Workout In A Hotel Room You Can Do While You Travel

Are you a frequent traveller? If yes then it becomes hard for you to maintain a good fit body. While travelling you need to take care of your food, your luggage and other things. When you are away from home, you are actually away from so many routine things like eating on time, morning walk, workout and a good sleep. You may or may not eating well or drink more than you should. All these disturbances in your daily routine can take a toll on you and your fitness.

When you are away from home, your hotel room is the only place where you can relax and sleep properly. Also, your hotel room is the right place to maintain your fitness and helps you stay active. Here we have put together a workout plan which you can use in your hotel room.

MOUNTAIN CLIMBERS

Mountain climber exercise is great for building cardio health, core strength, and agility. To do mountain climbing exercise, find a suitable place inside your room.

• Get into the Plank exercise position, your hands must be straight.

• Maintain your hands distance equal to your shoulder distance. Your back should be straight.

• Pull your right knee towards your right shoulder and chest as far as you can. Then pull it back in original position.

• Repeat it with other leg and do as fast as you can. Adjust your repetition as per your fitness level.

WALL SQUATS

You hotel room wall can help you to do a good exercise. Wall squats strengthen your upper legs. To do wall squats, stand against the wall and lower yourself into a sitting position. While in sitting position hold this while maintain a 90 degree angle with your legs. Hold for 30 seconds and repeat 3 times.

TRICEP DIPS

To do triceps dip, end of the bed or a chair can help. You can do this without bed or chair.

Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.

Bend elbow straight back and use your triceps to press back up. Repeat 10-12 times and do three sets.

INCLINED PUSH UPS

Use a sturdy chair or end of the bed in your room. Put your hands on the chair or bed end and do push ups. Do 10-12 reps and three sets. It is great exercise for your chest muscles.

WEIGHT LIFTING

Yes you read it right. Your luggage can be used as a weight to lift up to perform an exercise. Stand straight and pick your bag. Lift it up with your hands up to your chest. Then lower it down. Repeat it 10-12 times.

PLANKING

Plank is a great exercise you can do anywhere. Your hotel room is a good place to do planks. Lay down on the floor like a push up position but bends your hand from elbow. Face downward and hips straight. Maintain a firm posture and activates your core. Hold this as much as you can. Rest and repeat it two to three times.

You can do plank’s other variation also like side plank.

BURPEES

Burpees are great for fat burn. Start in a standing position and jump down to a plank position on the floor. Then lower yourself in a push up position. Then stand up and jump into the air at your position. Do this 7 to 8 reps and take rest between 2 to 3 rounds.

BOTTOM LINE

Staying active is important while you stay away from home frequently. This small workout routine can helps you to stay fit and energetic throughout your trip or vacation. Ensure to eat well with fruits and salads and drink water regularly while you are travelling.

READ MORE: 10 Best Ways To Keep You Motivated For Regular Exercise

7 Body Weight Exercises You Can Do At Home At Any Time

Body weight exercises are great for weight loss and physical strength gain. it can be done at home at any time. It does not require gym equipments. 

Working men or women found beneficial doing body weight exercise as it saves time and requires less space. It hardly took 20-30 minutes and helps to achieve your weight loss and fitness goal.

Healthy food is must while doing exercise. Your calorie intake decides whether you are losing weight or gaining. Include healthy food like fruits, vegetables, juices and avoid oily or junk food.

Here are the 7 body weight exercises you can do at home at any time:-

PUSH-UP

image source:- popsugar

Push up is great for your total body fitness. It includes shoulder, chest, stomach and legs.

It is good to do 10-12 reps of 3 sets. It strengthen your full body.

1. Lie down on the floor with face downward.

2. Put your both hands on the floor shoulder width apart.

3. Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side.

PLANK

Plank is a wonderful exercise which works on your core muscles. It tighten your core area effectively. 

1. Lie down on the floor with elbow bends and head towards the floor as shown in the image.

2. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

LUNGES

image source:- pinterest

Lungs targets on quadriceps muscles. It also benefits to glutes, hamstrings and core muscles.

1. Put your feet together and arms resting comfortably by your sides.

2. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor.

3. Return your original position and repeat with other leg.

SQUAT

It is one of the easiest and best exercise. This works on all your lower body and build strength.

1. Stand on your feet with shoulder width apart.

2. Bend your knees at 90 degree, hold and back to original position.

JUMPING JACK

It involves jumping to a position with legs spread wide and hands touching overhead, then return in a normal position. 
Jumping jack pumps up your heart rate and works on full body. A good one to burn some calories.

