Tips for hotel workouts?

For effective hotel workouts, especially when you have limited equipment or space, here are some practical tips shared by Andrew Huberman:

1. Cardiovascular Sessions: A foundational fitness protocol might include a 35-minute cardiovascular session, such as running, erg rowing, or stationary biking. If these aren't options, exercises like burpees or jumping jacks can be effective. For example, performing jumping jacks for 30-35 minutes can significantly raise your heart rate and induce sweating 1.

2. Stairwell Workouts: Utilizing the hotel stairwell for fast walking or jogging up the stairs repeatedly can provide a substantial cardiovascular workout, effectively utilizing the available space 1.

3. Bodyweight Exercises: In confined spaces like a hotel room, exercises such as handstand push-ups against a door, configured dips between beds or chairs, and rear-foot elevated split squats using a bed can be great for strength building. Additionally, performing exercises like glute bridges can help target lower body muscles 2.

4. Jump Rope: If possible, using a jump rope in your hotel room can be a convenient way to get in a quick and effective cardiovascular workout 2.

These exercises are designed to maintain your fitness routine even when traveling, ensuring that you can get a comprehensive workout with minimal equipment and space.