The Ultimate Guide on How to Work Out in a Hotel Room

When you have to travel, whether it be for work, family, or something else, it can really throw a wrench in your normal workout routine. That being said, if you know how to work out in a hotel room, you can still achieve your fitness goals while on the road.

Whether you’re in a cramped hotel room or have no access to a hotel gym, you can still get a good workout using just your own body weight and a little creativity.

When studying abroad, I was constantly on the move, staying in a mix of hotels and hostels all over Europe. I quickly became a master of the hotel room workout, and found many different ways to break a sweat, and get a pump all within a small room on the road.

In this guide, we’ll go over:

• Simple, effective hotel room workouts for every fitness level.
• Exercises for your upper body, lower body, and core that require no equipment.
• Some quick tips to stay in the best shape while traveling.

So, no gym? No problem. Let’s get your heart pumping and build strength—right from your hotel room.

Why a Hotel Room Workout Works

When you think about working out, a hotel room might not be the first place that comes to mind. Small, often without much space, it may seem like you have an excuse to take the day off, but no.

A hotel room is actually one of the most practical and effective solutions for staying active while traveling. Here’s why:

Convenience

A hotel room workout eliminates the need to search for a gym or navigate the limited operating hours of a hotel fitness center. There is no need to waste your time (which is usually limited when traveling) looking for a gym, just make the gym yourself!

Using your hotel room, you can work out on your schedule, whether it’s an early morning session before meetings or a quick workout after a long day of sightseeing.

Plus, with no commute time or waiting for machines, you’ll save that valuable time, which can be really important during a packed trip.

Privacy

For many people, working out in a public gym can feel intimidating, especially if you’re unfamiliar with the layout or don’t want to attract attention. In a hotel room, you’re in a completely private environment!

You can break a real sweat, and jam out to your favorite gym songs, all without worrying about judgment. You can focus entirely on your routine, which is actually a really nice benefit.

No Equipment Needed

Your own body weight is all you need for building strength, improving flexibility, and boosting your cardiovascular health.

Exercises like push-ups, reverse lunges, and planks require no fancy machines or weights, yet they can target every major muscle group.

You can also use everyday items like a chair, the bed, or your luggage to add variety and resistance.

For instance, a chair can be used for step-ups or seated dips, and a sturdy suitcase can be used as a weight for rows or overhead presses. Get creative!

5 Quick Tips to Work Out in a Hotel Room

Before jumping into a workout, let’s quickly get set up for success in our hotel room.

1. Clear Space: Move furniture so you have enough room to lie flat on the floor. Clear out as much space as you can, because that will allow you to do a wider variety of exercises.
2. Use Furniture: Chairs, beds, and even luggage can help mimic gym equipment. Anything that can be moved (without an extra charge from the front desk) and weighs a few pounds is of use!
3. Focus on Form: Whether doing a push-up or a plank position, focusing on your form is important. When doing a bodyweight workout, form is really important if you want to get the most out of it, because it will make sure you really feel each exercise in the right muscles.
4. Time It Right: Give yourself a window to workout during your travel day. Short bursts like 15-minute routines are perfect for busy schedules especially during a hectic trip.
5. Mix It Up: Alternate between upper body, lower body, and HIIT workouts for a balanced routine while on the go.

Upper Body Hotel Room Workout

If you want to work out your upper body while on the go, this is the one for you. This routine will strengthen your arms, shoulders, and chest all within a short amount of time, and with limited space.

You are going to want to complete this circuit of exercises 3 times through, doing each exercise for as many reps as possible. Once you reach failure, move on to the next exercise. Rest for about 30-90 seconds between movements.

1. Push-UpsThe best bodyweight chest exercise you can do. If you want to target the upper chest more, try incline push-ups, and if you want to focus on the lower chest, opt for decline push-ups.How to:
   • Begin in a plank position with your hands slightly wider than shoulder-width apart.
   • Keep your body straight from head to heels and brace your core.
   • Bend your elbows and slowly lower your chest toward the floor, keeping your elbows at about a 45-degree angle.
   • Press back up to the starting position.
   • Modify by dropping your knees to the ground if needed.
2. Tricep DipsOne of my favorite hotel room exercises are the dips. These will primarily target the triceps, but also will hit the chest and shoulder muscles, and are a great way to get an upper body pump.How to:
   • Sit on the edge of a sturdy chair or bed with your hands gripping the edge, fingers pointing forward.
   • Slide your hips forward off the chair so only your arms support you.
   • Bend your elbows and lower your body until your upper arms make a 90 degree angle.
   • Press back up to straighten your arms, keeping your body close to the chair.
3. Luggage RowsGetting a bit creative here, use anything of weight, preferably a suitcase with some clothes in it.How to:
   • Stand with your feet shoulder-width apart and hold a heavy object, like a suitcase, in one hand.
   • Lean forward slightly at the hips while keeping your back straight.
   • Let the luggage hang down with your arm fully extended.
   • Pull the luggage up toward your chest, keeping your elbow close to your side.
   • Slowly lower it back down. Repeat for all reps on one side, then switch arms.
4. Luggage CurlsDidn’t think we’d forget about the biceps, did you? Curls can be done with almost anything, and if you do them slowly with control, it doesn’t matter if you have a 5 lb weight, you will get a pump.How to:
   1. Stand with your feet hip-width apart while holding a piece of luggage or heavy bag in one hand with your arm fully extended.
   2. Keep your elbow close to your side and your palm facing forward as you prepare to lift.
   3. Curl the luggage upward toward your shoulder by bending your elbow, keeping the movement controlled.
   4. Slowly lower the luggage back to the starting position. Repeat for all reps, then switch arms.

