Rapid Hotel Room Workout

The last thing you probably think of when you travel is how you can fit a workout into your busy schedule. Luckily, with a little bit of planning, you can bring your workout with you.

It’s important to stick to your normal workout regimen when traveling. Not only does it give you something consistent to focus on but it can boost your mood, provide you energy and even help you sleep better.

If you don’t have the time to make it to our hotel gym, here are some great exercises for you to do in the comfort of your hotel room:

What you’ll need:


Luggage/Duffel Bag


Stairs (Optional

Positive Attitude


Tri Dips

Place your hands on the edge of the chair with the heels of your palms touching your glutes. Gently slide your glutes off the chair and dip down and up (like a push-up) Do 3 sets of 10 for a good burn! Don’t have a chair? Use the edge of the bed.

Bag Curls

Use your luggage, duffel bag or backpack as weights for this exercise. Using both hands slowly curl the bag up until it is shoulder level. Try 3 sets of 15.

Bag Row

With your knee on the chair or bed and other foot on the ground, pick up your bag and lean forward to make a flat back.  Row the bag up to your chest and back down for a multi-targeted muscle workout. We suggest 3 sets of 15.

Bag Press

Lay on your back and press bag in the air until your arms are fully extended. Bring the bag back down until your arms are making a 90-degree angle. 3 sets of 15.


Press up to plank position with forearms on the ground and your core engaged. Challenge yourself and try to do 3 whole minutes. Rest if you must, but complete 3 total minutes!

Wall Squat

With your back against the wall, lower down into the squat position until your knees are at 90-degrees.  Try using the bell-technique for timing and reps: 30 seconds, 45 seconds, 1 minute, 45 seconds and then back to 30 seconds. For a more challenging workout, hold out your luggage as you hold your squat position. Talk about a burn!


If stairs are available at your hotel, try running up and down them for 5-10 minutes. Please be courteous to the other guests and run at a reasonable time of day.

Calf Raises

Balance your feet at the edge of a stair as you hold on to the railing. Drop your heels down at a 45° angle then engage your calf muscles and raise onto your toes. Repeat 2 sets of 50. You may choose to isolate your left foot and right foot. Go for it! But make sure you to the same amount of reps for each leg.

No stairs? Use the back of your chair to keep your balance.