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Take 20 In-Room Workouts

Between back-to-back meetings, all-day seminars, and client dinners, business travel can throw off the fitness routines of even the most dedicated gym-goers. Instead of packing it in for the entire trip, squeeze in a workout in the place you call home: your hotel room.

The following routine is designed for small spaces using typical hotel furniture. Bonus: You'll be done in 20 minutes or less. (Remember to warm up first and stretch afterwards.)

Torque Lunge

  • Get into a lunge position: upper body straight, shoulders relaxed, chin up.
  • Step forward with your right leg, holding a pillow in your outstretched arms.
  • Lower your hips until both knees are bent at about a 90-degree angle, making sure your front knee is directly over your ankle.
  • Rotate your torso and arms as far as you can to the right. Return to center and repeat.
  • Switch legs, and do the same on the left side. REPS: 30 seconds per side.

Works glutes, quads, hamstrings, calves, abs.

Tricep Dips

  • Place your hands at the edge of a chair or bed, palms facing down and fingers toward your glutes.
  • Scoot your glutes off the bed so that you can dip yourself down toward the floor.
  • Slowly dip down, keeping your glutes and back very close to the bed.
  • Push the bed away as you raise yourself back up to the starting position. REPS: 3 sets of 6-8 reps.

Works triceps.

Decline Push Ups

  • Lie on the floor face-down and place your hands app. 36 inches apart, while holding your torso up at arm’s length.
  • Move your feet up to the bed. Your core should be tight, and your body should be in a straight line.
  • Slowly lower your chest down until it almost touches the floor while keeping your elbows in close to your body.
  • Push back up to the starting position and repeat. REPS: 5 sets of 5.

Works chest.

Single Leg Stand

  • Sit at the front of your chair with both feet on the floor.
  • Raise your arms and one leg.
  • With the other leg flat and stable on the ground, engage your core and stand up. Keep your weight on the rooted foot.
  • Return to your seat, switch legs, repeat. REPS: 30 seconds, alternating sides.

Works quads and glutes.

Burpees

This full-body exercise is a favorite of trainers for a reason. It’s one of the most effective – and challenging – exercises out there, training virtually every muscle in your body.

  • Stand with your feet shoulder-width apart, arms at your sides.
  • Push your hips back, bend your knees, and lower into a squat. Place your hands on the floor directly in front of, and just inside, your feet.
  • Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels.
  • Jump your feet back so they land just outside of your hands. Reach arms overhead and explosively jump into the air, then lower back into a squat for your next rep. REPS: 30 seconds.

Works core, chest, legs.

Tuck Hollow Hold

  • Lie flat on your back and contract the abs, pulling your belly button towards the floor. The arms and legs should be held straight from the body with hands and toes pointed.
  • Slowly raise shoulders and legs from the ground. Raise arms and head along with shoulders.
  • The goal is to find the lowest position you can hold your arms and legs without touching the floor. (Keep abs and butt tight at all times.) REPS: Hold for 1 minute.

Works abs.

EXTRA UPSIDE: use promo code WORKOUT to get an EXTRA $20 in gift cards when you book your next trip.*

*Minimum purchase required. See site for details and expiration date.