I’m usually the type of person who, when travelling, takes a break from everything including exercise. I mean, who really wants to break a sweat while on vacation? Isn’t all the walking around enough?
But then reality hits: we start indulging in every kind of food (as we should!) and two days in, we’re feeling bloated, sluggish and questioning all our life decisions. Sound familiar?
This time, I’ve decided to do things differently. I’m committing to just 15 minutes of exercise a day, nothing intense, nothing fancy, just simple hotel room workouts to keep me feeling energised, guilt-free and a little more balanced, all while still enjoying every moment of my trip.
Format:
- 40 seconds work, 20 seconds rest (or 30s/15s if you’re short on time)
- Do 3 rounds of the 5 moves below
Round of 5 Exercises
1. Wall Sit
- Lean your back against a wall, knees at 90°. Hold the position.
- Builds strength in legs and glutes without stressing your spine.
2. Glute Bridge (on back)
- Lie on your back, feet flat on the floor. Lift your hips and squeeze your glutes at the top.
- Strengthens core and glutes, excellent for relieving back tension.
3. Standing March with Arm Raises
- Stand tall, lift one knee at a time while raising both arms overhead.
- Great for light cardio, posture and core activation.
4. Bodyweight Squats
- Feet shoulder-width apart, push hips back, bend knees.
- Strengthens legs, glutes and core. Keep your chest lifted and back neutral.
5. Standing Side Leg Lifts
- Stand tall, lift one leg to the side slowly and in a controlled motion. Alternate legs.
- Works outer thighs and glutes and improves balance.
Adding Core (2–3x/week) - Optional
• Dead Bug (on back)
- Lie on your back, knees up, arms up. Slowly lower the opposite arm and leg, then switch.
- Core-stabilising and gentle, often recommended for people with back pain.
• Heel Taps (on back)
- Lie down with knees bent. Slowly tap one heel to the floor, bring it back, then switch.
- Engages the core gently without straining your back.
Simple Cool Down / Gentle Stretches
(Daily – 4 to 5 minutes)
Hold each for 30–45 seconds
1. Seated Forward Stretch (on bed or floor)
- Sit with your legs in front of you, knees slightly bent.
- Gently lean forward and reach for your knees, shins, or toes.
- Relax your back and neck. No pulling or bouncing.
- Stretches the back of your legs and releases tension in your lower back.
2. Standing Wall Chest Stretch
- Stand sideways next to a wall. Place your palm on the wall at shoulder height.
- Gently turn your chest away from the wall.
- Opens up the chest and improves posture.
3. Standing Calf Stretch
- Face a wall and place both hands on it. Step one foot back, keeping it straight with your heel on the ground.
- Bend your front knee slightly and lean forward until you feel the stretch in the back leg.
- Switch legs.
- Perfect after lots of walking.
4. Neck Rolls & Shoulder Circles
- Gently tilt your head side to side and do slow neck circles.
- Roll your shoulders up, back, and down in smooth circles.
- Relieves upper body tension.
These simple exercises aren’t just about staying in shape, they’ll actually help you enjoy your trip more. A bit of movement each day can boost your energy, reduce stiffness from flights or long walks and even improve your mood. It’s not about burning calories or punishing yourself it’s about feeling good, staying balanced, and making the most out of every day while you travel.
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