adidas / June 2019
By adidas


It’s easy to glide into vacation mode when you’re traveling, and this may or may not include skipping your regular workout here and there in lieu of indulging in a thick stack of syrupy pancakes (you’re on vacation, after all). We know – we’ve been there.

To salvage your dignity as well as your muscle mass, do two to four circuits of this no-equipment workout right in your hotel room.


Jog in place for 30 seconds, do 25 jumping jacks, do 30 seconds of high knees, jump rope (with an invisible rope, of course) for 30 seconds, and finish with 30 seconds of butt kickers.


Even if your hotel room is so cramped that the toilet is practically on top of the bed, you can find room to do squats. Stand with your feet shoulder-width apart. Extend your arms in front of you for counter-balance, inhale, and squat down as you exhale. Descend until your thighs are parallel to the ground, hold briefly and then stand back up with control. Do 15 reps.

Want to make it easier? Put a chair or a small suitcase about a foot behind you. Squat until your butt touches and then stand back up. Need a challenge? Hold your arms overhead as you squat.


No hotel gym? No problem! Make your arms burn with push-ups in the comfort of your own room. Start with your body in a plank position, with fingers spread wide, tailbone tucked in and toes grounded. While keeping your core muscles engaged, bend your arms and lower down until your chest taps the ground, then push back up. Do 10 reps.

Need a break? Put your hands on the room’s desk or the edge of your bed. Too easy for you? Put your feet up on the desk or bed instead.


Who needs dumbbells when you have a heavy suitcase? We love doing rows with our luggage! To set up, stand to the left of your suitcase and step your right foot back into a deep lunge. Feels great already, right? Set your left elbow on your left thigh, straighten your back, engage your core and grasp the suitcase handle in your right hand. Row the luggage back as far as you can with a straight back. Do 12 reps, then switch sides and repeat.

Need a lighter load? Take all your junk out of your suitcase! Want to kick it up a notch? Do your rows in a Warrior III pose.

We love this hotel workout because you can do it absolutely anywhere and customize it to your strength and endurance level on any given day. There’s nothing better than when your hotel room doubles as a mini-gym!

adidas / June 2019
By adidas