Stick to this 20-Minute Hotel Room Workout the Next Time You Travel

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Before calling room service, commit to this hotel room workout (it only takes about 20 minutes) to keep your body strong and refreshed while traveling. Using zero equipment, these bodyweight exercises force your muscles to engage to maintain balance, burning more calories than you might with a fixed-range machine at the gym. Plus, you can do this workout any time, night or day.

Certified trainer Kenta Seki created this hotel room workout for The Manual. “Try this workout and see if you can make it through three to four sets of each exercise in under 25 minutes,” Seki says.

If you dig it, check out his other workouts on FitOn, a cool workout app that offers personal training and a boutique group fitness vibe with tons of exercises to pick from (i.e. weights, HIIT, Pilates, etc.).

Hotel Room Workout

The moves:

  • Pushup to extended plank (15 reps)
  • Dip to toe touch (20 reps)
  • Pistol squat (15 each leg)
  • Jump squat (20 reps)
  • Cross-legged sit-up (20 reps)

Pushup to Extended Plank (15 reps)

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What: This variation of a pushup utilizes the edge of a bed, couch, or stable chair.

Why: It is a great progression from a normal pushup because it adds in shoulder and core strength.

How: Perform a pushup. At the top of the plank, put one hand up on the edge of your furniture, followed by the other hand, until you’re in an extended plank with your elbows straight. Put one hand back down. then the other hand back down. Repeat.

Dip to Toe Touch (20 reps)

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What: This exercise utilizes the edge of a bed, couch, stable chair, or even window ledge.

Why: Bodyweight dips are an awesome exercise for building and toning your triceps. Adding in these alternating toe touches also tones your arms and challenges your core as well.

How: Perform a tricep dip off the edge of your furniture or a safe ledge, then lift one foot off the floor and touch that toe with your opposite hand. Perform a tricep dip again, and touch the opposite toe. Keep alternating each rep.

Pistol Squat (15 each leg)

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What: Pistol squats, also known as one-legged squats, can definitely be challenging. But if you use furniture as a seat, it makes the exercise much more doable.

Why: Squatting most of your weight on one leg is a great way to build up balance and strength.

How: Sit down on your bed, couch, or a stable chair. Lift one foot off the floor and extend it out in front of you. Interlace your fingers in front of your chest and stand straight up, without letting your foot touch the ground. Sit back down and repeat.

Tip: The lower the furniture, the more challenging this exercise will be.

Jump Squat (20 reps)

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What: This is a challenging progression from the basic squat. No equipment required!

Why: Jump squats are a great way to build explosive strength in your legs while getting your heart rate up and burning some serious calories.

How: Squat down with your feet flat and arms reaching forward. Press into your legs and jump straight in the air, pressing your arms straight down to your sides. Land back on the ground and immediately bend your knees to land back in the squat position.

Cross-Legged Sit-Up (20 reps)

FitOn

What: This is a challenging alternative to basic sit-ups.

Why: Sit-ups can become monotonous and are not tough enough for some people, so it’s fun to mix things up and activate different muscles.

How: Sit on the ground with your ankles crossed. Lie down on your back and reach your arms straight behind you, then exhale and sit all the way back up without moving your legs. Lie back down and repeat.

Tip: Change which leg you have crossed in front of the other after each set.

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