5 Easy Hotel Room Workouts

5 Easy Hotel Room Workouts

When we travel for work and play, one of the first things to often go out the window is our exercise routine.

It's easy to fall off our regular exercise routine for a number of reasons:

  • Limited resources - We don't have access to our regular gym or yoga studio.
  • Abrupt change to schedules - Regular schedule becomes non-existent because we are either in lounge mode or we are super busy with work meetings and/or client visits.
  • Fatigue - Jet lag causes us to be lethargic, unmotivated and feeling out of whack.
  • Logistical challenges - Inability to pack workout gear, unfamiliar with the destination and not sure where to workout.
  • Weather - Severe weather conditions at new destinations can impact our regular workout routine.

That's why I wanted to share easy travel workouts that you can do from your hotel room!

That way, no matter what your travel adventures throw your way - you can stay active, improve your fitness and stay healthy while on the road.

In this article, you will find 5 easy hotel room workouts!

Exercising while you travel helps to:

  • Reduce Jet Lag - Combat jet lag and adjust to new time zones 
  • Increase Energy Levels - Re-energize you and reset you after your flight or road trip 
  • Improve Sleep - Maintain and improve your sleep routine while traveling 
  • Relieve Stress - Releases stress and anxiety from flights or travel stress 
  • Strengthen Natural Immunity - Helps your immune system stay strong while you are venturing into new environments
  • Make Work Travel Fun - Exploring new places becomes easy - running or cycling at new destinations is such fun way to discover, exercise and have fun!

Here are the 5 easy hotel room workouts!

Keep reading for your bonus travel workout tip at the end!

Hotel Room Workout #1 - Jumping Jacks

Jumping jacks are such a good way to get your heart pumping and blood flowing.

Plus, they are super easy and you can do them on your lunch break to shake off any stress and tension. 

Start with your feet together, arms by your side, and jump while simultaneously spreading your legs and arms.

Jump again to return to your starting position. Do three sets of 15 reps each, and you're good to go!

Jumping Jacks primarily target your legs, hips, and core.

Hotel Room Workout #2 - High Knees

This workout is a great way to improve cardio strength, strengthen your core, and workout your leg muscles.

Start by standing straight, feet shoulder-width apart, and arms by your side. Lift one knee towards your chest while balancing on the other leg.

Alternate between legs in a running motion, and keep your core engaged throughout the exercise.

Do three sets of 20 reps each, and you're good to go!

Hotel Room Workout #3 - Burpees

This workout is a full-body exercise that targets your arms, chest, quads, glutes, hamstrings, and abs.

Start in a standing position, then squat down and place your hands on the ground.

Kick your feet back into a plank position, do a push-up, and jump back to the squat position.

Finally, jump up explosively and return to the standing position.

Do three sets of 10 reps each, and you're good to go!

Hotel Room Workout #4 - Mountain Climbers

This workout is an excellent way to target your core and leg muscles.

Begin in a push-up position, then bring your right knee towards your chest.

Quickly switch legs, bringing your left knee towards your chest and your right leg back to the starting position.

Repeat this in a running motion for 30 seconds.

Take a 10-second break and repeat for three sets.

Hotel Room Workout #5 - Shadow Boxing

Shadow boxing is a great way to increase cardio strength, improve hand-eye coordination, and increase upper body strength.

Stand with your feet shoulder-width apart, make fists with both hands - keep your elbows close to your body.

Begin by throwing punches, alternating between your left and right hand.

Keep your core engaged throughout the exercise.

Do three sets of 30 seconds each, and you're good to go!


BONUS TRAVEL WORKOUT IDEA - Hiking or running in a new destination!

Something that I have absolutely fallen in love with when I arrive to a new destination, is going for a 5-mile run! It is the BEST. 

I've found it's such a good way to explore the destination, discover new nature trails and destress while you get settled in and start your journey. 

Especially if you are at a destination for work, getting up first thing in the morning and going out for a 5-mile run is SUCH a fun way to start the day before diving into meetings!

    The way I usually do it is:

    • Check into my hotel or Airbnb 
    • Change into a cute/motivating workout set 
    • Pick my playlist of choice on Spotify (depending on the destination, decides playlist vibes)
    • Find either a trail, marina or city path and just hit the ground running!

    Some of my favorite destinations for 5-mile runs have been:

    • Sedona, Arizona (hiking and running!)

    • Arkansas - "The Natural State"

    • Coconut Grove, Florida 

    Image courtesy of Coconut Grove Sailing Club

    • Venice Beach, California

    • Tasmania, Australia

    • Scottsdale, Arizona 

    • Marina Del Rey, California 


    So, there we have it! Easy hotel room workouts that you can default to no matter where you travel. 

    These hotel room workouts are easy, quick, and require no equipment.

    You can do them in your hotel room, hotel gym or outside in nature or by the beach!

    So next time you're headed on vacation, pack your workout clothes and give these hotel room workouts a whirl!

    It will make such a difference to the flow of your work trip or leisure vacation, ensuring you get better sleep, shake off any symptoms of jet lag and help you stay active while on the road.

    Comment below which exercise is your favorite and we'd love to hear any other travel workouts that you find helpful to do while you're on the road! 

    Always remember LIFE IS TO BE LIVED.


    Until next time,



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