Skip to main content

This is the best in-room hotel workout routine for the next time you travel

Staying fit on the road is easy with this 20-minute, no-equipment workout

Man stretching from his hotel bed
franckreporter/Getty Images

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.).

Man with large arm muscles
Henri Meilhac/Unsplash

Hotel room workout

The moves

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

Dip to toe touch (20 reps)

What: This exercise uses 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.

A man doing pushups
javi_indy / Shutterstock

Pushup to extended plank (15 reps)

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

Why: It is a great progression from a normal pushup because it adds 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.

Pistol squat (15 each leg)

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)

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 situp (20 reps)

What: This is a challenging alternative to basic situps.

Why: Situps 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.

Hilton Five Feet to Fitness Room

Upping your in-room hotel fitness game

If you’re looking for a more extensive in-room workout, there are hotel chains that offer some great options.


Hilton is the granddaddy of in-room fitness with its Five Feet to Fitness with Fitness Zone featuring over 11 different in-room fitness equipment and accessory options at select hotels.

If you love variety, the storage bay comes loaded with fitness accessories for a variety of workouts, including strength, suspension, HIIT, yoga, and even family workouts. If cardio’s your game, some rooms have fitness bikes for an indoor cycling workout. And if you prefer to have a trainer take you through the motions, look for the Fitness Zone kiosk with over 200 guided exercise tutorials and over 25 classes, all using either bodyweight or equipment found in the room.

Tryp by Wyndham

This brand from Wyndham is known for channeling the energy of the city of each locale and offers a series of Signature Rooms to fit unique traveler needs. One of the options: a Fitness Room for guests who want to take their workouts on the road. The rooms, available at select locations, offer cardio equipment, including an in-room elliptical, exercise bike, or treadmill. Each Fitness Room also comes with a floor mat and a fitness kit with perks such as towels and mineral water.

EVEN Hotels

This InterContinental Hotels Group brand is fairly new to the fitness game and has a complete focus on guest wellness. In addition to offering some of the largest and best-equipped hotel gyms around, you can opt for an in-room fitness zone with equipment like fitness bands, Stediballs, and Gaiam yoga accessories. The rooms also feature on-demand fitness classes if you prefer a guided workout. Rooms are also designed for post-workout chill (or to  keep the zen going if you were doing yoga) with cooling linens, spa-like showers, plant-based amenities, and a design that reflects soothing natural spaces.

If you’re looking for a room with fitness included, make sure to call the location ahead to see what it offers and if there’s any additional charge (there usually is). Remember, whether you’re traveling for business or pleasure, getting your workouts in is easier than ever — and you won’t have to feel guilty if you indulge a bit when you order room service.

Editors' Recommendations

Cathy Nelson
Cathy is a freelance features writer and editor whose work has appeared in Well+Good, Verywell Health, Mindbodygreen…
The hotel breakfast buffet items you should eat (and the ones you should always skip)
Avoid these foods at the breakfast buffet

Taking a trip, whether it is for business or for pleasure, often involves encountering the sizable spread of a hotel breakfast buffet. With the wide array of options offered, it can be easy to become overwhelmed and unsure of what choices align with your health goals and what should be approached with caution. Let’s take a look at the dos and don’ts of hotel breakfast buffets, providing you with the travel tips you need to make wise culinary decisions while on the road.

Hotel breakfast foods you should eat
When it comes to hotel breakfast, there are often dozens of options to choose from. But what should you add to your plate? If you see these foods on display at the breakfast buffet, grab them while you can.  
Local food
If you are visiting a new place, the breakfast buffet is a great place to introduce yourself to some of the area’s popular regional dishes. By indulging in regional specialties, travelers can immerse themselves in the culture and flavors of the destination. Additionally, consuming local produce and ingredients often means fresher, more flavorful options, supporting your health and the local economy.
Indulging in croissants at a hotel breakfast buffet offers a delightful start to the day, providing a flaky buttery treat that will surely leave you satisfied. Beyond the incredible taste, croissants can provide a quick source of energy due to their carbohydrate content, making them an excellent choice for fueling up before a busy day of exploring. 

Read more
Do you need a passport to travel in the U.S. in 2024?
Find out what kind of ID you need to travel domestically
Person holding passport and luggage at the airport.

Travel is tricky enough, but to add to the already confusing world of air travel, the U.S. government has been teasing us with updated identification requirements for what seems like forever. After years of changed dates, extended deadlines, and general defiance at the state level, there’s still a lot of confusion around the REAL ID Act, particularly when it comes to modern air travel. So, do you need a passport to travel within the U.S. once this goes into effect?
Direct answer: You will not need a passport to travel within the US in 2024 or 2025, when the REAL ID Act goes into effect, though you can use one. Most people will use a REAL ID compliant driver's license. These are already being issued and can be identified by the star in the upper right hand corner of the ID.
Read on to see more about what this means and how do you prepare if your ID isn't already compliant? We’ll clear a few things up regarding this issue and explain the use of your passport when traveling domestically.

The REAL ID Act basics
For starters, the REAL ID Act was slated to become law back on Oct. 1, 2020. However, the unprecedented circumstances of the last few years — traveling during the COVID-19 pandemic in particular — pushed the execution date. Now that date has been changed yet again. According to the Department of Homeland Security (DHS), all U.S. travelers must meet the REAL ID requirements to board domestic flights by May 7, 2025 (it was last slated for May 3, 2024, with October 1, 2021, and then to May 3, 2024, as the dates before then). While you may not need a passport to travel, you will need a REAL ID.
Every state will require a REAL ID
If you thought maybe your state wouldn't comply with the act, we're sorry to say that every territory and state will require a REAL ID. Some states have already started issuing them, so you may have one.
The REAL ID won't get you everywhere
For trips to Mexico (by land) and Canada, and other international travel, you will still need a passport to enter. The REAL ID isn't a substitute for your passport.
The REAL ID isn't a passport
When you get your new ID, it doesn't replace a passport. This can't be used to fly outside of the U.S., but it could be used as a second form of ID. It's also not a visa, it's just your ID taken up a notch.

Read more
This gross thing has been found at 4 Las Vegas Strip hotels (but that shouldn’t stop you from visiting)
Are these pests taking over Sin City?
Las Vegas

Recent reports from the Southern Nevada Health District (SNHD) reveal that inspectors found bed bugs in several Las Vegas Strip hotels over the past five months. This report has caused concern for travelers looking to visit Sin City, making them wonder if they should skip the destination for their next vacation. Although bed bugs are unsettling, they should not deter you from planning a fun Las Vegas vacation.

The first report of bed bugs came back in December when a guest staying at the Encore filed a complaint. The room was immediately taken out of service when bed bug-sniffing dogs discovered that there were indeed live bed bugs in the area. Aside from Encore, inspectors found bed bugs at three other Strip hotels from September 2023 to January 2024. The other properties impacted include the Venetian, the Mirage, and the Excalibur Hotel and Casino.

Read more