As a frequent traveler, it might be challenging to keep your fitness in check, and stick to your workouts. Despite many hotels having gyms nowadays, there are many reasons that you may not want to use them.

Even if you don't travel frequently, an occasional business trip might be in the way of your gym day.

The good news is that physical upkeep takes little time, and even little to no equipment.

That's why we're telling you about some quick workouts that you can do in your hotel room, without much hassle. Even if it’s for only 20 minutes, can be very critical while traveling. It’ll also help you build, as well as keep your momentum in working out.

Warming Up

Do the following exercises back-to-back, in order to properly warm up. This should probably take you around 3-4 minutes.

  • Jumping jack: 25 reps
  • Bodyweight squats: 15 reps
  • Push-ups: 10 reps
  • Lunges: 10 reps (each leg)
  • Hip raises: 10 reps

Workout No.1-

This workout is designed in 3 levels, and beginners should start at the first level, and move up as they advance.

Try to move from one exercise to the next without taking a break.

Level 1:

  • Body Weight Squats: 20 reps
  • Incline Push-Ups: 15 reps 
  • One-Arm Luggage Rows: 10 reps
  • Reverse Crunches: 10 reps

Level 2:

  • Overhead Squats: 25 reps
  • Push-Ups: 20 reps
  • Inverted Rows: 10 reps
  • Reverse Crunches: 15 reps

Level 3:

  • Jumping Squats: 25 reps
  • Decline Push-Ups: 20 reps
  • Inverted Bodyweight Rows: 10 reps 
  • Reverse Crunches: 15 reps

After your workout you should be sweating a lot if you did it right, and ALWAYS remember to stretch. 

Workout No.2-

Cycle through this workout as many times as you can in 15 minutes, taking 30-second breaks at 4-minute intervals. 

    • 10 lunges
    • 10 jumping jacks
    • 30 toe touches
    • 10 squats
    • 10 push-ups
    • 30 bicycle crunches
    • 10 burpees
    • 20 mountain climbers
    • 30 high knees

Plus, here are some more intense exercises that you can perform in a hotel room, that'll get your heart pumping and muscles growing.

1. Single-Leg Lunges

Stand in front of a bed – or a chair – and keep your feet hip-width apart. Then, place one leg behind you on the bed or the chair. Place hands on hips and perform lunges by bending your front knee. Repeat 15 times on each side.

2. Single-Leg Squats

Stand in front of a chair with your feet hip-width apart. Extend one leg in front of you. Without moving your hips, slowly lower down into a squat until your glutes tap the chair, and then stand up. Do 15 reps on each side.

3. Tricep Dips

Place your hands on the edge of a chair, fingertips facing toward you. Extend your legs in front of you and then lower and raise yourself by bending your elbows. Repeat 15 times.

4. Elevated Plank with Oblique Crunches

Place both feet on a chair or stable, elevated surface, and place hands onto the ground. Assume the plank position and then lift your right leg and bring it toward your right elbow for an oblique crunch. Repeat this 10 times, and then switch sides.

5. Froggers/Half Burpees

Assume the plank position with hands under your shoulders and feet extended behind you. Then jump both feet to the outside of your hands and then back into a plank position. Repeat 20 times.

6. Lunge to Front Kick

Begin in a lunge with your right leg extended behind you, then kick it to the front. Return back to lunge position and repeat 15 times before switching sides.

7. Leg Circles for Glutes

Begin by kneeling. Extend your right leg out to the side and place your left hand on the ground next to you. Make little circles with your glutes and then reverse directions. Do 15 reps and then switch sides.

8. Walking Push-Ups

Start in a push-up position with one hand staggered a few inches in front of the other. Perform a push-up and then move the other hand a few inches forward. Do 15 reps.

9. Luggage Overhead Presses

Fill your luggage with (preferably) your clothes, then stand with your feet hip-width apart and raise the luggage above your head. Bend your arms to bring the luggage closer to your head and then extend your arms to bring the luggage toward the sky. Repeat 15 times.

10. Luggage Rows

Begin standing with your feet hip-width apart. Bend your knees slightly and then lean forward slightly. Grab both ends of the luggage in each hand and then pull your elbows back toward your rib cage for a row and repeat 15 times.


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