The Perfect Hotel Room Workout

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When you’re traveling, it isn’t easy to stay in shape. In fact, chances are words like “fitness” and “exercise” are the last things on your mind when you’d rather sightsee and enjoy the local cuisine. Sometimes, it can even be a struggle to find a gym and the time to get to that gym.

Instead, consider this bodyweight workout you can do in the comfort of your hotel room, so you don’t have to worry about finding the closest local gym. Plus, we offer suggestions for outdoor exercise if you’d prefer combining fitness and fun while you’re traveling, so you can check off your exercise and travel bucket list at the same time.


Think a bodyweight workout is just a bunch of different kinds of push-ups? Think again. This is a total-body workout that works your muscles from head to toe. All you need is your body and a few simple things you can find in any hotel room. (We even have a completely optional “finisher” if you feel inclined to pack a simple resistance band in your suitcase or backpack.)

First, perform this “A” circuit 5 times with as little rest as possible.

A1) Reverse Lunge 
8 reps each leg

Stand tall with your feet about hip-width apart. Take a long step backward with your right foot and drop down so your knees make two 90-degree angles at the bottom position. Stop just before your back knee touches the ground, and then push through your back foot to return to the starting position. Repeat with the left foot stepping backward. That’s one rep.

A2) T-Pushups
5 reps each direction

Start in a straight-arm plank position. Position your elbows at a 45-degree angle from your body. Lower your body by bending your elbows and stop just before your body touches the ground. As you push your body back up, begin to open your body to the right side and extend your right hand to the sky with a straight arm. Watch that hand with your eyes as it moves. Begin to bring your body back down to an extended plank position and place your right hand back on the floor under your shoulder. Repeat, reaching up with the left arm. That’s one rep. (If doing these on the ground is too difficult, place your hands on a stable chair and perform incline T-pushups.)

A3) Salute Planks
6 reps each arm

Start in a forearm plank position. Bring your right hand to your forehead, in a salute position. Prevent your hips from twisting as you salute, and hold for 3 seconds before placing your arm back on the ground. Repeat with the left hand. That’s one rep.

Next, perform these exercises according to the sets and reps shown (not in a circuit). 

Hip Bridges
3 sets, 10 reps, 30-second rest in between sets

Lie face-up on the ground with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes to push your hips upward. Slowly lower to the ground with control. Do not use your lower back to pull yourself up.

Lateral Squat
3 sets, 6 reps each leg, 30-second rest in between sets

Stand tall in a very wide stance with your feet pointed straight ahead. Begin to bend your right knee as you sit back into your right hip. Drive through your right heel to stand tall. That’s one rep. Repeat on the left side.

Wall Slides
3 sets, 10 reps, 30-second rest in between sets

Stand facing away from a wall with your head, shoulders and glutes firmly against the wall. Bring your arms above your head into a goal-post shape, and press the entire back surface of your arms flush against the wall. Squeeze your glutes and press your lower back against the wall as you slide your forearms up to a ‘Y’ position. Then bring them back down to the starting position. That’s one rep. Your arms should never lose contact with the wall during this exercise.

Bear Crawl
3 sets, 10 yards, 30-second rest in between sets

Get on all fours with your hands under your shoulders and your knees under your hips. Press into your toes as you bring your knees to hover about an inch above the ground. Brace your core. Begin the crawl by taking a small step forward with your right arm and left leg at the same time, alternating arms and legs as you crawl. Keep your hips low and your head neutral throughout the movement.


If you are able to pack some resistance bands in your suitcase or your hotel has them in the fitness center, try this super quick finisher:

Do this circuit 3–4 times following the times as best as you can:

1) Band Bicep Curls
20 seconds, 20 seconds rest

Stand on the middle of a long exercise band with handles. Grab the handles with your hands, stand tall and brace your core. Perform bicep curls with the bands without swinging your body or leaning backward.

2) Band Pull-Aparts
20 seconds, 20 seconds rest

Hold an exercise band at chest-height about shoulder-width apart. Brace your core and keep your elbows locked. Start the movement by squeezing your shoulder blades together and pull the band apart until your arms open 180 degrees, keeping your arms straight. Do not arch your back.


If you’re more of an outside sweat-seeker, lace up your shoes for a run in the area. The best part about running is you only need your body and some running shoes. Plus, you can make the most of your time on the road by combining sightseeing and exercise.

Not sure where to go? If you’re staying at a Residence Inn, it offers guests curated running routes at its 800+ locations across 14 countries. Just open the MapMyRun or MapMyFitness app from any Residence Inn and you’ll be guided on great runs that start and end at the hotel.

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