- Last Edit: 06/01/2023
- Read Time 5 Mins
Hotel Room Workout with no equipment - Bodyweight
No equipment but NEED to workout? If you aren’t visiting one of our recommended hotels with gyms then you can still get your exercise fix with these hotel room workouts. 3 varied bodyweight workout plans for you to sweat over.
No Equipment Workout TLDR
Whether you’re working towards a fitness goal or exercising for the health aspect, then travelling for work (or fun) doesn’t need to get in the way.
If you’ve got 10, 20, or even 30 minutes and a hotel room then we’ve got you covered with our hotel room workout that needs no weights, no equipment, just your bodyweight.
In this guide, I’ll let you know who I am and why you can trust my workouts, why you should get a sweat on while you’re away, and the kit you’ll need, but if you just want to get started, follow the quick links below.
Jump to the hotel room workouts now
- 10 Minute Bodyweight Workouts
- 20 Minute Bodyweight – T-Shirt Pump
- 20 Minute Bodyweight – Butt Blaster
- 30 Minute Total Body WorkoutÂ
Author // Rebecca
Qualified REPs Level 3 (UK) PT - Postpartum / Prenatal Specialist
How Credible Is This?
Since 2016 I’ve been a personal trainer coaching men and women one-to-one and online. I also spent lockdown 2020 writing plans and delivering coaching sessions on good old Zoom. Most of my clients had minimal space and no weights, much like you right now.
This puts me in a pretty good place to share a hotel workout plan with no equipment with you.
Why Workout On Holiday?
If you’re on your travels but want to get fit or maintain your fitness while you’re sipping Pina Coladas or away for work and you prioritise your health and well-being, this is for you.
I’m sure you know just how good exercise is for your mental health and mood, as well as your body. A quick 10-minute HIIT could be the difference between a good day and a bad day. It could give you energy before a big meeting, or help you to de-stress after a hell of a day. It could help you get closer to your fitness goal, or mean you feel a bit better in that outfit before a night out – I mean who doesn’t like a bum or arm pump to feel great?
What's Needed For Bodyweight Workouts
You know the best bit about this hotel room workout plan? You don’t need any kit. Everything in the 10, 20, and 30-minute hotel workouts need no equipment.
So, no excuses!
If you’ve got a body, a hotel room, and some motivation (or a decent pre-workout coffee!) Here’s what your next hotel room workout with no equipment could look like.
10 Minute Hotel Room Workout
A 10 minute workout is great if you’re short on time but want to get a quick sweat on. It can help you increase your attention, build strength, lower your blood pressure, and give you a good night’s sleep.
Sold?
Here’s a Tabata workout to try. All you’ll need is either a timer or the ability to count.
If you’re new to exercise, start off with level 1 and work your way towards level 2 to avoid injury.
Warm-up (30 seconds each exercise)
- Toe touches (15 seconds each way)
- Inch worms (walk your hands out into a high plank, walk hands to feet and stand)
- Hip bridges
- Sumo squats (legs wider than shoulders, squat)
Beginner – Level 1:
Time: 20 seconds on, 10 seconds off (7 minutes)
- Squats
- Star jumps
- Plank
- High knee steps
Advanced – Level 2:
Time: 20 seconds on, 10 seconds off (7 minutes)
- Squat jumps (fast)
- Full burpees
- Mountain climbers
- High knees
X 14
Cool down (1 minute)
- Quad stretch
- Chest stretch (using a doorway)
- Child’s pose
20 Minute Hotel Room Workout - T-Shirt Pump
You’ve got 20 minutes, great! You can get some real work done in 20 minutes. Whether you’re looking for a T-shirt workout or something to help you sculpt your bum, here’s your hotel room workout with no equipment.
Warm-up:
- Arm circles (15 seconds each way)
- 10 Kneeling arm push ups
- 10 inch worms
- 10 side reaches
Level 1: Beginner
- Incline push ups from a surface (the bed?)
- Shoulder taps
- Inverted row
- Floor tricep dips
- Negative tricep push ups (just focus on the way down)
12 of each exercise X 3, 1 minute break between the 5 exercises.
