Kayla Itsines, an Instagram sensation renowned for her Bikini Body Guides and dramatic transformations. (Simply type #bodybykayla into the app for proof.) The Aussie recently finished her World Bootcamp Tour, and with stops in Amsterdam, London, and New York, we figured this fitness guru knows a thing or two about burning calories within the confines of a hotel room. “My body thrives off of the positive effect exercise has on my mood, my sleep, and my self-esteem,” she said. “For me, working out or doing some form of activity when I’m traveling is something I want to do, rather than something I have to do. Exercising when I’m on the go helps me start off my day with a healthier mind-set, or alternatively, helps me relax and de-stress after a busy day of work.” While our enthusiasm for fitness pales in comparison to Itsines’s, especially when we’re jet-lagged, there is one fact all of us can agree on: Nobody wants to sweat alongside their colleagues at the hotel gym. And getting in a good workout session without leaving your room doesn’t even entail sacrificing space in your suitcase for equipment, as many of the pro’s moves make use of your own body weight and hotel furniture. “I do, however, pack my foam roller when I can. It’s small and has a hollow middle, which is great for [storing] things like socks or my cosmetics bag without them taking up too much room,” she said. Here, Itsines demonstrates five high-intensity moves you can use to stay in shape between shows. Plus, the songs that made her playlist:
Decline Push-Ups
Using a desk chair or the end of the bed, elevate your feet so that they are parallel with your shoulders and complete a series of ten push-ups—making sure to maintain a firm core and neutral spine.
Weighted Sumo Squats
Holding your handbag or carry-on luggage in place of a weight at the center of your chest, spread your feet wider than shoulder-width apart, turning your toes slightly out. Bend your knees and squat straight down, maintaining a strong midsection to prevent your torso from extending forward past your knees. Extend your knees and return to an upright position. Repeat for fifteen reps.
Tricep Dips
Reach for a stable chair and position your palms shoulder-width apart on the edge of the seat, gripping your fingers around the edge and pointing your elbows directly behind you. Keeping your feet together, extend your legs out in front, maintaining a slight bend in both knees as you balance on your heels. Slowly drop your body down toward the floor, creating a 90-degree bend in your elbows. Press your weight into the chair to push yourself back up to the starting position. Repeat fifteen times.
Ab Bikes
Lie on your back with your hands behind your head, legs lifted, and knees bent. Lift your shoulder blades off the ground—causing your abdominal muscles to contract. Straighten your right leg as your right elbow rotates to touch your left knee. Switch sides by straightening your left leg as you bring your left elbow to meet your right knee. Repeat 40 times (20 per side) , alternating between sides.
Split Jumps
Starting in a push-up position, bring your feet together, keeping your core firm to maintain a neutral spine. Next, jump your feet shoulder-width apart, pause, and hop back to center. Repeat 30 (each movement of the feet is equivalent to one rep) times.
Want to take your workout beyond your room? “A lot of hotels have long hallways, which are perfect for walking lunges,” said Itsines.
For more of the guru’s guides, visit kaylaitsines.com.
—Amber Kallor, Style.com