Staying active while traveling can be challenging, especially when your hotel doesn’t have a gym. But with the right hotel workouts without equipment, you can keep fit without needing any gear. These routines are quick, effective, and require minimal space, making them perfect for hotel rooms.

Author’s Note:

I’m very familiar with small-space travel workouts because they’re incredibly versatile and easy to adapt. My go-to routine is a basic push, pull, legs setup that relies on bodyweight exercises. This approach isn’t just simple; it’s also highly adaptable, whether I’m at home, in a hotel room, or even out camping.

All I really need is a bit of floor space for the exercises and something sturdy to hang from for pulls. Keeping things straightforward allows me to stay consistent with my workouts no matter where I am. With this routine, I can stay fit and strong without the need for a gym or extra equipment—just the basics and the right mindset.

As you progress you may find the moves become less challenging but with simply doing a harder variation of these basic exercises you have an almost inexhaustible number of variations that you can do. This can literally be a lifetime of getting stronger and fitter without a large space requirement. No driving to the gym, no expensive membership, no waiting in line. Best of all, when you travel you can still do your same workout without having to change what you are doing.

This is my personal favorite way to workout.

Suggestions for organizing your workout:

You can do a good workout in just a few minutes a day. In this article I have given suggested rep ranges for each exercise but, especially if you are short on time, you can use a circuit where you might do a set of squats, then a set of pushups, a set of chair dips, etc. then come back around to squats and do that process again for 2 – 3 circuits.

Maybe the next day you do another circuit focusing more on lower body, or core. You can do a full body workout 2 – 3 times per week or divide it however you want. Just get those exercises done and move on with your day.

I suggest you hit each exercise a minimum of 2 x weekly (I usually do 3 or 4 times per week) but make sure your form is good and you are focusing on each rep. Don’t rush through.

Remember this: You are not only working the muscle, nervous system, and the entire body but you are also teaching your mind and your body what you want it to do. This takes time. Enjoy that time. Learn and allow yourself to get stronger and fitter as the weeks, months, and years go by. Nothing better than living a life while realizing much of your physical and mental potential.

Blessings

Benefits of Hotel Workouts Without Equipment

Before diving into the workouts, let’s discuss why no-equipment hotel workouts are ideal for travelers:

1. Convenience: No need to search for a gym—everything you need is in your hotel room.
2. Flexibility: Quick workouts that can fit any schedule, ideal for busy travelers.
3. Cost-Effective: No gym fees or equipment purchases required.

1. Bodyweight Squats – Build Lower Body Strength

Bodyweight squats are a foundational exercise that targets your legs and glutes, crucial for balance and stability.

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting in a chair, keeping your back straight and chest lifted.
3. Return to the starting position and repeat.

Suggested rep range: 3 sets of 15-20 reps

2. Push-Ups – Strengthen Chest, Shoulders, and Triceps

Push-ups are perfect for a quick, effective upper-body workout, and they can be done virtually anywhere.

1. Begin in a plank position, hands under shoulders and body straight.
2. Lower yourself until your chest almost touches the ground, keeping elbows at a 45-degree angle or closer to your body.
3. Push back up to the starting position.

Suggested rep range: 3 sets of 10-15 reps (adjust to your fitness level)

For additional push-up variations from Men’s Health

3. Lunges – Tone and Strengthen Your Legs

Lunges are another excellent lower-body exercise that improves leg strength and stability.

1. Stand upright and step forward with one foot.
2. Lower your body until both knees are bent at 90 degrees, keeping your front knee aligned with your ankle.
3. Push off your front foot to return to the starting position, then switch legs.

Suggested rep range: 3 sets of 10 reps per leg

4. Plank – Core and Full-Body Stability

The plank is one of the best exercises to strengthen your core, and it also engages your shoulders, back, and legs.

1. Begin in a forearm plank position with your body in a straight line from head to heels.
2. Engage your core and hold the position, keeping your body stable.

Suggested duration: Hold for 30-60 seconds, repeat 2-3 times

See 11 Benefits of Core Strength from Healthline

5. Tricep Dips – Tone Arms and Upper Body

If you have a stable chair in your hotel room, tricep dips are a great way to target your triceps.

1. Sit on the edge of a chair, hands gripping the seat beside you.
2. Slide off the edge, bending your elbows to lower your body.
3. Push yourself back up by extending your arms.

Suggested rep range: 3 sets of 10-12 reps

See Beginner Calisthenics for Strength

6. Glute Bridges – Strengthen Your Glutes and Core

Glute bridges are fantastic for engaging the glutes, hamstrings, and core, and they can be done right on the hotel room floor.

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Lift your hips until your body forms a straight line from shoulders to knees.
3. Lower your hips back to the starting position and repeat.

Suggested rep range: 3 sets of 15 reps

7. Mountain Climbers – Full-Body Cardio Blast

Mountain climbers are a dynamic, cardio-intensive move that also strengthens the core and engages multiple muscle groups.

1. Begin in a high plank position with your body straight.
2. Quickly drive one knee towards your chest, then switch legs, mimicking a running motion.
3. Continue alternating legs at a steady pace.

Suggested duration: 30 seconds to 1 minute, repeat 2-3 times

Tips for Making the Most of Hotel Workouts

• Use hotel furniture: If available, use a sturdy chair for dips or step-ups.
• Stay consistent: Try to incorporate a short workout daily, even if it’s only 10 minutes.
• Warm up: Do some light stretching or jumping jacks to warm up before starting.

Wrapping Up

No matter where you are, staying active while traveling doesn’t have to be difficult. These hotel workouts without equipment are quick, convenient, and perfect for any fitness level. Next time you’re on the go, give these exercises a try to keep up with your fitness goals!

See Van-Life Tips for Working out While Traveling

For more workout tips from Muscle & Fitness

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