LYING HIP RAISE

1. Lie on your back on the floor with your knees bent and your feet flat on the floor.

2. Place your arms out to your sides at a 45-degree angle.

3. Then raise your hips so your body forms a straight line from you shoulders to your knees. 

4. Pause for 3-5 seconds as you keep your core braced and continue to squeeze your glutes then lower body back to the starting position.

Lying hip raise improves the sitting posture and reduces the back pain.

SPINAL BALANCE

1. On your hands and knees, with a straight, activated back.
2. Slowly lift opposite arm and leg, keeping both straight, until they align with your core.
3. Hold at the top for about 5 seconds and then slowly lower back down.

Spinal balance exercise improves the flexibility in spine and overall physique.

Read More:- Simple Yoga For Weight Lose - Top 5 Asana

Best Body Weight Exercises Busy Moms Can Do At Home

Busy Moms have a very tight morning schedule. Get the shower, make the breakfast, get the kids dressed and drive them to school, grocery shopping, kitchen work etc. All this work completed before 9 am. It is totally different from a 9 to 5 job. Actually, it is much more hectic and stressful.

In the busy schedule like this, women gains weight and struggle to get control on it. They have a million things to do in a single day. How can a woman manage its fitness in this busy schedule?

Going gym is also a very tedious task for a busy woman. Only a thought of going gym can give them stress. Also, who has the time to go gym?

This is serious but true that the stress of a busy mom can lead to some serious health risks to them. If going gym is not possible then don't worry about it. You can do some awesome workouts for your whole body at home without gym equipments. It just required your commitment towards your health and a few minutes to do that. 

Push-Ups

image source: food.ndtv.com

Push ups exercise performed by raising and lowering your body using the arms. It is an multipurpose exercise and works on your full body at once. Push ups has so many variations but regular push ups are the best, especially for busy moms. You can do it practically anywhere without any equipments.

How To Do Push Ups?

• It is very easy to do Regular push ups.
• Start on your hands and knees like the above picture.
• Place your hands wider than your shoulders and your knees should be behind your hips. 
• Curl in your toes and lift your knees off the floor, your body must be straight now. 
• Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle. 
• Finally, push on your hands to lift your chest and hips back into the starting position. This makes 1 repetition of the exercise.
• Repeat this exercise 3 times, means 10 repetition X 3 times.

If you find it hard initially, you can modify this exercise. To do that, leave your knees on the floor (ensure your knees are behind your hips). It is important to keep your chest and hips in one line all the time. See the image below for reference.

image source: quora

Do small repetitions and slowly build your strength. In a few weeks you can increase your repetitions as much you are comfortable.

Regular or knee push ups are great for your full body. It works on your abdominal, deltoid, chest, back body, triceps, forearms, biceps, joints and tendons. 

It is highly recommended and effective exercise busy moms can do within a few minutes.

Squats

image source- quora

Squats is an another wonderful exercise. You can do it at home without any equipments. 

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered an important exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

How To Do Squats?

• Place your feet hip-width apart. 
• Bring your arms forward, hinge at the waist and sit back (see the image above).
• Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. 
• Return to the standing position by pushing on your heels and lifting your chest. This is 1 repetition.
• Repeat this exercise 3 times with 10 repetitions in each.

You can do some more variations in squat exercise. 

You can lift light weights in your hand and face them towards the floor while doing squat.

You can hod a barbell behind your shoulders while doing squat.

Tricep Dips

image source- quora

This is a simple exercise which works on your triceps muscles. The triceps are a small muscle of the upper arm, opposite the biceps. Triceps dip also works on the core muscles.

How To Do Triceps Dip?

• First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders, as shown in the above image. 
• Bend your knees, place your feet under the knees and lift your hips off the floor. This is the starting posture. 
• Bend your elbows and lower your upper body, just before the hips touch the floor. 
• Extend your arms and push on your heels to return to the starting position.
• Repeat 10 repetition, 3 times.

Triceps dips also has some variations. You can use a chair instead of sitting on the floor to get additional movement while lowering your hips.

In the upgraded version of triceps dips, you can raise one leg in the air while doing triceps dig. This makes your body to work more on the core muscles.


You can do these exercises at home without equipments. These are highly effective and works on your full body. These will help you to loose some body fat and build your confidence. Just remember to do some warm up body movements before doing any exercise. Include a healthy diet and keep doing exercises to get a wonderful fit body. Busy moms can take care of their fitness with these best body weight exercises.

