A hotel receptionist hands hotel keys to a customer checking in on an early morning.

20-Minute Hotel Room Workouts

A hotel receptionist hands hotel keys to a customer checking in on an early morning.

20-Minute Hotel Room Workouts

We’ve put together an easy guide for travel workouts that include some excellent exercise routines you can do without leaving your hotel room.

Whether it’s for business or pleasure, travel adds a feeling of richness and fulfillment you simply can’t get at home. You get to experience new places, discover new flavors, and meet new people. For all its benefits, travel can wreak havoc on your fitness plans. Between sightseeing or meetings, it can be a real challenge to fit a workout into your travel schedule.

But here’s the good news: You don’t need any fancy equipment to keep up with your fitness goals. When you’ve got an arsenal of quick workouts that you can complete right in your hotel room, you can stay fit without sacrificing time. So, get ready to sweat with a workout perfect for the small space of a hotel room.

Bodyweight Exercises

="A side view of an athletic woman in black with pink shoes doing squats in workout clothing.
Source: Adobe Stock

With these exercises, you use your own body weight as resistance to help you burn fat and calories while building muscle. Choose one area of your body to strengthen, or just focus on cardio. Do each exercise for 30 seconds, rest for 10 seconds, and move on to the next one. Pick 10 exercises, and repeat the process three times for an efficient sweat session. Here are a few bodyweight exercises to consider:

  • Upper body: Push-ups, planks, crunches, tricep dips
  • Lower body: Squats, lunges, lateral leg raises, donkey kicks
  • Cardio: High knees, jump rope, burpees, skater hops

20-Minute Simple Circuit

="A man wearing athletic clothes does bicycle crunches on the floor of his hotel room during an indoor bodyweight workout session.
Source: Adobe Stock

With this routine, the key is cycling through the circuit as many times as you can within 20 minutes. Take a 30-second break every four minutes, and scale the exercises to your fitness level. If you’re a beginner, then you may just want to stick to the basics. If you’re a seasoned fitness buff, then consider cycling through them all.

  • Beginners: 30 toe touches, 10 jumping jacks, 10 lunges, 10 crunches
  • Intermediate: 30 bicycle crunches, 10 squats, 10 push-ups
  • Advanced: 30 high knees, 20 mountain climbers, 10 burpees

20-Minute Yoga Workout

If you prefer working out with a yoga flow, then this is the option for you. Add your favorite poses to customize the workout to your capabilities, and make sure to hold each pose for 30 seconds before transitioning to the next. Repeat the flow three times. Some beginner poses include:

Warrior I

Step into the pose by placing your right foot out to the right, pivoting your body and turning your left foot inward about 45 degrees. Keep your left leg straight while bending your knee at a 90-degree angle. Raise your arms and hold the pose. Then switch sides.

Warrior II

Raise your left arm parallel to the floor while positioning your right arm parallel to the floor and behind you. Turn your left foot to a 90-degree angle and hold the pose. Then switch sides.

Warrior III

Bring your arms forward so they’re both in front of you and parallel to the floor. Shift your weight forward onto your right leg, leaning forward until your back is straight and your chest is parallel with the ground. Lift your left leg as you go. Hold the pose, and then switch sides.

Reverse Warrior

Return to Warrior II and reach your right arm towards your left knee while raising your left arm over your head. Hold the pose before switching sides.

Downward Facing Dog

Starting on your hands and knees, place your hands so your wrists are aligned with your shoulders and your knees are under your hips. Stretch your elbows, and spread your fingers, and then press into your palms and knuckles. Lift your knees, reaching your pelvis upward to form an “A” shape with your body. Press into the floor with your hands and feet, lengthening and stretching your spine while engaging your arm and thigh muscles.

What’s your favorite way to squeeze in a quick workout while you’re on the go? Share your tips, or find more inspiration on our Facebook page.