Efficient Hotel Room Workout for Busy Travelers (BONUS: Video + Printable)

Not having access to a gym shouldn’t be an excuse to skip your workout. Even if your hotel doesn’t have a proper workout room or the equipment is outdated, fear not!

You’ve stumbled upon my blog, and I’m here to help you stay on track with your fitness routine using a simple 10-exercise circuit. Plus here I also share a workout routine for low impact and even a full-hour yoga routine to do from your hotel room! At the end I also share my top pick portable workout equipment!

As a fitness athlete with over 20 years of experience, I’m no stranger to travel adventures and exploring the world. In fact, I spend about 40% of my time traveling for business and leisure. Through my journeys, I’ve developed a convenient workout routine that allows me to stay committed to my fitness goals on the go.

If you’re someone like me, who values your health and prioritizes your workout routine even while traveling, then you’ve come to the right place! I’m thrilled that you’re here, and together, we’ll continue to travel and be healthy. So, let’s dive in and discover how you can stay fit and active, no matter where your travels take you!

Travel & Be Healthy” is my philosophy for achieving a happy life balance. With this goal in mind, I have embarked on a journey to inspire and empower others to find their own life balance and embrace a healthy lifestyle.

Paula Martinelli
Hotel room workout

Read Next: Fitness for Travel: 12 Tips on how to be in shape for your vacation

Hotel Room Workout: Staying Fit on the Go!

For your hotel room workout, do the whole circuit with the sequence of exercises without pauses between each exercise. Recover for 1-2 minutes and repeat the full circuit again for 3-4 times.

  • WHAT I NEED: No equipment required
  • BODY PART WORKOUT: Total Body Workout
  • TOTAL TIME: 20-40 minutes
  • INTENSITY: Easy-Moderate
  • WORKOUT TYPE: Fat burning & tone
  • REPETITION: 10 to 30 reps – try to do as many repetitions as you can
  • SERIES: 3-4 circuit of total body workout

✔︎ Do all the training in a circuit, that means you only rest between circuits

✔︎ Do a minimum of 10 repetitions of each exercise

✔︎ This training is metabolic! So the recovery time should be short – only 1-2 minute

✔︎ You don’t need any equipment and all you need is a small area at your hotel room to complete all exercises.

NOTE: If you are short on time you can make 2 circuits and increase the intensity, resting less between the sets.

Hotel Room Workout Video

Hotel Room Workout: 10 Easy Exercises


WORKS: Core, glutes, hamstrings and quads

REPETITION: Minimum of 30 reps


  1. Stand with your feet hip-width apart.
  2. 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.


WORKS: Biceps, chest, core, shoulders, and triceps

REPETITION: Minimum of 10 reps


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

MODIFICATION: Place your knees on the floor, and follow the same steps.


For workout routine ideas, follow my YouTube Channel. You will find a variety of routines from yoga, to home workouts, gym sessions, and more for your fitness to travel journey.


WORKS: Try this exercise with your hands over your head

REPETITION: Total of 30 – 15 each leg


  1. Stand upright, with your hands at your hips. Take a large step backward with your left foot.
  2. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
  3. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
  4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  5. Alternate legs, and step back with right leg.

CHALLENGE YOURSELF:  Try this exercise with your hands over your head.



WORKS: Transverse abdominals and obliques. Helps to strengthen core and stability.

REPETITION: Total of 20 – 10 on each side.


  1. Start in a kneeling plank position with your legs hip-width apart, ankles crossed, and body forming one straight line for the floor through the crown of your head.
  2. Now, with control, while keeping your hips and shoulders level and square in front of you, lift one palm to the top of your opposite arm and pause for one second before returning to start.

CHALLENGE YOURSELF:  In the same setup position, when you bring the hand to your shoulder, you can hold for 3–5 seconds, making it more challenging because your core has to work harder not to rotate.


WORKS: Quads, glutes, hamstrings, and calves – You get some bonus outer tight work as well.

REPETITION: Total of 20 – 10 on each side.


  1. In the same setup position, when you bring the hand to your shoulder, you can hold for 3–5 seconds, making it more challenging because your core has to work harder not to rotate.
  2. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
  3. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

MODIFICATION: If you are not ready for the high impact from the jump, just repeat the same movement but without jumping.

