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May 02, 2018 / Emily Polson

How to Make an Easy Hotel Room Workout

Exercise in a hotel room pushup

It’s hard to maintain good workout 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 a workout routine in a hotel room:


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.


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


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


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.

Emily Polson

Emily is a writer, reader, and traveler from Iowa who has visited twenty-one countries and lived in three. Her first publication was an article in Muse magazine about her summer job as a corn detasseler. She’s a Slytherin, an amateur ukulele player, and a Peter Pan enthusiast. You can follow Emily on Twitter @emilycpolson.

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