Just because you’re traveling and don’t have access to your regular gym or workout classes doesn’t give you the excuse to slack off when it comes to fitness! Ashley Conrad, CEO/founder of Clutch Bodyshop and a celebrity trainer who has shaped up the likes of Bradley Cooper, Kate Hudson and Penelope Cruz, created a 20-30-minute workout for her high-profile clients that can be done pretty much anywhere. It’s not only short, but also super effective at burning calories (Click through the slider above for a visual aid to guide you through the workout).
“This workout makes it easy to stay in shape no matter where you are,” Conrad, who trains out of her private, invitation-only Los Angeles gym, tells LivingHealthy. “Everything you need—a chair, blanket, bathtub and your own body weight—is already in the hotel room.”
Conrad’s only safety precaution is to make sure you are stretching before and after your workout to avoid injury.
First, the warm-up: “A good warm-up not only prevents injury, but also helps lubricate joints and even helps increase power output during exercise—in simple terms, increased power output can also translate into more reps and higher intensity, which means more calories burned per workout.”
Next, circuit training: “A circuit is badass for winter months because it burns a ton of calories, shreds fat and tones muscle, and can be done at home, in a hotel room or really anywhere because it requires no equipment! The aftermath of this type of circuit training has been shown to increase metabolism 800 percent during the rest of the day—shredding fat without having to forge through the snow to get to the gym—that’s CLUTCH. Repeat this circuit six times.”
Round 1 Circuit (5 sets)
Work your core: “Let’s face it, not only are abs an ultimate sign of a great body, but they’re also just downright sexy! But aesthetics aren’t the only function of a toned core. The core is also the powerhouse, which means that every movement requires help from the core. Whether it’s swinging a golf club, running a trail or even reaching for something in a cabinet, your core makes the movement happen. A strong core also reduces back pain and gives you great posture. The following exercises should be repeated one to three times, with no rest between exercises.”
Round 2 Circuit (1-3 sets depending on fitness level)
Finally, the cool-down: “Stretching after exercise helps increase muscle recovery and reduces lactic acid buildup in the muscles, which means reduced muscle fatigue. Stretching also helps reduce stress hormones, which cause your body to want to store fat. In this way, stretching can also be used as a powerful tool for weight loss.”
Before starting any new training regimen, if you have any preexisting medical conditions or injuries, don’t forget to check with your physician. And if you want your hotel room workout to be extra effective, avoid room service!