for the latest in health, wellness and nutrition

How to Make an Exercise Routine in a Hotel Room

How to Make an Exercise Routine in a Hotel Room

It’s hard to maintain good exercise habits while traveling. Maybe your normal exercise routine includes group fitness classes, hand weights, or just a large open space–all things you likely won’t have access to on the road.

But you don’t have to give up exercise when staying in a hotel; you just have to modify it to fit the space. We’ve compiled this guide to creating a full-body exercise routine in a hotel room so your fitness goals can travel with you!

If you’re on the first floor and don’t need to worry about your downstairs neighbors, check out our guide to high-intensity interval training (HIIT), a short, fast-paced workout you can do in a small space. However, since most hotel rooms aren’t located on the first floor, we’re focusing on low-impact exercises that help you get your cardio in while working your arms, legs, and core. You don’t want the folks below you calling the front desk to complain about consistent thumping!

Here’s our four-part guide for how to make an exercise routine in a hotel room:

Arms

When you don’t have your gym equipment with you, you can use bodyweight exercises to work your arms. For each exercise, do three sets of reps.

  • Push-ups. To modify this classic move, use your hotel bed. To do the easier incline push-up, place your hands on the bed and your feet on the ground. To perform the harder decline push-up, do the opposite. Aim for 10-15 reps.
  • Tricep dips. You can easily do these on the floor, but to increase the difficulty, use the bed. Place your hands on the edge of the bed, extend your legs out straight in front of you, and bend your arms to dip toward the ground and back up. Do 6-8 reps per round.
  • Luggage weights. When you don’t have your hand weights, you can use backpacks or small suitcases instead. To do luggage rows, rest one arm and knee on the edge of the bed and hold the bag handle with your other arm. Lift, lower, and repeat 10-15 times per set (depending on how heavy your bag is).

Legs

Here are some great leg workouts you can add to a hotel room exercise routine.

  • Wall sits. Sit back against a wall as if sitting in a chair. Hold this 90-degree position for as long as you can (30-60 seconds is good). You’ll start to feel a burn in your thighs and glutes. Take a break and then repeat twice more.
  • Squats. This easy and effective leg exercise doesn’t take much space. Do three sets of ten reps.
  • Back, side, and curtsy lunges. This variety of lunges works your legs from all sides. Do a set of 10-15 lunges for each kind of lunge on each leg.

Core

Choose a few of these common bodyweight core exercises for a good abdominal workout in your hotel room.

  • Crunches. To make sure you work your whole core, do side crunches as well. Rotate your hips to the side and repeat the crunching motion. Aim for 10-12 crunches in each position.
  • Bicycles. Lie on your back with your hands supporting your neck. Bring opposite elbows and knees toward each other in an alternating motion. Do this for one minute, rest for twenty seconds, and repeat twice more.
  • Leg raises. Lie on your back, stick your feet in the air, and use your core to lift your butt off the ground. Do three sets of 10-12 reps.
  • Planks (front, side, and back). Work your abs from all sides, holding each position for 30-60 seconds.

Cardio

This is the hardest part of your exercise routine to perform in a hotel room. Most small-space, equipment-free cardio moves require jumping. However, we’ve assembled a few quiet, low-impact cardio moves you can do in a hotel room. Do each exercise in interval style: 30-60 seconds active time followed by 10-30 seconds of recovery time. Repeat each interval 3-5 times.

  • Quiet burpees. Modify this popular exercise by replacing the jumps with steps. Place your hands on the floor, step your feet back to a plank, step back by your hands, and stand. While less intense than regular burpees, these quiet burpees will still help you get your heart rate up.
  • Stepping jacks. Think of it as a jumping jack, but you only jump one leg out at a time. This takes the loud “thump” sound out of the exercise.
  • Mountain climbers. This is another quiet cardio move that works your whole body. To begin, go to a plank position. Keeping your hips down, bring one knee up to your chest, then alternate quickly.
  • Stairs. If none of these exercises satisfies your cardio needs, do a few laps up and down the hotel stairs. The stairs are not directly above anyone’s hotel room, so you won’t have to worry about disturbing your fellow guests. Most people take the elevator anyway, but applaud yourself for getting your workout in despite being on the road!

– Emily Polson