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 it.

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:

First, start with a warm-up (to get your core temperature up and muscles loose).

Hotel Room Workout Warm-up

  • 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 Level 2 and 3.


  • Body Weight Squats: 20 reps (you don’t need a chair like in video, that’s just if you need help)
  • Incline Push-Ups: 15 reps (feet on floor, hands on edge of bed or desk)
  • One-Arm Luggage Rows: 10 reps (each arm, use your suitcase as your weight)
  • Reverse Crunches: 10 reps


  • Overhead Squats: 25 reps
  • Push-Ups: 20 reps
  • Inverted Rows: 10 reps(using the desk in your hotel room…just don’t break it!)
  • Reverse Crunches: 15 reps


  • Jumping Squats: 25 reps
  • Decline Push-Ups: 20 reps (feet up on bed or desk chair)
  • Inverted Bodyweight Rows: 10 reps (with feet elevated onto desk chair)
  • Reverse Crunches: 15 reps

(For instructions on how to do any of these exercises, jump to the next section).

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:

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 do a workout, I always aim for a complete full-body routine that will build muscle, burn fat, and also exercise my 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

It’s a concept Coach Staci explains in this video on How to Build Your Own Workout:

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)

Here Rebel Leader Steve shows you the classic push-up.

#2) Bodyweight Squats

Do a proper bodyweight squat to work out your legs

#3) Lunges

Steve performing the bodyweight lunge

#4) Single-Arm Rows (with suitcase or backpack)

Jim doing rows with a backpack

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

Be careful here, but a table can be great to do inverted rows from.

#6) Plank 

The plank is a great bodyweight exercise to engage your core muscles.

#7) Reverse Crunch

The reverse crunch is a great way to engage your core during your bodyweight workout.

#8) Hip Raises 

Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

#9) Burpees (ADVANCED)

The infamous burpee bodyweight exercise!

#10) Wall Walks (ADVANCED)

Coach Staci showing you the wall walk hold

For more ideas, check out 42 Bodyweight Exercises (That You Can Do ANYWHERE).

How to Do Yoga in a Hotel Room

You can always do a little yoga in your hotel room!

Nope, you don’t need a mat. You can just use a towel if you’d like to pad your knees a little.

For instructions on how to do any move in the routine above, check out A Nerd’s Guide Yoga.


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.


Click below to learn more:

If that’s too much for you right now, I’ve got two other great options for you:

#1) If you want a roadmap for getting in shape on the road, check out NF Journey. Our fun habit-building app will help you exercise and eat better, all while you build your very own superhero…no matter where on Earth you are!


Try your free trial right here:

#2) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Okay, that about does it.

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 want more, make sure you check out The Small Space Workout! 

Coach Jim shows you how to train in a hotel room, a hallway, or even an escape pod.


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

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