Working out while traveling can feel so not worth the effort, especially when you lack access to a gym or traditional exercise equipment. But making time for movement is still a smart idea: it can reduce travel-related stress and minimize muscle stiffness that crops up after a long plane, train, or car ride. It may even help regulate your circadian rhythm and, in turn, counteract jet lag, according to research. Better yet, you don’t need much time, space, or tools to get a quality session. As a certified personal trainer, I know this firsthand. For proof, I pulled together a bodyweight workout you can do in any hotel room. All you need is a towel and a sturdy elevated surface, such as a bed, desk, coffee table, or countertop. (FYI: You can follow along with me in the video below.)
This is a circuit-style format, which means you perform seven moves back-to-back without rest, then take a quick breather before repeating the whole thing. This routine will work your glutes, legs, chest, back, arms, and core. You may get a little breathless, too.
Because most of us aren’t psyched about the idea of lying on a hotel room floor, this circuit is done standing or with your hands on the bed.
7 Bodyweight Exercises You Can Do in Your Hotel Room—Or Any Small Space
Perform the following exercises in the order listed below. Do the wall sit for 30 to 60 seconds, and do the rest of the exercises for 12-15 reps each before moving on to the next.
Once you’ve completed all seven exercises, rest one minute (or more, as needed). Repeat the circuit for two total rounds, or more if you have the time and desire.
1. Wall Sit
This exercise fires up your lower half, especially your quads, and also challenges your core. Make it harder by holding a heavy object or placing it on your lap.
How to Do It:
- Stand with your back against a wall, arms resting by your sides, and feet hip-distance apart, toes facing forward.
- Keeping your back pressed to the wall, bend your knees to 90 degrees. Engage your core so your lower back maintains contact with the wall.
- Hold for 30 to 60 seconds.
2. Elevated Push-Up
The push-up is a stellar full-body exercise that especially strengthens your chest, arms, and core. The caveat: it demands a high level of strength, which can make it challenging to pull off with good form. This variation, which involves elevating your hands on a surface, reduces the amount of weight you have to push, making it more beginner-friendly.
How to Do It:
- Place your hands shoulder-width apart on a sturdy, elevated surface (e.g., a bed, desk, coffee table, or countertop).
- Step your feet away from the surface to come into an elevated high plank: place your shoulders over your wrists, step your feet about hip-distance apart, and engage your core so that your back is flat (not arched or rounded). Your body should form an unbroken line from the back of your head to your ankles. This is the starting position.
- Bend your elbows to lower yourself toward the elevated surface, keeping your core engaged and your back flat. Your body should move as one unit here.
- Lower down as far as you can while keeping good form, then pause for a moment before straightening your arms to return to the starting position. This is one rep.
- Do 12-15 reps.
3. Elevated Plank Knee-to-Elbow
This core move targets your abs, particularly your obliques (the muscles on the sides of your torso). It also engages the muscles that stabilize your shoulders.
How to Do It:
- Place your hands shoulder-distance apart on a sturdy elevated surface, such as a bed, desk, coffee table, or countertop.
- Step your feet away from the surface to come into an elevated high plank: place your shoulders over your wrists, step your feet about hip-distance apart, and engage your core so that your back is flat (not arched or rounded). Your body should form an unbroken line from the back of your head to your ankles. This is the starting position.
- Drive your right knee towards your right elbow while keeping the rest of your body as still as possible. You should feel this on the right side of your abs.
- Place your right foot back on the ground, then repeat on the other side. This is one rep.
- Do 12-15 reps.
4. Good Morning
A bodyweight variation of the deadlift, this exercise works your hamstrings, glutes, back, and core. Focus on pushing your hips back without changing the bend in your knees, feeling a stretch in your hamstrings as you lower down, and keeping your spine straight throughout.
How to Do It:
- Stand tall with feet hip-distance apart, knees slightly bent, and toes pointing forward.
- Rest your hands behind your head with elbows pointing to the sides. Engage your core. This is the starting position.
- Push your hips back and lower your torso towards the floor without changing the bend in your knees. Keep a tight core and straight back. You should feel a stretch in your hamstrings.
- Pause when your torso is parallel with the floor (or as close to parallel as is comfortable).
- Press through your heels and squeeze your hamstrings and glutes to return to the starting position. This is one rep.
- Do 12-15 reps.
5. Triceps Dip
Here, you’re spotlighting the muscles on the backside of your upper arms. Make it harder by fully straightening your legs and stepping your feet farther away from your body, with your heels grounded and your toes pointing up.
How to Do It:
- Stand at the edge of a bed facing away from the bed. Place your palms on the bed, fingertips pointing towards your body, arms straight and tucked into your sides.
- Step your feet out in front of you several feet. Bend your knees and place your feet on the ground, about hip-distance apart. Your butt is right up against the side of the bed (but not resting on the bed). This is the starting position.
- From here, bend your elbows to slowly lower your torso down. Go down as far as you comfortably can (without touching the floor!), keeping your elbows tucked in to your sides, then reverse the motion to return to the starting position. This is one rep.
- Do 12-15 reps.
6. Biceps Towel Curl
Dumbbell curls are a classic way to work your biceps, but you don’t need weights to pull them off. This towel variation provides a similar effect while delivering bonus core and balance work since you do reps while standing on one foot.
How to Do It:
- Stand tall and loop a towel underneath your right thigh. Grip the towel firmly with both hands, palms facing each other, arms extended, and elbows tucked into your body.
- Engage your core and create resistance by actively pressing against the towel with your leg. This is the starting position.
- Keeping your elbows tucked in, slowly bend your elbows to bring your hands towards your shoulders, lifting your leg as you do so, and maintaining as much resistance as possible.
- Stop when your hands reach your shoulders, then reverse the motion to return to the starting position. This is one rep.
- Do 12-15 reps. Make sure to switch legs the next time you do the circuit.
7. Squat-to-Overhead Reach with Calf Raise
This functional combo move is an efficient way to fire up a wide range of muscles at once. The squat engages your quads, glutes, hamstrings, and core; the overhead reach activates your arms and shoulders; and the calf raise targets the calves. Because you’re using so many different muscle groups simultaneously, you may get a bit winded.
How to Do It:
- Stand tall with feet hip-distance apart, toes pointed forward, arms resting by your sides, and core engaged.
- Push your hips back and bend your knees to lower into a squat as you clasp your arms together in front of your chest.
- Pause when your quads are parallel to the ground (or as close to parallel as is comfortable), then press through your feet to stand up.
- As you stand, raise your arms directly overhead. Once your legs are fully straight, lift your heels off the ground to balance on the balls of your feet.
- Pause for a moment to complete one rep. Then, immediately sink back into a squat, clasping your hands in front of your chest, to continue performing reps.
- Do 12-15 reps.
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