Try This 20-Minute Hotel Room Workout to Stay Fit

Staying fit while traveling doesn't require a gym. It just needs this 20-minute hotel room workout to keep you strong, energized, and active. This routine combines bodyweight exercises that target your entire body, improving strength, endurance, and mobility without any equipment. Whether you're on a business trip or vacation, this workout fits any schedule. Ready to break a sweat? Let's get started!

Hotel Room Workout Warm-up

Get your body ready with this quick warm-up---ditch the gym equipment. All you need is your bodyweight (and some optional TRX equipment-, but we do recommend it)

• Arm Circles & Shoulder Rolls -- 30 sec

• High Knee Marches -- 30 sec

• Hip Openers (Hurdle Steps) -- 30 sec

• Good Mornings (Hip Hinge Stretch) -- 30 sec

• Wall Squat Hold or Air Squats -- 30 sec

• Arm Swings & Torso Twists -- 30 sec

Now you're warmed up and ready to move!

Try This 20-Minute Hotel Room Workout to Stay Fit

1. Bodyweight Squats

Bodyweight squats are a simple yet effective lower-body exercise that strengthens the quads, hamstrings, glutes, and core---perfect for a hotel room workout. They improve balance, mobility, and posture while requiring no equipment, making them ideal after long flights or extended sitting. To increase intensity, try variations like jump squats, pulse squats, or slow-tempo squats for an extra burn.

Here's How to do the Bodyweight Squats:

1. Stand with feet shoulder-width apart, toes slightly turned out.

2. Keep your chest up and engage your core.

3. Lower your hips as if sitting in a chair, keeping your knees behind your toes.

4. Go down until your thighs are parallel to the floor (or as low as comfortable).

5. Press through your heels to return to standing.

2. Push-ups

Push-ups are a versatile upper-body exercise that targets the chest, shoulders, triceps, and core, making them perfect for a hotel room workout. They require no equipment and can be modified to suit any fitness level, from incline push-ups on a desk for beginners to explosive clap push-ups for a challenge. This simple move helps build strength, endurance, and stability, even in a small space.

Here's How to do the Push-ups:

1. Start in a high plank position, hands slightly wider than shoulders.

2. Keep your core tight and your body in a straight line from head to heels.

3. Lower yourself until your chest nearly touches the floor, keeping your elbows at a slight angle.

4. Push through your palms to return to the starting position.

5. Modify by dropping to your knees or doing incline push-ups on a bed or desk.

3. TRX Squats (with TRX PRO)

If you're traveling with a TRX PRO, squats become even more effective with added stability and depth. The TRX allows for assisted squats for beginners or jump squats with resistance for advanced users. This versatile piece of equipment packs easily in any suitcase and transforms any hotel room into a complete gym.

Here's How to do TRX Squats:

1. Anchor the TRX to a door or sturdy point and hold the handles.

2. Stand with feet shoulder-width apart, leaning slightly back to create tension.

3. Lower into a squat while holding the handles for support and balance.

4. Use the TRX to help you squat deeper and maintain proper form.

5. Press through your heels to return to standing, using the handles as needed.

4. Single-Arm Rows

Single-arm rows are a great back and bicep exercise that can be done in a hotel room using a suitcase, water bottle, or any weighted item for resistance. They help improve posture, strengthen the upper body, and engage the core, making them ideal for counteracting the effects of travel and extended sitting.

Here's How to do the Single-Arm Rows:

1. Place one hand on a chair, desk, or bed for support and hinge at the hips.

2. Hold a weighted object in the other hand, arm extended downward.

3. Pull the weight toward your ribcage, keeping your elbow close to your body.

4. Squeeze your shoulder blade at the top, then slowly lower back down.

5. Complete reps on one side before switching to the other arm.

5. TRX Row

For a more challenging back exercise, the TRX Row engages your entire posterior chain while improving posture and upper-body strength. This move is perfect for counteracting hours of travel and sitting.

Here's How to do the TRX Row:

1. Anchor the TRX and hold the handles with palms facing down.

2. Walk your feet forward to create an angle with your body leaning back.

3. Keep your body straight and pull your chest toward your hands.

4. Squeeze your shoulder blades together at the top.

5. Slowly lower back to the starting position with control.

6. Lunges

Lunges are a great lower-body exercise that strengthens the legs, glutes, and core while improving balance and mobility, making them perfect for a hotel room workout. They can be done in place or as walking lunges in small spaces for added intensity.

Here's How to do the Lunges:

1. Stand tall with your feet hip-width apart and core-engaged.

2. Step forward with one leg and lower your back knee toward the floor, keeping your front knee aligned over your ankle.

3. Push through your front heel to return to standing.

4. Repeat on the other leg, alternating sides.

5. For a challenge, try walking lunges or holding a weighted object.

7. Exercise Band Chest Press

If you're traveling with TRX exercise bands, this chest press variation provides excellent resistance training in minimal space. Exercise bands are lightweight, portable, and offer variable resistance that challenges your muscles throughout the entire range of motion.

