Last Updated on April 30, 2025 by shawnshealth
Discover 7 powerful hotel workouts without equipment that will keep you fit while traveling. Quick, effective routines perfect for small hotel rooms and no gear needed.
Hotel Workouts Without Equipment
Staying active while traveling can be tricky, especially when your hotel doesn’t have a gym. Fortunately, hotel workouts without equipment offer a simple solution. These quick and effective exercises require no gear, making them perfect for small hotel rooms. Keep fit and energized, no matter where you are!
Have you ever booked a hotel with a ‘full weight room,’ only to find a couple of old treadmills and pink 2 lb dumbbells? This is actually how I became a calisthenics fan! Tired of searching for gyms or lugging equipment, I turned to bodyweight training—and never looked back. There’s so much you can do without equipment!
What are hotel workouts?
- Bodyweight exercises you can do in a hotel room
- Quick and effective routines
- Ideal for staying fit while traveling
How can I stay fit in a hotel?
- Try push-ups, squats, lunges, and planks
- Simple exercises, no gym needed
- Perfect for small spaces and busy schedules
Why are hotel workouts effective?
- Improve strength, flexibility, and endurance
- Convenient for travelers with limited time
- No need for equipment or special facilities
Table of Contents
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The information in this article is for general informational purposes only and is not intended as medical advice. Please consult with a healthcare professional before starting any new fitness routine or making changes to your health regimen.
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 simple push, pull, legs setup using bodyweight exercises. Whether I’m at home, in a hotel room, or camping, this routine keeps me fit without needing a gym or extra equipment—just a bit of floor space and something sturdy for pulls.
One of the biggest advantages is that I do the same routine in a hotel that I do at home. As I progress, I challenge myself with harder variations of these basic moves. This adaptable approach gives me a lifetime of training options and eliminates the need for a gym. Best of all, I can do my routine anywhere, maintaining consistency without disrupting my workouts while traveling.
Take a look at this short video from Alex Crockford to give you an idea of what might be possible in the confines of a hotel room. You can get a great workout in a small space, I do it all the time!
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.
Benefits of Hotel Workouts Without Equipment
- Convenience: No need to search for a gym—everything you need is in your hotel room.
- Flexibility: Quick workouts that can fit any schedule, ideal for busy travelers.
- 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.
- Stand with feet shoulder-width apart.
- Lower your body as if sitting in a chair, keeping your back straight and chest lifted.
- 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.
- Begin in a plank position, hands under shoulders and body straight.
- Lower yourself until your chest almost touches the ground, keeping elbows at a 45-degree angle or closer to your body.
- 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 see this article from Men’s Health
3. Lunges – Tone and Strengthen Your Legs
Lunges are another excellent lower-body exercise that improves leg strength and stability.
- Stand upright and step forward with one foot.
- Lower your body until both knees are bent at 90 degrees, keeping your front knee aligned with your ankle.
- 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.
- Begin in a forearm plank position with your body in a straight line from head to heels.
- 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 in this Healthline article!
5. Triceps Dips – Tone Arms and Upper Body
If you have a stable chair in your hotel room, triceps dips are a great way to target your triceps.
- Sit on the edge of a chair, hands gripping the seat beside you.
- Slide off the edge, bending your elbows to lower your body.
- Push yourself back up by extending your arms.
Suggested rep range: 3 sets of 10-12 reps
See our article on 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.
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Lift your hips until your body forms a straight line from shoulders to knees.
- 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.
- Begin in a high plank position with your body straight.
- Quickly drive one knee towards your chest, then switch legs, mimicking a running motion.
- 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!
Want to learn more about bodyweight training? Check out The Ultimate Calisthenics FAQ: Everything You Need to Know About Bodyweight Training for a complete guide to calisthenics, including exercises, tips, and expert advice to help you get stronger and move better.
Check out our article on Van-Life Tips for Working out While Traveling!
For more workout tips check out this article from Muscle & Fitness!
🔥 Gear to Help You Achieve Your Health and Fitness Goals 💪
Notice that much of this equipment can be highly transportable. Good for hotel workouts with minimal effort to carry in, if that is what you want to do.
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⚠️ Short disclaimer: As an Amazon Associate, I earn from qualifying purchases.
FAQ: Hotel Workouts Without Equipment
- What are hotel workouts without equipment?
Exercises that require no gear, ideal for staying fit while traveling. These can be done in a hotel room with minimal space. - How effective are hotel workouts without equipment?
Very effective! Bodyweight exercises like pushups, squats, and planks can build strength, endurance, and flexibility. - Can I do these workouts in a small hotel room?
Yes, they’re perfect for small spaces and only require a bit of floor space and room to move. - How long should a hotel workout without equipment last?
A good workout can be completed in 20-30 minutes, making it quick and efficient. - Do I need to follow a specific routine?
No! You can mix and match exercises based on your fitness level, but consistency is key.
This is the day the Lord has made. Let us rejoice and be glad in it. – Psalm 118:24
