The 20-Minute Hotel Room Workout: 10 Quick Exercises You Can Do Without Checking Out.

Is there anyway to work out in this hotel room?

So you’re traveling for work (or fun), and you are still trying to get a good workout in.

Unfortunately most hotel gyms aren’t great: old equipment crammed into a room the size of a closet.

Fortunately, you’re reading Nerd Fitness which means if you have 20 minutes, and a cozy hotel room, you can still get a great workout in!

In today’s guide we’ll cover two big topics:

These are the exact type of workouts we build for our 1-on-1 Coaching clients, busy business travelers like you that are trying to get fit even while living out of hotel rooms and airports!

Let’s get into the article.

If you’re prioritizing working out while traveling because you don’t want to lose momentum on your fitness journey, you’ve come to the right place!

THE 20-Minute HOTEL Room Workout

You can get a great workout in at a hotel room like this.

Here is the famous 20-Minute Hotel Room Workout:

#1) Always start with a warm-up (to get your core temperature up and muscles loose):

  • Jumping jack: 25 reps
  • Bodyweight squats: 15 reps
  • Push-ups: 10 reps
  • Lunges: 10 reps (each leg)
  • Hip raises: 10 reps

Do one exercise right after another – this should take you probably 3-4 minutes.

Next set your watch/laptop for 15 minutes and do as many full circuits as possible in that time frame, using PERFECT FORM for each repetition. Try to move from each exercise to the next without stopping.

I’ve also split the workout into three levels – beginners should start at level 1 until they feel comfortable enough to advance to levels 2 and 3.




After your workout (you should be sweating like crazy if you did it right), ALWAYS remember to stretch

Here’s a cool down sequence you can try:

You can also do a FULL Yoga Routine in your bedroom too (this is from our NF Yoga Course):

So, if you can do this workout along with making some healthier nutritious choices on the road, you’re bound to stay fit!

Make sure you check out our  “How to Stay in Shape While Travelling” guide for tips on how to stay fit outside of your hotel room too.

10 Quick Exercises You Can DO In Your Hotel Room

This hotel may be a better place to exercise than the hotel's gym.

Oh, what’s that? You want to do some exercises in your hotel room but you’re not sure what to do?

No problem!

Whenever I create a workout, I always aim for a complete full body routine that will build muscle, burn fat, and also exercise my your heart.

I hit four types of exercises for my routines:

  • Legs – working both the front and back of your legs
  • Push – chest, shoulders, triceps
  • Pull – back, biceps, forearms
  • Core – abs and lower back

So here are the exercises you can do in the comfort of your hotel room while watching guilty pleasure reality shows you’re too embarrassed to watch at home.

Here’s a list of quick exercises you can do in your Hotel Room:

#1) Push-ups (any variation)

#2) Bodyweight Squats

#3) Lunges

#4) 1-Arm Rows (with suitcase)

#5) Inverted Bodyweight Row (using the desk in the room)

#6) Plank 

#7) Reverse Crunch

#8) Hip Raises 

#9) Burpees (ADVANCED)

Wall Walks (ADVANCED)

11. Yoga Stretches (bonus!)


You can see beautiful places like this lake and still be fit.

Even when I’m living out of hotel rooms, I prioritize working out.

I find that on days when I exercise, I eat better. Something activates in my brain when exercising that says “I’m trying to be healthy, so I’m going to eat healthy.” On days when I don’t exercise at all, I tend to say things like “meh, I’ll do it tomorrow” or ‘it’s only one meal” or “it’s only a few beers.”

That’s why a workout, even if it’s for only 20 minutes, can be very critical while traveling. It really does have a way of stopping you from gorging yourself silly on pizza later. It’ll also help you build momentum.

Speaking of momentum…have you met Jeff?

Jeff didn't let living out of hotel rooms stop him from getting fit.

Jeff is a doctor and start-up founder who travels 2+ weeks out of every month and lives out of hotel rooms too! We helped him lose 30+ pounds and get in the best shape of his life despite the fact he was living out of hotel rooms for the past two years.

Jeff is a proud member of our snazzy 1-on-1 Online Coaching Program, and loves the “global accountability” his coach provides.

If you are somebody that can’t seem to stay healthy while traveling, we’d love to help – we’ll build you a program that works at home, and then adjust your workouts to fit into your travel schedule too. We help our clients with expert guidance, support, and accountability.

Interested? Click on the big image below to learn more:

Nerd Fitness Coaching Banner

The next time you’re in a hotel room, or any room, try our 20-Minute Hotel Room Workout. If you find even Level 3 too easy, try this one instead. I’ll warn you though, I don’t hold back on this more advanced circuit.

Alright, now I want to hear from you:

Do you spend a lot of time in hotels?

Travel a lot for work?

What are your tips and tricks for staying healthy while living in hotels?

Let us know in the comments!


PS: If you spend your weeks moving from hotel room to hotel room, constantly on the go, there are still some things you can keep constant: your coach!

They can be right there with you, from any part of the world, helping you make sure you hit your fitness goals.

Click right here to learn more.


All photo sources can be found right here.[1]

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