Hotel Workouts To Try While You’re Traveling
Staying fit while traveling for business or pleasure can feel like a challenge. After a long day on the road, you check into your hotel, and the thought of finding a gym, or even leaving the room, can be exhausting. That’s when hotel workouts come into play.
You’re not alone in wanting to maintain your routine. Recent industry reports show that wellness is a major priority for travelers.
But what if you could get a fantastic, effective workout without ever leaving your room? You absolutely can. This guide will show you exactly how to use your hotel room to stay on track, turning travel time into a fitness opportunity with powerful hotel workouts.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Creativity is Key: Use bodyweight exercises and common hotel room items like your suitcase or a sturdy chair to create an effective full-body workout.
- Focus on Higher Reps: Since you’re using lighter weight than a traditional gym, aim for 12-15 reps per set to challenge your muscles and stimulate growth.
- Prioritize Safety: Always clear your workout space, warm up for at least 5 minutes, and choose sturdy objects for support. Avoid exercises that could cause damage, like pull-ups on a non-sturdy door frame.
- Time-Efficient Circuits: Perform exercises back-to-back with minimal rest to keep your heart rate elevated, maximize calorie burn, and finish your workout faster.
Hotel Workouts Can Be Some of the BEST Workouts
The secret to great hotel workouts is using your environment creatively. You might not have a full squat rack, but your room contains everything you need for a challenging session. While many hotels have small gyms, this plan focuses specifically on what you can do right in your room.
Your routine will primarily use bodyweight exercises, supplemented with weight from items like your suitcase. A packed carry-on can easily weigh 20-25 pounds, making it a perfect tool for adding resistance. In my years as a trainer, I’ve found that consistency matters more than equipment. A good bodyweight circuit is far better than skipping a workout entirely.
One pro-tip I always share is to be mindful of your neighbors. If you’re used to grunting at the gym, try to keep the noise down. This will save you from an awkward knock on the door from hotel security.
RELATED: 6 Quick Equipment-Free Travel Workouts You Can Do Anywhere
Before you start, make sure you have a clear, safe space to move. Keep water and perhaps your BCAA mix handy. I recommend beginning all hotel workouts with a 5-minute warm-up. This can include jogging in place, jumping jacks, or any light calisthenics to get your heart rate up and blood flowing.
*If you have not been working out regularly, it would be a good idea to get clearance from your doctor before attempting to perform anything found in this article, such as the hotel workouts listed.
The Full-Body Hotel Room Workout
Because the weight is lighter than what you’d use at the gym, this workout focuses on higher repetitions to fatigue your muscles effectively. This approach is also a great way to shock your system if you are used to heavy lifting.
After your 5-minute warm-up, perform 4-8 sets of 12-15 reps for each exercise below. To maximize your calorie burn and save time, run it as a circuit. This means you will complete one exercise and move directly to the next with minimal rest until you’ve done them all. Rest for 60-90 seconds, then repeat the circuit.
The Exercises:
- Squat Jumps: An explosive lower-body move to build power.
- Walking Lunges: Step across the length of the room, focusing on control.
- Standing Calf Raises: You can do these on the floor or on the edge of a step for a greater range of motion.
- Push-ups: A classic for chest, shoulders, and triceps. Perform them on your knees if needed.
- Suitcase Rows: Instead of a risky door pull-up, use your travel bag. Hinge at your hips with a flat back and pull the bag towards your chest.
- Shoulder Press: Use your travel bag filled with clothes or books. Press it overhead while standing or sitting on a sturdy chair.
- Chair Dips: Use a stable chair that does not have wheels. This is a fantastic exercise for your triceps. Keep your back close to the chair.
- Bicep Curls: Use your travel bag, holding the handle with one or two hands.
- Plank: Hold for 30-60 seconds instead of doing crunches. This is a more effective exercise for building core stability.
FAQs About Hotel Workouts
What if I only have 15 minutes?
A short workout is much better than no workout. If you’re short on time, use a High-Intensity Interval Training (HIIT) protocol. A great example is Tabata. You perform an exercise for 20 seconds of maximum effort, rest for 10 seconds, and repeat for 8 rounds (4 minutes total). Pick three or four exercises from the list, like squat jumps, push-ups, and suitcase rows, to create a quick and intense full-body session.
Can I build muscle with hotel workouts?
Yes, you can. The key to muscle growth (hypertrophy) is creating enough stimulus. By focusing on higher repetitions (in the 12-15 range or even higher) and minimizing rest time, you can push your muscles to fatigue. This metabolic stress is a powerful driver of muscle growth, especially if you are consistent during your travels.
What’s the best way to stay motivated?
Motivation on the road can be tough. I suggest two things. First, schedule your workout like a business meeting. Put it on your calendar. Second, use a fitness app for guidance. Apps like Nike Training Club or Peloton Digital offer hundreds of guided bodyweight workouts, which can take the guesswork out of your routine and provide the encouragement you need to get started.
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