HomeHealth & FitnessThe 20-Minute Hotel Room Workout: 10 Quick Exercises

The 20-Minute Hotel Room Workout: 10 Quick Exercises

So you’re touring for work (or enjoyable), and you’re nonetheless attempting to get a superb exercise in.

Unfortunately, most resort gyms aren’t nice: previous tools crammed right into a room the scale of a closet.

Fortunately, you’re studying Nerd Fitness which implies when you have 20 minutes, and a comfortable resort room, you’ll be able to nonetheless get a terrific exercise in!

In at the moment’s information we’ll cowl two large subjects:

These are the precise sort of exercises we construct for our 1-on-1 Coaching clients, busy enterprise vacationers such as you which can be attempting to get match even whereas residing out of resort rooms and airports!

Let’s get into it.

THE 20-Minute HOTEL Room Workout

You can get a great workout in at a hotel room like this.

Here is the well-known 20-Minute Hotel Room Workout:

First, start with a warm-up (to get your core temperature up and muscle tissue free).

Hotel Room Workout Warm-up

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

Do one train proper after one other – this could take you most likely 3-4 minutes.

Next set your watch/laptop computer for quarter-hour and do as many full circuits as potential in that timeframe, utilizing PERFECT FORM for every repetition. Try to maneuver from every train to the following with out stopping.

I’ve additionally break up the exercise into three ranges – rookies ought to begin at Level 1 till they really feel comfy sufficient to advance to Level 2 and 3.


  • Body Weight Squats: 20 reps (you don’t want a chair like in video, that’s simply in case you need assistance)
  • Incline Push-Ups: 15 reps (toes on flooring, arms on fringe of mattress or desk)
  • One-Arm Luggage Rows: 10 reps (every arm, use your suitcase as your weight)
  • Reverse Crunches: 10 reps


  • Overhead Squats: 25 reps
  • Push-Ups: 20 reps
  • Inverted Rows: 10 reps(utilizing the desk in your resort room…simply don’t break it!)
  • Reverse Crunches: 15 reps


  • Jumping Squats: 25 reps
  • Decline Push-Ups: 20 reps (toes up on mattress or desk chair)
  • Inverted Bodyweight Rows: 10 reps (with toes elevated onto desk chair)
  • Reverse Crunches: 15 reps

(For directions on the way to do any of those workout routines, jump to the next section).

After your exercise (you need to be sweating like loopy in case you did it proper), ALWAYS remember to stretch

Here’s a cool-down sequence you’ll be able to strive:

So, if you are able to do this exercise together with making some more healthy nutritious selections on the highway, you’re certain to remain match!

Make positive you take a look at our  “How to Stay in Shape While Travelling” information for recommendations on the way to keep match outdoors of your resort room too.

10 Quick Exercises You Can DO In Your Hotel Room

This hotel may be a better place to exercise than the hotel's gym.

Oh, what’s that? You wish to do some workout routines in your resort room however you’re unsure what to do?

No drawback!

Whenever I do a exercise, I all the time intention for a whole full-body routine that may construct muscle, burn fats, and in addition train my coronary heart.

I hit 4 forms of workout routines for my routines:

  • Legs – working each the back and front of your legs
  • Push – chest, shoulders, triceps
  • Pull – again, biceps, forearms
  • Core – abs and decrease again

It’s an idea Coach Staci explains on this video on How to Build Your Own Workout:

So listed below are the workout routines you are able to do within the consolation of your resort room whereas watching responsible pleasure actuality reveals you’re too embarrassed to look at at house.

Here’s an inventory of fast workout routines you are able to do in your Hotel Room:

#1) Push-ups (any variation)

Here Rebel Leader Steve shows you the classic push-up.

#2) Bodyweight Squats

Do a proper bodyweight squat to work out your legs

#3) Lunges

Steve performing the bodyweight lunge

#4) Single-Arm Rows (with suitcase or backpack)

Jim doing rows with a backpack

#5) Inverted Bodyweight Row (utilizing the desk within the room)

Be careful here, but a table can be great to do inverted rows from.

#6) Plank 

The plank is a great bodyweight exercise to engage your core muscles.

#7) Reverse Crunch

The reverse crunch is a great way to engage your core during your bodyweight workout.

#8) Hip Raises 

Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

#9) Burpees (ADVANCED)

The infamous burpee bodyweight exercise!

#10) Wall Walks (ADVANCED)

Coach Staci showing you the wall walk hold

For extra concepts, take a look at 42 Bodyweight Exercises (That You Can Do ANYWHERE).

How to Do Yoga in a Hotel Room

You can all the time perform a little yoga in your resort room!

Nope, you don’t want a mat. You can simply use a towel in case you’d wish to pad your knees somewhat.

For directions on the way to do any transfer within the routine above, take a look at A Nerd’s Guide Yoga.


You can see beautiful places like this lake and still be fit.

Even once I’m residing out of resort rooms, I prioritize figuring out.

I discover that on days once I train, I eat higher.

Something prompts in my mind when exercising that claims “I’m trying to be healthy, so I’m going to eat healthy.”

On days once I don’t train in any respect, I are inclined to say issues like “meh, I’ll do it tomorrow” or ‘it’s just one meal” or “it’s only a few beers.”

That’s why a exercise, even when it’s for under 20 minutes, will be very crucial whereas touring. It actually does have a approach of stopping you from gorging your self foolish on pizza later. It’ll additionally aid you construct momentum.

Speaking of momentum…have you met Jeff?

Jeff didn't let living out of hotel rooms stop him from getting fit.

Jeff is a health care provider and start-up founder who travels 2+ weeks out of each month and lives out of resort rooms too! We helped him lose 30+ kilos and get in the perfect form of his life regardless of the actual fact he was residing out of resort rooms for the previous two years.

Jeff is a proud member of our snazzy 1-on-1 Online Coaching Program, and loves the “global accountability” his coach offers.

If you’re any person that may’t appear to remain wholesome whereas touring, we’d love to assist – we’ll construct you a program that works at house, after which modify your exercises to suit into your journey schedule too. We assist our purchasers with professional steerage, assist, and accountability.


Click beneath to study extra:

If that’s an excessive amount of for you proper now, I’ve bought two different nice choices for you:

#1) If you desire a roadmap for getting in form on the highway, take a look at NF Journey. Our enjoyable habit-building app will aid you train and eat higher, all whilst you construct your very personal superhero…irrespective of the place on Earth you’re!


Try your free trial proper right here:

#2) Join The Rebellion! We have a free e mail publication that we ship out twice per week, filled with suggestions and methods that can assist you get wholesome, get robust, and have enjoyable doing so. 

I’ll additionally ship you tons of free guides that you should use to start out leveling up your life too:

Okay, that about does it.

The subsequent time you’re in a resort room, or any room, strive our 20-Minute Hotel Room Workout. If you discover even Level 3 too straightforward, try this one instead. I’ll warn you although, I don’t maintain again on this extra superior circuit.

Alright, now I wish to hear from you:

Do you spend lots of time in inns?

Travel so much for work?

What are your suggestions and methods for staying wholesome whereas residing in inns?

Let us know within the feedback!


PS: If you need extra, be sure you take a look at The Small Space Workout! 

Coach Jim reveals you the way to practice in a resort room, a hallway, and even an escape pod.


All photograph sources will be discovered proper right here.[1]



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