First, you can never go wrong with walking! Anything you can do to increase your daily steps is great. Taking the stairs or parking farther away will have a positive impact, and if you’re consistent and mindful with those choices, then you will notice a difference. One other tip is to never underestimate stretching! Yoga is great for the mind and body, and even dynamic and static stretches. Some key exercises for a quick at home workout or hotel workout include:
jumping jacks
mountain climbers
tricep dips
bicep curls
push ups
planks
lunges
punching (think cardio kickboxing)
All the "simple" exercises that are commonly overlooked are what get the results. There is no quick fix, but there are many ways to take initiative when it comes to finding time. When I am traveling I try to keep leg weights and light dumbbells with me - roughly 3-5 lb. weights are good.
The effectiveness of these exercises increases when they are done in a circuit; this means each of the exercises can be done 12-15 reps for 2-4 sets each. This can vary based on how much time you have or where your body is comfortable.
I am also a huge fan of tabata workouts. Tabata is essentially a fancy name for HIIT (High Intensity Interval Training) where for workout for 20 seconds hard, then take a 10 second rest and begin again for 4 minutes, or 8 sets. Another tip is to combine the exercises so you work your whole body! An example of this would be to do bicep curls while you lunge.
Be safe with your form, and make your workouts something you enjoy. Mix in a cardio class like Zumba or kickboxing when you have time, and don’t shy away from weights. Get a good playlist going to increase your motivation! You need to personalize your exercise routine to make it enjoyable and lasting – good luck :)