Here's How to do the Exercise Band Chest Press:

1. Anchor the exercise band to a door or sturdy point at chest height.

2. Hold the handles and step away to create tension.

3. Stand with one foot forward for stability.

4. Press the handles forward from your chest, extending your arms fully.

5. Slowly return to the starting position with control, feeling the resistance.

8. Plank

Planks engage the core, shoulders, and glutes, building strength and stability without any equipment. They're ideal for activating the entire body and can be modified with side planks or shoulder taps for an extra challenge.

Here's How to do the Plank:

1. Start in a forearm or high plank position, keeping your elbows or hands directly under your shoulders.

2. Engage your core, glutes, and legs to maintain a straight line from head to heels.

3. Avoid arching your back or letting your hips sag.

4. Hold the position for as long as possible with good form.

5. To modify, drop to your knees or perform a plank against a wall or elevated surface.

9. Inverted Bodyweight Row

Inverted Bodyweight Rows are an effective back and biceps exercise that can be done using a sturdy desk or table for support. They mimic the pulling motion of a row, helping to build upper-body strength without equipment. This exercise also engages the core, improving overall stability and posture.

Here's How to do the Inverted Bodyweight Row:

1. Find a sturdy table and lie underneath it, gripping the edge with both hands, palms facing you.

2. Keep your body straight and your feet planted as you pull your chest toward the table.

3. Squeeze your shoulder blades together at the top, then slowly lower back down.

4. Maintain a tight core and avoid sagging your hips.

5. If needed, bend your knees to make the movement easier.

10. Hip Raises

Hip Raises strengthen the glutes, hamstrings, and core, making them ideal for lower-body activation. They help improve hip stability and reduce lower back strain, especially after long periods of sitting. For added intensity, they can be done with one leg raised or with feet elevated on a bed or chair.

Here's How to do the Hip Raises:

1. Lie on your back with knees bent and feet flat, hip-width apart.

2. Place your arms at your sides, palms facing down.

3. Press through your heels and lift your hips toward the ceiling.

4. Squeeze your glutes at the top, then slowly lower back down.

5. Repeat, keeping your core engaged and avoiding arching your lower back.

11. Reverse Crunch

Reverse Crunches target the lower abs by engaging the core and reducing strain on the neck and back. They help improve abdominal strength and stability, making them a great addition to a hotel room workout. This move is especially useful for those looking to tone their midsection without equipment.

Here's How to do the Reverse Crunch:

1. Lie on your back with your knees bent and feet off the ground, forming a 90-degree angle.

2. Place your hands by your sides or under your lower back for support.

3. Engage your core and lift your hips off the floor, bringing your knees toward your chest.

4. Slowly lower back down with control, keeping tension in your abs.

5. Avoid using momentum and focus on controlled movements.

12. Wall Walks

Wall Walks build shoulder strength, core stability, and coordination by using a wall for support. They are a challenging bodyweight exercise that improves upper-body control while also enhancing balance. This move is great for developing strength in the arms and shoulders, even in a small space.

Here's How to do the Wall Walks:

1. Start in a push-up position with your feet near a wall.

2. Slowly walk your feet up the wall while walking your hands closer to the wall.

3. Move up as far as comfortable, keeping your core and glutes engaged.

4. Hold briefly at the top, then carefully walk back down to the starting position.

5. Keep control throughout to avoid sudden drops or strain on your shoulders.

13. Burpees

Burpees are one of the best bodyweight exercises to get a full-body workout not just at home but also in the hotel, boosting cardiovascular endurance, strength, and agility. They engage multiple muscle groups, including the legs, core, chest, and arms, making them one of the most efficient no-equipment exercises. Burpees provide a quick and intense calorie burn.

Here's How to do the Burpees:

1. Start standing with feet shoulder-width apart.

2. Squat down and place your hands on the floor in front of you.

3. Jump or step your feet back into a push-up position.

4. Perform a push-up (optional for an easier version).

5. Jump or step your feet back in, stand up, and jump explosively.

6. Land softly and repeat for reps.

No Gym, No Problem: Stay Fit in Your Hotel Room

You don't need a gym to stay active---this 20-minute hotel room workout proves that bodyweight exercises can be just as effective for building strength, endurance, and mobility. Whether you're traveling for business or leisure, these simple yet powerful moves keep you on track with your fitness goals. For those looking to add variety and resistance, packing lightweight equipment like the TRX PRO or TRX exercise bands can transform any hotel room into a complete fitness studio. So next time you're in a hotel room, skip the excuses and get moving! Your body (and energy levels) will thank you.