The holiday season is here, filled with packed schedules, indulgent meals, and the familiar excuse of having "no time to train." But what if staying fit could take just 30 minutes in the comfort of your hotel room?
If you're unsure how to get started, Azee from AZ Fitness has you covered! This quick and effective bodyweight hotel room workout ensures you can stay on track with your fitness goals no matter where you are. Designed to use your body weight as resistance, this workout helps you maintain your progress and pushes you close to muscle failure to stimulate growth and strength. No excuses—just results!
Superset A: Lower and Upper Body Burn
A1. Wall Sit (Quads)
- Find a sturdy wall and use it as a backrest. Ensure your head, back, and glutes stay in contact with the wall.
- Position your knees at a 90-degree angle and focus on driving your heels into the ground.
- Hold the position for 1–2 minutes or until you reach maximum fatigue.
A2. Goblet Squat (Quads & Glutes)
- Stand with your feet shoulder-width apart. Push your hips back and down as you lower your body, maintaining a neutral spine.
- Lower slowly, pause for 2 seconds at the bottom, and rise back up in a controlled manner. This focuses on time under tension (TUT)—prolonging the muscle's active state during each movement, which helps maximise muscle engagement, promote growth, and improve strength. TUT is the time a muscle works during a set. Increasing TUT by slowing movement tempos can promote muscle growth and strength, even with lighter weights. This approach reduces injury risk while maximizing muscle engagement and endurance.
A3. Push-Ups (Chest)
- Place your hands slightly wider than shoulder-width apart. As you lower your body, keep your elbows at a 45-degree angle from your torso.
- Press through your palms to straighten your arms and return to the starting position.
Reps & Rest:
- Perform 3–4 sets of 10–12 reps per exercise.
- Rest for 30–45 seconds between each exercise and 2 minutes between full circuits.
Focusing on time under tension in these exercises not only boosts muscle activation but also increases metabolic demand, making the workout more effective even in a short time frame.
Break
Superset B: Glutes, Legs, and Core
B1. Single-Leg Hip Thrust (Glutes)
- Position your upper back on a bench, bed, or elevated surface, with your knees bent at a 90-degree angle.
- Extend one leg straight out while keeping the other foot flat on the ground. Lower your hips toward the floor in a controlled manner.
- Squeeze your glutes as you drive your hips upward, focusing on using the working leg to lift.
B2. Split Squat (Quads & Glutes)
- Take a large step back with one foot, keeping your front knee aligned over your ankle. Lower your back knee toward the ground in a controlled motion.
- Pause briefly at the bottom before driving back up through your front foot, ensuring both legs share the workload.
B3. Leg Raises (Core)
- Lie flat on your back with your hands resting at your sides or placed under your hips for added support.
- Engage your core by pressing your lower back into the floor as you lift your legs to a 90-degree angle.
- Slowly lower your legs back down with control, keeping your lower back firmly against the floor throughout the movement.
Reps & Rest:
- Perform 3–4 sets of 10–12 reps for each exercise.
- Rest for 30 seconds between each exercise and 2 minutes between full circuits.
This superset combines targeted movements to strengthen your glutes, quads, and core while maintaining intensity and focus. By emphasising control and proper form, you will maximise muscle activation and stability with each rep.
Maximise Your Results While Travelling
This quick and effective workout is designed to get your heart pumping and help you feel your best before diving into holiday festivities. While the holidays often bring opportunities to indulge, staying active and maintaining balance doesn’t mean depriving yourself. Here are some practical tips to help you enjoy the season while staying on track with your fitness goals:
- Get Your Steps In: Walking is an excellent way to burn calories and maintain fitness while exploring new places or spending time with loved ones.
- Prioritise Protein: Incorporate high-protein foods into your meals to stay fuller for longer and support muscle retention.
- Practice Moderation: If you’re planning an indulgent dinner, balance it with a lighter, nutrient-packed lunch earlier in the day—after all is about balancing calories in versus calories out.
Remember, fitness is a lifestyle, not an all-or-nothing approach. The holiday season is a great time to embrace consistency and celebrate progress while enjoying yourself guilt-free. Happy holidays and happy training!
Featured Contributor:
AZ Fitness
Azeemeh Taqi
Personal Trainer and Founder of AZ Fitness
AZ Fitness champions sustainability in its clients. Their aim is to inspire their clients and coaches to incorporate fitness not only into their routines but into their lifestyles. After all, their goals are not a one-stop transformation but a journey in which healthy habits are created, maintained, and become a part of your identity. AZ Fitness work towards transforming your body and also transforming your mindset towards fitness.
Connect with AZ Fitness and learn more on their Instagram.
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