Resources:

1. https://en.wikipedia.org/wiki/Push-up
2. https://en.wikipedia.org/wiki/Squat_(exercise)

How To Get Your Body Fit With Body Weight Exercises

Regular exercise increases metabolism and strength in your body. Women face many physical challenges. Also, like men, women at home or women at work want a fit body. Women can go the gym to get a fit and toned body but sometimes it is just not possible for them. If you are a woman and want a fit body, you just check the below exercises. These exercises required no gym as these are based on body weight, hence you can do these at home. Morning or evening, choose the right time for you and perform these exercises regularly.

Here are best body weight exercises you can do at home without equipment

Jumping jack

Jumping jack is one of the easiest exercises. To do jumping jacks, first, stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

High Knees

High knees come under cardio exercise. It pumps your heart and provide flexibility in your lower limbs. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Burpee

Burpee is a full body exercise. It benefits almost every muscle in the body. To do the burpee, first, stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head

Squat

Squat exercise works on your legs. To do squat, first, stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

Pushup

Pushup works on your chest, arms and your back. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torsoPause for a moment then push yourself back to the starting position.

Walking Lunges

walking lunges build shape of your lower body and strengthen your body. Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

Mountain Climber

Mountain climber is another good full body exercise to burn calories. To do it,first, assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.

Plank

Plank strengthen your core muscles and burns fat. It provides stability to your core. To perform the plank, first, start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for at least 25 seconds and increase it slowly. 

Simple Home Exercises To Lose Weight Quickly

How to lose weight? is the biggest problem for the most of the people. How can we reduce our weight quickly without going to gym? 

Gym workout is a very good option to lose weight. and build stamina. But many people cannot afford all the fancy equipment of the gym. But do not get upset, there are many home exercises that can be done anywhere and anytime. These are push up, squat and many other moves that help to lose extra body fat.

Body weight exercises are the best way to keep you fit without gym equipments. These body weight exercise also help you to burn calories, building muscles and also help in boosting your metabolism. 

Here are some recommended work out to lose weight at home.

Push-ups:

Push up is a basic and simple exercise that performed by simply raising and lowering the body with the support of the arms.

• Lie down on the floor like the above image (A) and get down on the floor without touching it (B). 
• Repeat it as much as you can or do 3 sets of 10 repetition.

Push up is a whole body exercise.

Triceps push up are done by placing your hand on the floor right below your shoulders, while holding your body straight. Now lower your chest by bending your elbows and pushing back into the initial position. This exercise trains the muscles of chest, shoulder and arms.

Bridge Pose:

      

Bridge exercise usually strengthens the whole abdominal region, hamstrings, lower back and gluts.

• First lie down on your back by putting your arms by your sides. 
• Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. 
• Let the hips be in the straight line with your shoulder and knees. 
• Hold it for 30 second and gently lower your hips back to the initial position and repeat the same for several minutes.

Leaps:

Leaps are leg strengthen exercise. This is a very good for sports person, who needs to improve speed.

• In order to do perfect leaps, get into a semi squat position and jump sideways and then land on your right foot. 
• Repeat the same process in the opposite direction, now land on your left foot. 

This exercise is very good for legs strengthen.

Squats:

Squat are really great exercise for your buttocks and legs. Squat is the position in which you couch or sit with knees bend close to the heel with your thighs parallel to the floor. 

It is a full body work out. 

If you find this exercise in routine difficult then try the same sitting on the chair and stand up, now repeat this process a number of times to tone your body and provide some benefit to it.

Read:- Simple Yoga For Weight Lose - Top 5 Asana

Single leg balance:

This is one of the hard core exercise that target leg power.

• The first thing you need to do in the exercise is to balance on your left leg and lean forward at the waist by keeping your body straight. 
• Now extend your right leg towards the ceiling you should maintain a slight bend in your left knee. 
• Then raise your upper body to the initial position. Repeat it in 10 time for better work out. 

If you found this balancing difficult, hold your back leg for support initially.

Bird Dog Pose: 

Bird dog is an excellent exercise to stabilize the lower back during extremely movement. It works on abs, back, hips and butt.

• Begin with a hand and knee position with your fingers pointing forward. 
• Make sure that your hand are under your hips. 
• Slowly stretch your opposite leg and arms almost parallel to the floor. 
• Hold your balancing for a few second without sagging your back. 
• Return to the initial position slowly and repeat the same alternating side.

Regular daily exercise makes you fit, improves metabolism, build stamina and makes you look attractive. If you do exercise regularly with a good diet plan, you will never get unwanted fat in your body and you never need to worry about losing weight.