The Game Plan
You'll need a bed, desk chair, small to medium carry-on bag (10 pounds or less), phone book, a medium to large bath towel, and two to three full water bottles (24 ounces to one liter each).

The Workout
After the warm-up and stretches, do 10 to 15 repetitions of each exercise, then repeat twice for three sets total. For moves that work each arm or leg separately, do three sets on each side. You'll be using light weights that will build more muscle endurance than strength, prevent soreness, and help you handle longer workouts. If you'd like more of a challenge, add five to 10 repetitions. Aim to do the routine up to four times a week, waiting a day in between to let your muscles recover.

Although these moves raise your heart rate, add traditional cardio exercise. Use the hotel gym, or explore your destination—walk, run, or bike for at least 20 minutes.

Warm-Up
March in place, walk quickly, or jog up and down the hotel stairs for five minutes to prepare your muscles for the workout.

STRETCHES
These stretches target areas that often become tight from traveling, or even from sitting through long meetings. They'll also feel good after a day of sightseeing.

Sit and Reach
(stretches hamstrings)
Sit on the ground with your knees bent, feet flat on the floor. Hold on to both ends of a towel, and wrap it under the middle of both feet. Keeping your heels on the ground, slowly straighten your legs in front of you as far as you can comfortably. Then use the towel to gently pull your torso toward your knees. Avoid curving your back. Hold for 20 seconds; repeat one to two more times.

Behind-the-back towel stretch
(stretches chest, back, and shoulders)
Stand straight with your legs shoulder-width apart and one end of a towel in your right hand. Bend your right elbow, and bring the right hand to shoulder level, tossing the towel over your shoulder. Next, lift your right arm so the upper arm is near your ear. Reach around your lower back with your left hand, and grab the other side of the towel as far up as you can comfortably (your hands should be between six inches to a foot apart). Slowly elevate your right arm until you feel the stretch in the left shoulder. Hold for 20 seconds, and repeat on your left side.

Lying hurdler stretch
(stretches lower back and hamstrings)
This stretch is soothing if your back is stiff and achy from cramped seats. Lie on your back and bend your knees, placing your feet flat on floor. Bend one knee toward your chest, wrapping your arms around the shin. Pull your knee to chest, and hold for 10 to 15 seconds; switch legs. Repeat again on each leg.

Hip flexor stretch
(stretches hips and pelvis)
Stand about a foot in front of the bed, facing it. Kneel on your right knee (place a pillow under it if your room isn't carpeted), with your left leg bent at 90 degrees in front of you, foot flat on the floor. With your hands on the bed, lean forward until you feel your left hip stretching; hold for 15 seconds. Switch legs; do twice on each side.