Best hotel room workout


WORKS: Great cardiovascular exercise (heart and lungs)

REPETITION: 20 repetitions


  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  4. Jump back to starting position.

CHALLENGE YOURSELF: To get more out of a jumping jack routine, try to perform them as quickly as possible. As soon as you land back on the ground, jump right back up.


A Fitness for Travel journey has 3 main pillars that are equally important: Exercise, Diet, and Mind Set. Choose an exercise that you enjoy, opt for healthy eating habits, and set your mind by envisioning your goal!



REPETITION: 20 repetitions


  1. Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes.
  2. Then lower slowly back to the start.

CHALLENGE YOURSELF: Bending your knees slightly when doing any kind of calf raises switches the workload from the gastrocnemius – the larger calf muscle – to the soleus, which might be smaller but is no less important. Your calf raises routine should include as many bent-knee exercises as straight-knee raises.


WORKS: Core, specifically the obliques, build strength, and increase stability.

REPETITION: Total of 20 repetitions – 10 each side


  1. Begin in the top of a pushup position with hands directly beneath your shoulders.
  2. Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement.

CHALLENGE YOURSELF: Don’t lift your hips or let them sag. Instead, maintain a straight line from your head to toes. Squeeze your abs as you bring your knee to your chest.


WORKS: Transverse abdominals (the deepest muscle of the bunch)

REPETITION: Total of 20 repetitions – 10 each side


  1. Lie down on your back with your hands either at your sides or underneath your glutes for added back support.
  2. Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don’t let your legs drop to the mat as you’re working through your reps.
  3. Make sure your core is engaged and that your lower back is pressed onto your mat throughout.
  4. Move with slow and controlled movements.

Tips: When you perform the Scissors, be sure not to move so fast that you rely on momentum or risk hurting your lower back. Move slow and controlled, only lowering your legs as much as you feel stable. In addition, lift the leg up as long and straight as you can.


WORKS: Core – as well as shoulders, arms, and glutes

REPTITION: Minimum of 20 seconds


  1. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
  2. If flat palms bother your wrists, clasp your hands together.

MODIFICATION: Knee plank is a variation for beginners because it allows concentrating on form. Resting your knees on the ground puts less stress on your lower back.

Hotel Room Workout Printable

Hotel Room Workout for Low Impact

Hotel Room Yoga Routine

My Top Portable Equipment for Travel

1. Tube Resistance

This is my number one fitness equipment for the workout on-the-go. Portable for a full-body workout. You can get fit on-the-go and get a full-body workout with this resistance band routine.

The tube resistance are available in a variety of lengths and strengths. It is a piece of very cheap workout equipment and when used correctly it is very effective for a variety of exercises.

2. Fabric Exercise Bands

Very effective for legs, hips, and glute workout on the go. Amazing results to tone & firm and portable. The FABRIC looped resistance bands come in different designs and different strengths – By placing the looped resistance band just above your knees or at your ankles, you can get a great hip and glute workout. You can follow my tone & strength video for a full body hotel room workout.

3. Rubber Exercise Bands

An amazing option for stretching, strength training, and pilates, these versatile looped resistance bands are perfect for full-body workouts and are easy to carry. With different designs and strengths available, you can place them just above your knees or at your ankles to get an excellent hip and glute workout.

4. Core Sliders

Perfect for a low impact full-body workout on the go. Portable and convenient to pack and to incorporate on your hotel room workout. The core sliders are double-sided for use on either carpet or hardwood floor. It makes perfect travel gear for a hotel room workout on-the-go. Check it out the full body workout video I did to show how you can use your siders!

Hotel Room Workout Conclusion

I hope you’ve enjoyed these fitness ideas for staying active on the go! Choose your favorite option for a hotel room workout and keep up with your fitness routine, whether you have 20 minutes or an hour to spare.

Consider packing one or two portable pieces of equipment in your luggage or backpack, and don’t be afraid to add some exercise variations for extra fun. Mix and match between yoga, stretching, and strength training to keep your workout engaging while activating your muscles and core. Stay committed to your fitness goals and make your workouts enjoyable wherever you go!

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Pinterest Hotel room workout

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