If your hotel doesn’t have a gym, is your training routine
Should you just turn on HBO and get back to exercising when
Not so fast! If you have 20 minutes, and a cozy hotel room, you
can still get a great workout in!
I have a simple routine that I use when I’m stuck in a hotel
room, and you can try it too!
Let’s get your heart racing and roaring, and then you can get
back to complimentary cable.
Also, if you’re prioritizing working out while traveling
because you don’t want to lose momentum on your fitness journey,
you’ve come to the right place!
We have tons of resources for you to check out. If your
hotel does have a gym, we have a Strength Training 101 guide that
will show you exactly how to use it. If your diet suffers when
you’re traveling, our healthy eating guide will provide tips on
what to keep in your mini-fridge. And if you want more exercises to
do from your hotel room, our Beginner Bodyweight Workout will walk
you through another full routine you can do from anywhere.
You can grab them, and our other free guides when you join the
- The 15 mistakes you don’t want to make.
- Full guide to the most effective diet and why it works.
- Complete and track your first workout today, no gym
THE HOTEL ROOM WORKOUT
I create a workout, I always aim for a complete full body
routine that will build muscle, burn fat, and also exercise your
And when I’m pressed for time,
I do it in a circuit, so I can jump from one movement to the
I hit four types of exercises for my
Legs – working both the front and back of
- Push – chest, shoulders, triceps
- Pull – back, biceps, forearms
- Core – abs and lower back
That means that you can work out almost every muscle in
your body with just four exercises – simplicity for the
Always start with a
warm-up (to get your core temperature up and muscles
loose): 25 jumping jacks, 15 bodyweight squats, 10 push
ups, 10 lunges (each leg), 10 hip raises, 25
jumping jacks. Do one exercise right after another – this should
take you probably 3-4 minutes.
After that, move into your workout – set your
watch/laptop for 15 minutes and then do as many full circuits as
possible in that time frame, using PERFECT FORM for each
repetition. I’ve split the workout into three levels –
beginners should start at level 1 until they feel comfortable
enough to advance to levels 2 and 3.
Do each exercise, one after another, without stopping if
possible. If you need to stop between exercises or even in
the middle of the set, go for it. Just remember you’re trying to
complete as many circuits as possible within the 15 minutes without
compromising your form. Advance to the more challenging exercises
at your own pace, and if some exercises are too difficult or it’s
too many reps, adjust them to fit your experience level – just
make sure you are getting stronger and challenging yourself with
each additional hotel stay. For example, if you can only do 5
for six when doing the workout next time. So, here it is!
20 Body Weight
Squats (you don’t need a chair like in video,
that’s just if you need help)
Push-Ups (feet on floor, hands on edge of bed or
10 One-Arm Luggage
Rows (each arm, use your suit case as your
- 10 Reverse
- 25 Overhead
- 20 Push-Ups
Rows (using the desk in your hotel room…just don’t
- 15 Reverse
- 25 Jumping
Push-Ups (feet up on bed or desk chair)
Rows (with feet elevated onto desk chair)
- 15 Reverse
After your workout (you should be sweating like crazy if
you did it right), ALWAYS remember
Here’s a cool down sequence you can try:
MORE WORKOUTS BUILT FOR HOTELS AND TRAVELLING
If you’re a road warrior and find yourself in hotels often,
we have many resources here at Nerd Fitness to offer you.
If you enjoyed the Hotel Room Workout Circuit, it and others
just like it can be found in our article “15
Free Circuit Training Routines: Build Strength and
If you like working out in unconventional places, like a hotel
room, check it out! It’ll cover training in playgrounds, living
rooms, or a gym (okay, that last one is 100% conventional).
Plus, there’s a circuit routine inspired by Batman.
The next resource I would toss your way is the article
to Stay in Shape While Travelling.”
The last resource I will mention is our uber-popular 1-on-1 Online
Coaching Program. Many of our clients travel quite a bit,
and having an accountability partner that is available in any part
of the world has
been a game changer for many Rebels.
Are you trying to learn a new exercise, lose weight, or build
muscle, but find doing it on the road a challenge? I’d love for
you to click below and find out if we are a good fit for each
WHY YOU SHOULD WORK OUT IN YOUR HOTEL ROOM
Even when I’m living out of hotel rooms, I prioritize
I find that on days when I exercise, I eat better. Something
activates in my brain when exercising that says “I’m trying to
be healthy, so I’m going to eat healthy.” On days when I
don’t exercise at all, I tend to say things like “meh, I’ll
do it tomorrow” or ‘it’s only one meal” or “it’s only a few
Not good, because as we continuously remind Rebels,
diet is 80-90% of fitness equation.
That’s why a workout, even if it’s for only 20 minutes, can
be very critical while traveling. It really does have a way of
stopping you from gorging yourself silly on pizza later.
The next time you’re in a hotel room, or any room, try our
20-Minute Hotel Room Workout. If you find even Level 3 too easy,
try this one instead. I’ll warn you though, I don’t hold
back on this more advanced circuit.
Alright, now I want to hear from you:
Do you spend a lot of time in hotels?
Travel a lot for work?
What are your tips and tricks for staying healthy while
living in hotels?
Let us know in the comments!
PS: I mentioned above that what you eat will be
responsible for 80-90% of your fitness journey. If you have no idea
where to even begin on eating healthy, like a lost sheep with no
shepherd, I encourage you to check out our 10-Level Nutrition
It’s designed for beginners, with easy simple progressions,
each level getting a bit more challenging and healthier. You also
progress at your own speed, to make sure your dietary changes
You can download it for free by signing up to the Rebellion
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
All photo sources can be found right here.
Source: FS – All-FitnessBlogs
The 20-Minute Hotel Workout