into a squatting position.
Change the locations of your legs while in the air to enable you to land in a new lounge and jump.

Sit-ups

Another ideal vacation workout that doesn't require any equipment is sit-ups, which are a classic for good reason. You can perform them in your hotel room.

Additionally, because they work the abs so well, you may feel as though you're burning off that mid-flight Biscoff cookie binge.

Chair Dips

Chair dips are a standard for hotel room exercise!

After all, every hotel room has at least one chair, and they can help you tone your arms and shoulders.

Here’s how to do chair dips:

With your feet a few inches in front of you, take a seat on the chair's edge.
Keep your hands shoulder-width apart on the chair's side.
With your hands supporting your weight, flex your knees and lower your buttocks.
The minimum angle at which your elbows should bend is ninety degrees.
Return to the starting position slowly, then repeat.

Jumps

Even if you wouldn't want to jump around in your hotel room at night, it should be easy for you to do leaps during the day.

The majority of hotel rooms reduce noise from other rooms and floors. Also, there are a ton of different travel WOD jumps available to keep you in top form while you're gone from home.

Here are a few to try:

Tuck Jumps

Get in the basic squat position, but only dip about a quarter of the way down before jumping back up. You need to keep your back straight and tuck your knees up towards your chest before you land.

Broad Jumps and Vertical Jumps

Leaps that are both vertical and wide push your body with tremendous force.

While the vertical leap is a jump for height, the broad jump, commonly referred to as the standing long jump, is a jump for distance.

Even though they are movements commonly linked with high school athletics, the incredible speed your body can reach makes them an incredible, equipment-free form of exercise.

Box Jumps

In your hotel room, box jumps are another option. The durability of your luggage or the benches or other non-wheeled furniture in your room, however, should actually determine this.

Noteworthy: Handstand push-ups (HSPU) are also doable with sturdy hotel room furnishings. The wall or the bed might work just well!

Suggested Travel WODs to Try

It's time for you to implement a few of our recommended travel WODs now that we've broken them down!

Here are a few CrossFit-inspired workouts you can perform in your hotel room, at your destination's park, or even back at work at the workplace.

For each, 20 minutes of AMRAP is the recommended duration.

To Warm Up

10 rounds of:

10 push-ups
10 sit-ups
10 air squats
10 jumping jacks

Hotel Room Heart Racer

5 rounds of:

30-second mountain climbers
30 tuck jumps
Tabata (squat hold for 2:1 ratio)
30 jumping jacks
10 burpees

(with 60 seconds of rest between rounds)

Boardroom Blubber Burner

5 rounds of:

30 jumping jacks
15 handstand holds (against wall)
25 seconds mountain climbers
20 wall squats (hold bottom for a few seconds each time)
15 burpees

(with 60 seconds of rest between rounds)

Go Loco at a Local Park

400-meter run
30-second handstand
250 jumping jacks
400-meter sprints
10 tuck jumps
200-meter run

Fitness aficionados are aware that building muscle occurs during rest rather than during exercise.

Do this particular circuit exercise two to three times a week. In fact, going above that could be counterproductive to your fitness and health objectives.

You must let those muscles time to heal, after all!

To that end, make sure you stretch and warm up before working out, and set aside some time to cool down afterward.

WOD Gear for Travel

By investing in some transportable equipment to improve your on-the-go regimen, you can get the most out of your trip workout.

You can perform squats, hollow rocks, and other resistance training exercises with the use of resistance bands, for example.

Travel exercise bars facilitate chin-ups, pull-ups, and other exercises.

To get the most out of your ab exercises, use stability balls and ab rollers.

Not to be overlooked is the jump rope, a tried-and-true workout tool that raises heart rate without requiring a lot of strength. You may perform scissors, crisscrosses, double unders, single unders, and more with it.

See some other suggestions for the top travel accessories that you should never go anywhere without.

Conclusion

WODs, or workouts of the day, make it possible to keep in shape while traveling, whether for work or pleasure. You can easily do these exercises in your office, at a nearby park, or even in a hotel room.

Do you inquire, for instance, about how to stay in shape when traveling for work? The Go Loco in a Local Park routine combines running with handstands and tuck jumps, while the Boardroom Blubber Burner circuit incorporates mountain climbers, wall squats, burpees, and jumping jacks.

Remember to warm up, work out, and cool down properly to get the most out of your workout. A healthy diet, enough sleep, and a regular exercise regimen will help you maintain your fitness objectives and stay in shape while traveling.