8 Full Body Hotel Room Workouts You Can Do Anywhere

Hotel Room Workouts

I know what you’re thinking: are hotel room workouts just as good while you’re stuck at home?

Your schedule is thrown off, sleep is confused, and you’re watching boredom creep closer. Well, if you want to burn some energy without the gym or expensive equipment, then adopting hotel room workouts at home is just what you need!

That’s right…

You don’t need equipment, you don’t need a fitness buddy, you just need the enthusiasm! Get out there!

But first!

A few tips for working out at home: 

Workout tips

Set aside a hotel-room-sized space for your workout to create the environment.

Just like you would normally go to the gym, dance class, or a yoga studio, set aside a space that is solely for the purpose of exercising your body.

That can be a small spot in your room, a path to run around the neighborhood, or maybe a spare room that can double as a gym. With or without equipment, you need to mentally and physically create this space – it will help keep you motivated!

Schedule your workout. 

Schedule your workout into your daily or weekly routine. Keeping yourself on a schedule will keep you motivated and energized to complete your workouts!

Are you a morning person? Set your alarm a little early, lay out some running clothes the night before, and run in the morning.

Prefer to workout after your workday? Then have your outfit ready to go and pop on your sneakers at the scheduled time.

Get creative with equipment.

If you prefer lifting weights or adding weight to whatever home workout you’re doing, then get creative with the items you have around the house.

In a hotel room, you might use the iron, the ice bucket, or a book. At home, you can use soup cans, breadcrumbs containers, unopened juices or Gatorades, and a plethora of other household items. Use a mop or a Swiffer for shoulder and arm workouts. Use books as yoga blocks, pillows for support in various exercises, and towels as bands/pulls. There are SO many ways to utilize the items you have right next to you.

Have fun! 

As always, remember to have fun! We want to help get your heart pumping, your feet moving, and your face smiling!

Remember exercise is a great way to stay mentally fit and well too. Don’t put too much pressure on yourself, do what you can, and have fun! 

Without further ado, check out these 8 hotel room workouts you can do anywhere.

SHAPE’s Ultimate Hotel Room Workout

Shapes home workout

We love SHAPE magazines idea for the ultimate hotel room workout, and what’s even better about it – no equipment required!

If you’re interested in circuit training or are a regular in circuit-type classes at your local gym, you can keep this fun activity in your life with this workout.

Here’s how it works: Perform 1 set of the suggested number of reps for each exercise without resting in between moves. Once you’ve finished all exercises, rest 1-2 minutes and repeat the entire circuit 1 or 2 more times.

Exercises include variations of squats, planks, leg lifts, and more. You’ll be feeling fantastic (and probably a little sweaty) in no time.

SELF 30-Minute Full-Body Cardio Workout Without Weights

Self Mag workout

This 30-Minute Full-Body Cardio Workout will get your heart pumping. The exercises are simple, the routine is a bit more complex. There are three moves: froggers, bird-dog crunches, and the 3-point toe touch. 

In this workout, you will begin by doing each move for your selected period of work and rest time: 30 seconds of work, 30 seconds of rest, 40 seconds of work, 20 seconds of rest, or 50 seconds of work, 10 seconds of rest.

After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the Ladder Challenge. These effective moves will work multiple spots on the body and help you strengthen your core muscles to protect your back.

The No-Excuses Hotel Room Workouts by Spartan Training


Are you ready to train like a Spartan? Look no further than the No-Excuses Hotel Room Workout by Spartan Training.

This quick burn 20-minute workout is a great way to get both cardio and strength training in while you’re inside at home. Bonus: no equipment needed, just your body weight! This workout features planks, wall-sits, deadlifts, supermans, chair dips, and flutter kicks.

Well + Good 5-5-5 Full Body Chair Workout

Well & good chair workout

Another simple yet effective workout features just you… and a chair!

Any kind of chair in your home, office, or hotel room. “The purpose of the 5-5-5 full-body chair workout is “five minutes of strength, five minutes of cardiovascular, heart-pumping action, and five minutes of flexibility exercises.” That sounds pretty exciting to us.

Just 15 minutes to get all of that? Sign us up! You can do it on your lunch break, after work, when you wake up in the morning, or just before bed. You choose the time, schedule it in, and grab a chair.

Get ready for single-leg squats, seated knee extensions, seated jumping jacks, a cardio portion, and a relieving full-body stretch to finish up. Phew!

Power Yoga with Adrienne

yoga with adrienne

All you need for this great workout is a yoga mat, towel, or rug, an internet connection, and yourself! Yep, that’s all.

Yoga with Adrienne is a fantastic Youtube channel where you can find tons of yoga flows and routines, just like this one. Power yoga targets all parts of your body and gets your blood flowing super quick, we cannot recommend enough! The best part is, you can do a power yoga flow anytime, anywhere.

It doesn’t matter what time of day or where you do it – whether it’s in your living room, in your bedroom, in your office, outside, or at a relative’s house. Isolation is no match for these awesome yoga videos and bonus, yoga is great for your mental health too.

16 Minute Hotel Room HIIT Workout – Low Impact – No Noise with The Body Coach

body coach

Looking for a low impact workout? Or a no noise workout? This 16 minute HIIT workout is perfect for working out in your hotel room, on the go, or at home.

HIIT is high intensity interval training and it’s a great way to get a fun cardio workout in. The Body Coach walks you through various workouts like froggers, planks, mountain climbers, and lunges. The best part is that the workout is incredibly quiet and you can do it barefoot on a carpet… we call that a win-win.

10 Minute Apartment-Friendly, No Jumping Cardio Burn


Another no jumping, apartment-friendly workout. So if you live in an apartment building or condo where there are others living around you, this is perfect.

Maddie takes you through a series of HIIT moves as the timer runs directly on the screen. So set up your laptop, make the video full screen, and follow along. Feel the burn!

Caleb Marshall’s Dance Workout – Truth Hurts by Lizzo

dance workout

Caleb Marshall’s dance workouts are legendary – he’s a fun host, the music is always upbeat and current, and the dancing is so joyful!

Choose any of Caleb’s dance workouts to get your sweat on – do it with friends, family, or by yourself! Pick up some new dance moves and get your workout in for the day.

Now that you’ve seen our list of our favorite at home or at hotel workouts you can try, what do you think? Which one will you try this week? Leave us a comment below!

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