Level 2: Advanced
- Push ups
- Bodyweight shoulder press (https://www.muscleandfitness.com/exercise/workouts/shoulder-exercises/floor-inverted-shoulder-press/)
- Inverted row
- Tricep dips off a chair
- Negative tricep push ups
12 of each exercise X 3, 1 minute break between the 5 exercises.
Cool down:
- Chest door frame stretch
- Shoulder stretch
- Cat cows
20 Minute Hotel Room Workout - Butt Blast
Warm up
- 12 Donkey kicks each side
- 12 hip bridges
- 6 single leg hip bridges
- 12 squats
Level 1
- Squats
- Reverse lunges
- Hip bridges
- Curtsy squat
- Sumo squat
12 of each exercise X 3, 1 minute break between the 5 exercises.
Level 2:
- Squat jumps
- Reverse lunges
- Feet raised on a surface hip bridges
- Curtsy squat
- Sumo squat, count to 3 as you squat down, come up for 1.
12 of each exercise X 3, 1 minute break between the 5 exercises.
Finisher!
Set a timer for 2 minutes.
1 lunge
1 squat
2 lunges
2 squats
3 lunges
3 squats
And so on until the timer is up!
Cool down:
- Quad stretch
- Hip stretch
30 Minute Hotel Room Workout - Total Body
You’ve got 30 minutes and you’re ready to get a bit of a pump and a sweat on. I’ve put together a DIY hotel room workout that you can do to burn calories, feel fit, and boost your endorphins. No need to leave your room for this one!
Pour yourself a glass of water and let’s get started.
Remember, choose level 1 or level 2, depending on your fitness.
Warm up:
- Arm circles (15 seconds each way)
- Inch worms (walk your hands out into a high plank, walk hands to feet and stand)
- Hip hinges (hinge at the waist keeping your back flat and knees soft)
- Sumo squats (legs wider than shoulders, squat)
Level 1 – Beginners
Strength / Resistance
- 10 Kneeling push-ups
- 10 Squats
- 10 Floor tricep dips
- 6 Lunges each leg
- 10 crunches
Rest 2 minutes, x 3
Cardio:
Set a timer for 4 minutes and complete as many rounds as possible (AMRAP)
- 12 Russian twists
- 12 star jumps/steps
- 20 second jog on the spot
- 12 kneeling shoulder taps
Level 2 – Advanced Fitness
Strength / Resistance
- 15 Full push-ups (slow tempo on the eccentric movement)
- 15 squats
- 15 tricep dips (slow tempo)
- 15 Reverse lunges each leg (slow tempo on the eccentric movement)
- 15 reverse crunches
Rest 1 minute x 3 or 4 depending on time
Cardio:
Set a timer for 4 minutes and complete as many rounds as possible (AMRAP)
- 12 Russian twists
- 12 full burpees
- 20 second high knees
- 12 mountain climbers each leg
Cool down (1 minute)
- Quad stretch
- Chest stretch (using a doorway)
- Child’s pose
It’s great when you land a hotel with a cracking gym, but it doesn’t always happen. Thankfully you can do a decent bodyweight workout with just a little bit of space and no equipment.
You can do cardio and strength. In fact, you can do most workouts with just your body weight. If you want to add a little weight to your workout and have a backpack, you’ll find this makes a perfectly portable weight kit. However, there’s no need! Just increase the reps and sets, and reduce the tempo for a fantastic workout that will leave your muscled feeling worked.
Can you jog on the spot? Do you have a metre of space available? Yes? Then you can easily do cardio in a hotel room!
While it’s no secret that weights can help you get seriously strong, a decent bodyweight workout shouldn’t be overlooked. Whether you are a beginner or a seasoned gym buff there’s a lot you can get from just your body. You might even find that increased reps and changing the tempo feel more challenging than your usual gym routine.
Outro // Why we doing this again?
If you’ve started to be consistent with your workout you might have noticed changes in both your physical and mental well-being – well done.
But when you’ve got a holiday coming up, or are travelling a lot for work, it can be easy to break your routine and struggle to get back into it. With 1 in 6 deaths in the UK is associated with a lack of exercise or physical activity, you can see why it’s important to keep it up.
Keeping up with your workouts, even while you are away in a hotel with no equipment, will help you avoid putting on too much weight from cocktails etc, boost your well-being, make you feel good, and even look next level in your outfit.
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