Active Travel Health & Wellness

10 Hotel Room Exercises You Can Do Without Any Workout Gear

Want to stay in shape on vacation without having to spend half your morning at the hotel gym? With this hotel room workout exercise routine, all you need is 20 minutes to get a full-body workout. And best of all, you don’t need any gym equipment, so you can leave your yoga mat at home.

[st_related]8 Workouts to Do on Vacation That Aren’t at the Hotel Gym[/st_related]

Watch the video here, and then scroll down to find details on the number of reps and a breakdown of how to do each exercise.

5-Minute Hotel Room Workout Warm-up:

1. Jumping Jacks (60-seconds)

2. High Knees (60-seconds)

3. Leg Swings (30-seconds each)

4. Arm Swings (30-seconds)

5. Shoulder Circles (30-seconds each)

6. Core Twists (30-seconds)

[st_related]25 Things to Make Working Out on Vacation More Fun[/st_related]

10 Hotel Room Workout Exercises: 

RecommendedTwo to three sets of 12 for each

1. Push-Ups: (works biceps, chest, core, shoulders and triceps)

Steps: Place your hands on the floor to line up with your shoulders and move into a plank position. Keeping your back flat and core tight, lower down and up.

Modified Push Up: Place your knees on the floor, and follow the same steps.

2. Tricep Dips: (works chest, deltoids, triceps, and upper back)

Steps: Place your hands at the edge of a chair or bed shoulder-width apart, with your feet out in front of you.  Keeping your back straight, bend your elbows back until they reach a 90-degree angle, and then raise up by fully extending your arms.

Modified Tricep Dip: Sit on the floor with your knees at a 90-degree angle. Place your arms directly behind you, and bend from the elbow to dip backward and up.

3. Single-Leg Stand (works core, glutes, hamstrings and quads)

Steps: Sit on a chair with both feet on the floor. Elevate one leg, and lean forward using your working leg and core to stand up. Sit back down and repeat.

Modified Leg Stand: Using your core strength, stand up with both legs then sit back down and repeat.<

4. Squats (works core, glutes, hamstrings and quads)

Steps: Stand with your feet hip-width apart. Lower down until your hips and knees are parallel, then come up and repeat.

Modification (45-Degree Wall Sit): Place your back against the wall and slide down to a 45-degree angle, keeping your knees and feet aligned. Hold for 30 to 60 seconds.

5. Hip Hinge (works core and lower back)

Steps: Stand with your hands on your hips, feet hip-width apart, and your knees slightly bent. Keeping your back flat and core tight, slowly lower your upper body down and up.

Modified Hip Hinge: Sit on a chair or bed with both feet on the floor, and follow the same steps.

6. Leg Lifts, Front, Back, & Side (works core, glutes, and hip flexors)

Steps: Stand up with your back straight and core tight. Raise one leg straight out in front of you to a 45-to-90-degree angle, then bring it back down. Hold onto an object for balance if needed. After one set repeat exercise to the side, and then to the back. Adjust the height of the leg lift to modify.

7. Standing Bicycle Crunch (works core and obliques)

Steps: Stand with your feet shoulder-width apart, fingertips behind your head, and elbows pointing outward, in line with your shoulders. Bring your right leg up and twist the left side of your body to the right, bringing your opposing knee and elbow together at the torso. Continue by alternating sides.

Modified Bicycle Crunch: Place one hand against the wall for balance and do a set on one side before switching.

8. Plank (works core and lower back)

Steps: Go into a push-up position, or, bend your elbows and rest your weight on your forearms, keeping your back flat and core tight. Hold for 30 to 60 seconds.

Modified Plank: Follow the same steps, only this time with your knees touching the floor.

9. Side Plank (works core and obliques)

Steps: Lie on your side with your body in a straight line. Extend your forearm out, with your elbow lined up slightly below your shoulder. Keeping your hips square and your neck in line with your spine, push yourself up so that your palm is supporting your weight. Hold for 30 seconds and lower, then switch sides.

Modified Side Plank: Follow the same steps using your forearm to hold yourself up.

10. Heel Raises (works calves)

Steps:  Raise your heels off the floor while keeping your knees straight. Hold, and then lower your heels to the floor.

What to Wear While Working Out on Vacation

For info on these editor-selected items, click to visit the seller’s site. Things you buy may earn us a commission.

More from SmarterTravel:

This video was filmed at the Nine Zero Hotel in Boston, Massachusetts.

Olivia Briggs loves to work out on vacation. To see more by Olivia, follow her on Twitter and Instagram.

Editor’s note: This story was originally published in 2016. It has been updated to reflect the most current information.

By Olivia Briggs

Nothing excites Assistant Editor Olivia Briggs quite like traveling to new destinations. Follow her adventures on Twitter and Instagram.

Briggs joined SmarterTravel in 2012 and became a member of the editorial team in 2015. She has lived in Ireland and has worked in the hospitality, tourism, and online travel industries for more than a decade. She loves scoping out new hotels, promoting unfamiliar destinations, and writing about niche travel topics.

Her stories have also appeared online on USA Today, The Huffington Post, TripAdvisor, Jetsetter, Oyster, Savoteur, and AirfareWatchdog.

The Handy Item I Always Pack: "The Baggallini Zipper Cross-Body Travel Bag. This is a great travel bag because it's small, compact, has many compartments, and can be worn across your body for added security."

Ultimate Bucket List Experience: "Snowboarding through the Alps and staying in a chalet overlooking the mountains."

Travel Motto: "Travel more; it awakens your soul."

Aisle, Window, or Middle Seat: "Window seat."

Email Olivia at

Leave a Reply

Your email address will not be published. Required fields are marked *