Stay fit while traveling with this 15 minute hotel room workout. This no-equipment workout was created to help you maintain your fitness routine even while away from home.
As a Certified Strength & Conditioning Specialist, it's easy for clients to ignore their workout routine while on vacation or traveling.
Being out of your element, without your usually equipment tends to throw people off.
But that doesn't mean you can't still be active!
Don't think that the workout routine you're currently following is the only way to work up a sweat. Use this hotel workout when you're in a pinch and still need to move your body!
The Workout
This workout it a delicate blend of strength exercises and cardiovascular exercises to maximize your workout time. It also:
- Done in 15 minutes
- Uses bodyweight exercises
- Is circuit based to have you sweating
- Helps you maintain your workout schedule
- Aids in digestion
Hotel Room Workout
Perform each of the bodyweight exercises for the repetitions listed in the table below without rest.
At the end of the circuit, rest for 45-60 seconds and repeat for a total of three rounds.
| 1.5 Rep Sumo Squats (no dumbbell needed) | 30 seconds per leg |
| Mountain Climbers | 20 seconds |
| Single Leg Romanian Deadlifts | 30 seconds per leg |
| Speedy Toe Taps | 20 seconds |
| Close Grip Push Ups | 30 seconds |
| Skaters | 20 seconds |
| Bulgarian Split Squats | 30 seconds per leg |
| Plank Jacks | 20 seconds |
Hotel Workout Printable
Below if a free workout printable for you to take with you traveling! Download the PDF so that you can record your reps and any notes you have while working out.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Frequently Asked Questions About Hotel Room Workouts?
You can still work out while traveling even if it's just in your hotel room. Make use of bodyweight exercises like lunges, push ups, squats, and glute bridges. Then, add strategic training progressions like pauses and tempos to make it more challenging.
Keep your workouts simple: minimal exercises and minimal equipment. Make sure to focus most on proper form and engagement from your exercises. If you can, bring along a resistance band to better target your muscles. However, bodyweight workouts are amazing as well.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Kat says
Hi! This looks like a great, challenging workout. It can be hard to work out sometimes due to lack of equipment, but this looks like it can easily be done with minimal equipment. Thanks!
fitasamamabear says
Yes! Story of a moms life- home and random workouts haha it's nice to have the option to work out wherever you are.
Rachel says
Good advice! I always run when I travel, but I'm terrible at keeping up with my strength training! These are great!
fitasamamabear says
I run too- it's nice to explore! But I think especially when we're short on time having a strength-based workout can be insanely beneficial!