Lower Body Hotel Room Workout

Legs are quite an easy part of your body to hit in a hotel room, because there are so many great bodyweight leg exercises.

Try this lower body circuit, doing each exercise for as many reps as you can until moving on to the next. Once again, try going 3-4 times through the circuit, and rest for 30-90 seconds between sets.

1. Single-Leg SquatsHow to:
   • Stand on one leg with your other leg extended straight out in front of you.
   • Keep your chest up and your weight on your standing foot.
   • Slowly lower your body into a squat by bending the knee of your standing leg.
   • Go as low as you can while maintaining balance, then push back up to the starting position.
   • Repeat all reps on one leg before switching sides.
2. Reverse LungesHow to:
   • Start standing with your feet hip-width apart.
   • Step back with your right leg and lower your body until your back knee is just above the floor.
   • Keep your front knee stacked above your ankle and your chest upright.
   • Press through your front foot to return to the starting position.
   • Repeat all reps on one leg, then switch sides.
3. Bodyweight Romanian DeadliftsThe best bodyweight exercise for the hamstrings, the RDL is reliable, and you should feel the muscle tension even without any added weight.How to:
   1. Stand tall with your feet hip-width apart and your arms hanging naturally at your sides.
   2. Hinge at your hips by leaning forward slightly, keeping your back straight and pushing your hips backward.
   3. Lower your upper body until you feel a stretch in your hamstrings while keeping your knees slightly bent and your chest lifted.
   4. Return to the starting position by driving through your heels and pushing your hips forward, squeezing your glutes at the top. Repeat.
4. Glute BridgesHow to:
   • Lie on your back, bend your knees and put your feet flat on the ground, hip-width apart.
   • Place your arms at your sides with palms facing down.
   • Push through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
   • Lower back down slowly and repeat.

Note: You can do standing calf raises for the calf muscles as well.

Cardio Hotel Room Workout

If you want to just get the heart pumping, the blood flowing, and break a solid sweat, then this hotel room work out is for you.

Try doing these exercises with little rest in between sets. Do each exercise for 30-45 seconds, and cycle through 4-5 times.

1. Jumping JacksHow to:
   • Stand with your feet together and your arms at your sides.
   • Jump your feet out to shoulder-width apart while raising your arms overhead.
   • Jump back to the starting position.
   • Repeat the movement at a steady pace.
2. Mountain ClimbersThese will burn, and they will really target the core. No doubt you’re losing calories quickly by doing mountain climbers.How to:
   • Start in a plank position with your hands directly under your shoulders.
   • Keep your core braced and your body in a straight line.
   • Drive one knee toward your chest, then quickly switch legs as if you’re “running” in place.
   • Continue alternating as quickly as possible.
3. BurpeesI think these are the single best movement you can do to break a sweat, build endurance and overall body strength.How to:
   • Stand with your feet shoulder-width apart.
   • Lower into a squat and place your hands on the ground in front of you.
   • Jump your feet back into a plank position.
   • Perform a push-up, then jump your feet back to your hands.
   • Explode into a jump, reaching your hands overhead.

Ab Hotel Room Workout

The easiest workout to do in a hotel room is an ab workout! Think of hw you normally train abs, even at the gym; you don’t need much space!

Try these exercises, doing each one for 30-45 seconds before moving on. Do the cycle 4-5 times through with little to no rest in between exercises.

