One of the biggest challenges people face when traveling is maintaining their exercise routine. The two most common excuses? Lack of time and lack of resources. But where there’s a will, there’s a way!
If you have a busy day of meetings or sightseeing, get your workout done early before work or play get in the way. No hotel gym? No problem! All you need is your body weight, a water bottle, and a bit of determination. Here are two effective workout options for when you’re on the road.
Hotel Room Workout
These exercises target the lower body, upper body, and core using minimal equipment.
Lower Body
Prolonged sitting while traveling tightens the hip flexors—which can lead to low back pain and weak glutes. These exercises help counteract that.
- Split Squat – Keep your chest up and shoulders back.
- Single-Leg Squat – Elevate your rear foot onto a chair or bed.
- Statue of Liberty Squat – Hold a water bottle overhead on the same side as your elevated leg for an extra challenge.
- Supine Hip Extension – Push through your heels and lift your hips.
- Supine Single-Leg Hip Extension – Keep your hips level during the movement.
Upper Body
- Push-Up – Keep elbows closer to the body for a greater challenge.
- Modified Push-Up – Perform from the knees while maintaining good form.
- Push-Away – Lean into a wall or counter and push back.
- One-Arm Elbow-Out Row – Use a water bottle for resistance.
- Door Row – Straddle a sturdy door handle and pull yourself toward it.
Core
- Side Bridge (Knees Bent or Legs Straight) – Strengthen your core and lower back.
- Side Bridge Rear Deltoid Raise, External Rotation, or Lateral Raise – Adds a shoulder stability challenge using a water bottle.
- Reclining Field Goal – A back-friendly way to target the abs.
- Prone Cobra – Improves posture by pulling shoulders and head back into alignment.
Hotel Room Workout Plan
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Split Squat or Single-Leg Squat | 1-3 | 15-20 | Pause 1-2 sec at bottom |
| Two-Leg or Single-Leg Hip Extension | 1-3 | 15-20 | Pause 1-2 sec at top |
| Push-Up or Push-Away | 1-3 | 15-20 | Pause 1-2 sec at bottom |
| One-Arm Elbow-Out Row or Door Row | 1-3 | 15-20 | Pause 1-2 sec at top |
| Side Bridge Series | 1-3 | 15-20 | Add a light weight if needed |
| Reclining Field Goal | 1-3 | 10-12 | Hold contracted position for 5-10 sec |
| Prone Cobra | 1-3 | 10-12 | Hold contracted position for 5-10 sec |
Time-Saving Tip: Perform this workout as a circuit with minimal rest if time is limited. Otherwise, pair opposing exercises together (e.g., push-ups with rows) and complete all sets before moving on.
Hotel Gym Workout
If your hotel has a multi-station, try this machine-based circuit from The Elite Trainer. It alternates between upper and lower body exercises to maximize recovery and efficiency.
1️⃣ Chest Press
2️⃣ Leg Press
3️⃣ Lat Pulldown
4️⃣ Leg Curl
5️⃣ Shoulder Press
6️⃣ Abdominal Crunch
7️⃣ Arm Curl
8️⃣ Back Extension
9️⃣ Triceps Extension
🔟 Calf Raise
Perform 15-20 reps per exercise for 1-3 circuits using a controlled 2-second up/2-second down tempo. Rest 30 seconds between exercises in the first circuit, 45 seconds in the second, and 60 seconds in the third. Take 2-3 minutes between circuits.
No More Excuses!
Whether you’re staying at a five-star hotel or a budget inn, there’s always a way to stay active. Traveling is no excuse to neglect your fitness—so leave the excuses at home and keep moving while you’re away!
