Health and Fitness

Workouts you can do in your hotel room.

Hit the gym.

If you’re like me and you like to stay healthy and fit, you’ll know the struggle of coming back from a trip with a few extra pounds on. All that delicious food and interruption of a regular fitness routine can take a toll on the body, but it doesn’t have to. Fitness is something you can squeeze into any trip if you plan your time wisely. I previously wrote a post on staying healthy and fit while on the road, but today I want to delve into some specific workouts you can do inside your hotel room because, quite frankly, sometimes that’s your only option.

In my previous post I talked about workouts you can do while you’re traveling such as hiking, finding fitness classes, kayaking, walking tours, etc. Those things are amazing and if you have your choice on what to do, I absolutely recommend making active activities a big part of your trip because not only are they good exercise, but they also create awesome memories.

That being said, sometimes it’s just not possible to do these kinds of activities. Perhaps you’re on a business trip with colleagues and you’re crunched for time. Perhaps you’re traveling with elderly family members and a hike to the top of a mountain isn’t exactly on the agenda. Whatever the reason, there comes a time in every traveler’s life when it’s necessary to suck it up and go for a quick workout in a hotel room.

Hotel rooms aren’t exactly set up for fitness, but that’s ok. With these workouts you don’t need a lot of space or equipment. Pick and choose some options from the list below, or check out some of my recommended apps at the end of the article.


Good hotel room workout options…

All of these workouts require minimal space and equipment (or no equipment at all) so mix and match, do whichever ones appeal to you the most, and feel smug knowing that you didn’t miss your workout.

  • Yoga or pilates (there are so many apps you can download for your phone which will guide you through a routine). No equipment necessary. If you don’t have a yoga mat, that’s ok…a towel or even the carpeted floor will do.
  • Push-ups
  • Sit-ups
  • Planks
  • Jumping Jacks or running in place- only recommended if your hotel has decent soundproofing or you’re staying on the bottom floor.
  • Burpees – I HATE these, but I have to admit they give you a good workout.
  • Lunges
  • Squats
  • Anything with hand weights (use water bottles instead).
  • Resistance band routines (resistance bands are small, light, and pack well in a suitcase).

A couple recommended apps…


There’s an app for that.

If you’re not interested in making up your own workout or would really rather have a guided experience, there’s an app for that! There are so many apps out there for every conceivable kind of workout, but if you’re feeling a little lost on where to begin, you might want to check out one of these…

Daily Workouts This app is great because you can set the time you want to work out and what areas you want to focus on. In general, all you’ll need is a pair of hand weights and other minimal equipment. You can always substitute a couple water bottles for hand weights, as I frequently do when traveling, so you should be able to easily do most of the workouts in this app. If you get any workouts you can’t do, all you need to do is simply skip that segment and it will assign you a new one. Great app for people who want to work out anytime, anywhere. My friend and I used to use this app before work when we actually woke up early and it’s great.

Nike + Training Club

This app has a whole list of workouts you can do with no equipment, so if you’re traveling light, you can still get your workout in. The app is free and features free guided workouts and training plans as well as videos that you can follow along with. (iOS) (Android)

Do you have any hotel room workout recommendations? Would love to hear your thoughts!


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