1. Plank Shoulder TapsHow to:
   • Begin in a plank position with your hands under your shoulders.
   • Tap your left hand to your right shoulder, keeping your hips as stable as possible.
   • Return your hand to the ground and tap your right hand to your left shoulder.
   • Continue alternating taps while maintaining a strong plank position.
2. Leg RaisesHow to:
   • Lie flat on the floor with your legs straight and your arms at your sides.
   • Lift your legs until they’re perpendicular to the ground, keeping them straight.
   • Slowly lower them back to the ground without letting your heels touch.
3. Russian TwistsHow to:
   • Sit on the ground with your knees bent and your feet hovering just above the floor.
   • Lean back slightly while keeping your back straight.
   • Twist your torso to the right, bringing your hands or a small object toward the ground beside you.
   • Return to the center, then twist to the left.
4. CrunchesHow to:
   • Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outward.
   • Engage your core by tightening your abdominal muscles, keeping your lower back pressed into the floor.
   • Lift your head, neck, and shoulders off the ground while keeping your gaze upward and avoiding pulling on your neck.
   • Pause briefly at the top, then slowly lower yourself back to the starting position. Repeat.

Alternative ab exercises you can do include (but aren’t limited to): Reverse crunches, figure 8s, side planks, planks, side crunches, bird dogs, etc.

15-Minute Hotel Room Whole-Body Workout

Perform each move for 45 seconds, rest for 15 seconds, and repeat for three rounds:

1. Push-Ups
2. Reverse Lunges
3. Plank Shoulder Taps
4. Jump Squats
   • Stand with your feet shoulder-width apart.
   • Lower into a squat, keeping your chest up and your weight in your heels.
   • Explode upward into a jump, fully extending your legs.
   • Land softly and immediately lower back into a squat.
5. Mountain Climbers (See step-by-step under Cardio section)

30-Minute Hotel Room Whole-Body Workout

Perform each exercise for 1 minute, rest for 30 seconds, and repeat for 3 rounds:

1. Burpees (See step-by-step under Cardio section)
2. Single-Leg Squats (See step-by-step under Lower Body section)
3. Push-Ups (See step-by-step under Upper Body section)
4. Luggage Overhead Press
   • Hold a piece of luggage with both hands.
   • Stand with your feet shoulder-width apart and your core engaged.
   • Press the luggage overhead, fully extending your arms.
   • Lower it back to chest level and repeat.
5. Plank with Feet Elevated
   • Place your feet on a bed or chair and your hands on the ground, directly under your shoulders.
   • Hold this plank position, keeping your body in a straight line and your core engaged.

Hotel Room Warm-Up

A proper warm-up helps prepare your muscles, increase blood flow, and reduce the risk of injury.

Here’s a step-by-step guide to a solid 5-minute warm-up:

1. March in Place (1 minute)
2. Arm Circles (30 seconds forward, 30 seconds backward)
3. Bodyweight Squats (1 minute)Hip Stretch (Hold for 30 seconds on each side)How to:
   • Kneel on the floor with one knee down and the other foot planted in front of you.
   • Lean slightly forward, shifting your hips toward the front foot to feel a stretch in the hip flexor of the back leg.
   • Hold the position for 30 seconds, then switch sides.
   • For a deeper stretch, place your hands on your front thigh and lean further into the stretch.

How to Add a Resistance Band to Your Hotel Room Workout

Resistance bands are easy and versatile tools that can make your hotel room workout a bit more challenging. Try these exercises to enhance strength and stability:

1. Banded Squats
   • Place the resistance band just above your knees, around your thighs.
   • Stand with your feet shoulder-width apart and your toes slightly turned out.
   • Perform a squat by lowering your body until your thighs are parallel to the ground, keeping tension on the band.
   • Press back up to standing, maintaining control and keeping the band tight throughout.
2. One-Arm Rows
   • Step on the center of the resistance band with your right foot, holding one end of the band in your right hand.
   • Bend slightly at the hips and let your arm extend toward the floor.
   • Pull the band upward toward your waist, keeping your elbow close to your body.
   • Lower back down with control and repeat for all reps before switching sides.
3. Banded Lateral Walks
   • Place the resistance band just above your ankles or knees.
   • Stand with your feet shoulder-width apart and slightly bend your knees into a half-squat position.
   • Step to the side with one foot, followed by the other, maintaining tension on the band.
   • Continue stepping to one side for several steps, then reverse direction.

Conclusion

So, there you have it- now you know how to work out in a hotel room.No need for excuses while traveling if you have a hotel room. Whether you have 10 minutes or 30, these hotel room workouts are designed to help you stay consistent and in your best shape.

By combining bodyweight exercises, creative use of furniture or luggage, and the addition of resistance bands, you can easily target every muscle group and break a real sweat. These workouts can help you lose weight, gain strength, endurance, and just improve your overall fitness.

With options for the upper body, lower body, cardio, and abs, you can mix and match workouts to suit your goals.

So the next time you’re traveling, clear some space, grab a chair or a resistance band, and make your hotel room the best gym you can. Small space, but big results—your fitness journey doesn’t have to pause just because you’re on the road.