Fitness Health Personal Care Uncategorized Weight Management

Hotel Room Workout

The hotel room workout is an exercise one can do in the hotel room. This hotel room workout will assist you achieve a full-body workout no matter how little the space — there is no equipment needed! Consider this proof that you really can work out anytime, anywhere even in a hotel room

Workout on your hotel room and stay fit away from home

Travel can derail your workout routine easily — sometimes flight last so long and a long flight and an even longer road trip can make you want or seek to face-plant straight into the bed as soon as you arrive and in your hotel room. After all, you don’t have your go-to gear, your hotel might not have a gym, and hey, you’re on vacation — you’ll get back on track when it’s over, right? Not so fast.

Exercise can and should be part of your vacation with this excuse-proof hotel room workout that can help you squeeze in a killer workout whenever, wherever.

Fitness expert Jessica Smith designed this on-the-road, hotel room, total-body workout to help you stay fit and energized with minimal space and no equipment.

How it works: Perform 1 set of the prescribed number of reps for each exercise without resting in between moves. Once you’ve completed the last exercise, rest 1-2 minutes and repeat the entire circuit 1 or 2 more times.

Split quat to cross crunch in hotel room workout

In other to start this hotel room workout, you’ll begin in a split stance with your right foot forward, hands clasped behind your head. You will Keep almost all of your weight on your right leg as you lower into a squat, allowing your left knee drop down to lightly touch the floor.

Press up out of your squat and draw your left knee in front of your body and across to your right shoulder, this will allow you turn your right elbow into your knee. Then, return to the position you started. That’s one rep. Do it for complete 15 times on each side making 15 rep.

Plie pulse extensions

In this hotel room workout, you will lie on your back and bring your heels together with feet flexed, knees open to the sides. Lift your head and shoulders off the floor and reach both arms by your hips, off the floor.

Press out through your heels and extend your legs straight at a 45-degree angle, squeezing your inner thighs together. Brace your abs in tight, and lower your legs as far down as possible without arching your lower back.

Lift your legs back to your 45-degree angle, and then bend your knees back into your start position and keep your head lifted the entire period the exercise will last. That’s one rep. Do it repeatedly for 15 times.

Narrow squat and scaption raise in hotel room workout

Start this workout by standing tall with your both feet together, arms extended in front of your chest, palms pressed or jammed together. Push your hips back and lower into a squat, squeezing your both knees together, and hold. Open your arms into a ‘V,’ pulling your shoulder blades down and back as your arms open. Return your arms to the initial position, that’s one rep. Do it again for 15 times, staying in your squat the entire time.

Dolphin plank in hotel room workout

For this fun plank variation in your hotel room workout, you’ll begin in a modified plank position on your forearms, hands crossed together. Brace your abs in tight and press down through your shoulders and arms as you lift your hips up to the ceiling and your chest back towards your feet. Keep your abs tight as you lower back into your plank position. Do it repeatedly for 15 times for a quick ab blast in your hotel room workout.

Side plank crunch in hotel room workout

To start with, lie on your right side with your knees straight, feet stacked. Prop your upper body up on your right elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders, and place your left hand behind your head.

Gradually, slow or lower your right hip to the floor as you rotate your left elbow down to your right hand. Lightly tap your right hip on the floor (don’t sit on it) and then lift back up as you open your elbow up and return to your starting position. That’s one rep. Do it repeatedly for 15 times with the right leg and another 15 with the left.

Dip and leg lift in hotel room workout

In this hotel room workout, sit with your knees bent, feet flat on the floor hip-width apart. Place your hands behind your hips with your fingertips facing forward. Use your glutes to lift your hips off the floor. Stretch your right leg out straight, squeezing your inner thighs together so that your knees stay in contact.

Lower your elbows to bend your hips just above the ground, and lift your right leg into your chest and keep it as straight as you can. Press back up to the position you started. That’s one rep. Do it repeatedly for 10 times with the right leg and another 10 with the left.

Cardio Burst: pushup and run

Without a push-up no hotel room workout is complete. Start by lying face down with your arms bent, palms on the floor just outside of your shoulders, feet hip-width apart with toes tucked under. Brace your abs in tight as you press your body all the way up into a full plank.

Lift your right foot and ‘run’ your right knee into your chest and then quickly switch to bring your left knee into your chest. Switch 4 times, and then lower yourself down into the position you started. That’s one rep. Try and do it 10 reps in a row and you may have to work up to 10 reps or modify the pushup on your knees.

Cardio burst: single-leg run in hotel room workout

For an added burst of cardio to your hotel room workout, you’ll start in a lunge position, with your right foot forward and your left arm bent in front of you, right arm back. Immediately bring your left knee in front of you at hip height as you swing your left arm back and bring your right arm in front. Continue alternating as fast as you can for 30 times. Repeat on the other side for the same number of times.

Y-T-I Raise in hotel room workout

During this hotel room workout and after your last pushup and run, lower all the way down to the floor and point your toes. Extend your arms overhead, thumbs pointing up. Extend your spine and lift your chest (this is your ‘Y’), keeping your toes on the floor. Open your arms out to the sides (‘T’), and then reach your arms all the way back towards your feet (‘I’), extending higher through your spine if you can. Lower back to the starting position. That’s one rep. Do it repeatedly for 10 times in a row.

Cardio Burst: Kneeling Swim

During the last phases or round of cardio in the hotel room workout, you’ll sit on your knees with both arms by your sides. Press your hips back and lean forward from your hips to lower your body as you sweep your arms back behind you. Circle your arms overhead as you press your hips forward and raise up on your knees. Make a full circle with your arms, building your speed as you go, Do it repeatedly for 30 times.


One need not be in a sporting event center to exercise, even in that hotel room you can keep your body fit by doing any or more of the exercise as stated above. There are many exercise you can do in your hotel room workout, just chose your best and keep your body fit.

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Christopher Okechukwu

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