5 Effective Exercises For Your Hotel Room [Workout Included]

Written By Aidan D'Arcy

Have you ever gone on holiday, or travelled for work, and just wanted some simple exercises to do in your hotel room? You want exercises that are simple, require no equipment plus keep you fit, toned and strong while you're away from your local gym. 

By the end of this article, you'll have 5 effective exercises for your hotel room plus a workout routine to follow.

---

Want To Stay In Shape Whilst Travelling? Keep It Simple

I used to gain 5kg every time I travelled. I would eat all the foods, lose sight of 'moderation' and forget I was even a personal trainer.  I dreaded travelling due to the fear of having no control of what I ate.  What I quickly learnt was my relationship with food was the problem, not travelling itself.  

You see, staying in shape whilst travelling can be either difficult or easy, depending on how you choose to view it.   A lot of my clients travel, so we put together a plan for them to follow whilst away.  Your aim should be to keep your plan as simple as possible.  

Read: 10 EASY Ways You Can Stay in Shape When Travelling

Whether you're travelling for business or pleasure, I'm betting you know where you're going before you step on the plane or get in the car.  Never before have we had access to so much information about local restaurants, hotel gyms and supermarket locations at your destination.  They key is to plan ahead.

With that out of the way, let's move on to the 5 effective exercises you can do in your hotel room.

---

5 Effective Exercises For Your Hotel Room + Workout Routine

All the exercises picked require no equipment* and use minimal space - perfect for a hotel room. 
*Only room furniture

Each exercise has a video demonstration followed by written cues underneath for the full coaching experience.  The exercises target all muscle groups including the:

• Chest
• Shoulders
• Back
• Arms
• Core/Abs
• Legs

The workout routine (which is included down the bottom) is designed to help you burn the most amount of calories, in the least amount of time leaving you feeling satisfied, energised and empowered to get through your day.  

Exercise #1 - Walkouts 

Muscles worked:

• Core
• Abs
• Arms
• Shoulders

Coaching Notes:

1. Reach down towards your toes and 'walk out'
2. Lower yourself to the ground
3. Push up, walk yourself back in and stand up.

​Exercise #2 - Reverse Lunge

Muscles worked:

• Quads
• Hamstrings
• Glutes
• Calves

​Coaching Notes:

1. Start by standing with your feet hip width apart
2. Take a big step back with one leg and drop your back knee towards the ground keeping your shoulders back, chest proud
3. Drive back up through your front heel returning to the starting position
4. Repeat the movement with the same leg

​Exercise #3 - Walking Plank

Muscles Worked:

• Core/Abs
• Shoulders
• Arms
• Chest

Coaching Notes:

1. Start in 'plank' position on your forearms and toes
2. Push one hand into the floor 'pushing' yourself up followed by the other arm finishing on your hands and toes
3. Return back to the starting position one arm at time
4. Repeat in 'walking' fashion (see video for more visuals)

​Exercise #4 - Chair Dips

Muscles Worked:

• Triceps
• Shoulders

Coaching Notes:

1. Sit on the edge of your chair or bed
2. Place your hands beside your hips and your feet flat to the floor with knees bent at 90 degrees
3. Slide your butt off the chair keeping your back close it with shoulders back and chest proud
4. Lower your body towards the floor, keeping your elbows tucked in until they reach a 90 degree bend
5. Push yourself back up to the starting position straightening the arms out

Exercise #5 - Suitcase Row

Muscles Worked:

• Back
• Arms
• Shoulders
• Core

Coaching Notes:

1. Grab your hand luggage or suitcase
2. Place one knee on the edge of the bed, directly underneath your hip
3. Place the opposite leg out to the side keeping it nice and straight
4. Place one hand on the bed, in line with your knee keeping your hand underneath your shoulder
5. With the opposite hand, grab your suitcase and 'row' it into your hip pulling that shoulder "back and down"
6. The 'rowing' action should be like you are sawing a piece of wood

The Workout Routine

Now that you're familiar with the exercises, let's move on to the workout. You're going to complete every exercise in the following order for a minimum of 45 seconds per exercise, with no rest in between until all are completed.  You'll have 60 seconds rest after each round. Here's the workout structure:

1. Walkouts (45 seconds)
2. Reverse Lunge (45 seconds)
3. Walking Plank (45 seconds)
4. Suitcase Row (45 seconds each arm)
5. Dips (45 seconds)
6. Rest for 60 seconds 

REPEAT 5 TIMES

Summary:

• Each exercise to be performed for 45 seconds
• No rest until every exercise is complete
• Rest time is 60 seconds
• Repeat 5 times
• You WILL feel a burn and get a sweat on, so be prepared

If you find 45 seconds too easy, increase to 60 seconds or reduce your recovery time.

Bonus Exercise

I love over delivering :).  It's just as important to improve your mobility as it is your strength.  With that said, try this mobility drill at the end of your workout to keep your hips, lower back and chest nice and mobile.  It's perfect for you if you've just sat on a plane for hours or slumped in a boardroom meeting all day.  Here it is:

This drill can also be performed in the morning to help you start your day fresh and mobile.  Aim for 3 x rounds of 30-45 seconds maintaining consistent, deep breaths. 

Summary

Keeping in shape whilst travelling can be as easy or as complicated as you make it. These exercises are designed to help you get the most out of your body, with the limited time and space you have.  Keep yourself accountable, be self disciplined and set yourself a goal of getting at least one workout a day whilst travelling.  This hotel room workout can be done anytime, any where so next time you're stuck in a hotel room, give it a try.  Don't forget to download your workout cheat sheet here.

---

What Now?

Join over 400 awesome people like you in our free, private Facebook group and let us know how you go. You'll receive full support on all things exercise, nutrition and healthy living.  Discover likeminded individuals who share the same struggles as you and want to achieve the same goals too.  Our group is called Healthy Living With D'Arcy Online Coaching so click here to join and I'll let you in.

Article Written By Aidan D'Arcy - Personal Trainer Frenchs Forest

---