Stay fit while traveling with this Hotel Room Workout. It's a 15-minute workout that's effective and designed for small spaces. No equipment needed, just simple moves to help you stay consistent and feel strong, even on the road.
A Quick Look At The Workout
- 💭Equipment: None needed
- ⏲️Duration: 15 minutes with 8 exercises
- 📖 Warm up: You can grab a full-body warm up if you like, but it's not needed.
- 📋Intensity: Mostly beginner, and there are regressions for the ones that might be a challenge.
- 📖 Frequency: Do this workout 2-3 times per week if needed.
- ⭐ Muscles used: This workout is a total body one, so you'll hit a bit of everything.
SUMMARIZE & SAVE THIS CONTENT ON
It’s easy to fall off your routine when you’re traveling, new environment, no equipment, and zero structure.
But that doesn’t mean you have to skip moving altogether. You don’t need your usual setup to get in a solid workout, especially when you have a go-to list of the best bodyweight exercises to rely on.
Use this hotel room bodyweight workout when you’re in a pinch and still want to feel strong, energized, and on track. Here are a few other full body workouts for weight loss that work in a hotel, too!
Jump To
Hotel 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 |
Workout Printable PDF
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.
How To Make The Workout Harder
Once this workout starts to feel easier, you don’t need to switch to something completely different (though this intermediate bodyweight circuit or a kettlebell weight loss workout is great). A few small adjustments can go a long way in helping you continue to build strength and see progress.
Tempo: You can also slow down your reps, especially on the lowering phase of each movement. Taking two to three seconds to lower the weight increases time under tension and makes each exercise more effective.
Volume: Another simple option is to add an extra round to each circuit. This increases the overall volume of the workout and helps build strength over time without changing the exercises themselves.
Learn more about how to make home workouts more intense.
Other Fitness Tips To Help You With Your Goals
Hotel Room Workout FAQs
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.
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!