Bodyweight Exercises for Travel: Hotel Room Workouts

No matter how you slice it, bodyweight exercises are a great way to get in a workout when you’re on the road. Hotel rooms provide all the necessary equipment for a successful bodyweight workout – your body! All you need is some creativity and motivation.

To maintain the workout routine, you discovered pre-holiday is essential to carry out while travelling, as it’s all too easy to let things like this fall by the wayside, and before you know it, you’re out of shape.

Finding vacation bodyweight workouts that effectively work for all your muscle groups can be challenging. Still, once you do, you have a movement that requires no equipment – perfect for hotel rooms!

This article will discuss a few bodyweight exercises for travel that you can do in your hotel room. Let’s get started!

You can also check out more fit and healthy articles on the travel wellness page.

 

 

 

Bodyweight Exercises for Travel: Hotel Room Workouts

If you’re anything like me, I can’t go a day without exercise, be it cardio, muscle building, stretching or relaxation. In this article are a few ideas for bodyweight exercise for travel you may consider when in the hotel room.

Here are a few bodyweight exercises for travel that you can do in your hotel room:

 

Lower body workouts

Ignore leg day; it’s overrated, they say. Not entirely, unfortunately, working out the legs is essential for daily movement, which is something we all need to do in our everyday lives.

Let’s discuss some of the best bodyweight leg exercises to do in the hotel room:

Squats

Squats is a classic workout burner that works the glutes, hamstrings, and quads. To do a bodyweight squat, stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the ground. Keep your weight and drive through your heels to return to standing.

Squat Pulses

If you want to make your squats a bit more challenging, try squat pulses. To do this variation, lower yourself into a squat position and then pulse up and down a few inches for 30 seconds to one minute.

Lunges

Another excellent exercise for the legs is lunges to target the quads, glutes, and hamstrings. To make a bodyweight lunge:

1. Start standing with your feet shoulder-width apart.
2. Take a big step forward with one leg and lower your body until both knees are at 90-degree angles.
3. Keep your front knee over your ankle and push through your heels to return to standing.
4. Repeat with the other leg.

Calf Raises

For this bodyweight exercise, you must find something sturdy to hold onto for balance. Start standing with your feet shoulder-width apart and raise onto your toes. Lower back down and repeat.

 

 

Upper body workouts

Everyone loves the perfect upper body with hardened pecs and big biceps. Let’s not forget about those triceps, either!

Here are some bodyweight exercises for the upper body:

Push-ups

One of the most classic bodyweight exercises, push-ups, work the chest, shoulders, and triceps. To do a bodyweight push-up, start in a high plank position with your hands shoulder-width apart. Lower your body to the ground and press back to the starting position.

Diamond Push-ups

Try diamond push-ups if you want to make push-ups a bit more challenging. To do this variation, start in a high plank position with your hands in front of you, forming a diamond shape. Lower your body down and then press back up to the starting position.

Triceps Dips

For this bodyweight exercise, you will need something sturdy to grip onto, like a chair, bed or countertop. Start seated with your hands shoulder-width apart and palms flat on the surface in front of you. Lift your body off the ground and lower yourself by bending your elbows. Push back up to the starting position.

 

 

Core Workouts

A core workout, oh so painful on the stomach, yet rewarding at the end of the day. The core is essential for balance and stability and is vital to sustaining when you exercise.

Below are a few valuable core workouts to do while travelling:

Mountain climbers

Mountain climbers are a great bodyweight exercise to get your heart rate up and work the core. To do this exercise:

1. Start in a high plank position with your hands shoulder-width apart.
2. Bring one knee at a time up towards your chest and then return it to the starting position.
3. Repeat for 30 seconds to one minute.

It’s my favourite core workout.

Crunches

To do a bodyweight crunch:

1. Lie down with your knees bent and feet flat on the ground.
2. Place your hands behind your head, then lift your shoulders off the ground and towards your knees.
3. Return to the starting position and repeat the exercise.

Sit-ups

Sit-ups are a great bodyweight exercise to work the entire core. Lie down with your knees and feet flat on the ground to do this exercise. Place your hands behind your head and lift your whole body off the ground until you sit upright. Return to the starting position and repeat.

Planks

Planks are a bodyweight exercise that works the entire core. To do a plank, start in a high plank position with your hands shoulder-width apart and feet hip-width apart. Draw your belly button to your spine, and then engage your core muscles to hold the position for 30 seconds to one minute.

Bike-kicks

For this bodyweight exercise, you must lie down with your hands by your sides. Bring both knees towards your chest with feet off the ground, then pedal them in the air as if you’re riding a bike. Do this for 30 seconds to one minute.

Sit-thrus

This bodyweight exercise is great for the abs and back. Start by sitting on the ground with your legs in front of you and your hands behind you. Lean back and lift your legs off and over to one side. Return to the starting position and then repeat on the other side. Continue alternating sides for 30 seconds to one minute.

V-ups

To do a bodyweight V-up, lie down on your back with legs in front and arms by your sides. Engage your abs to lift your entire body off the ground, and then reach your hands towards your feet. Return to the starting position and repeat for 30 seconds to one minute

Russian twists

This bodyweight exercise is great for the abs. To do this exercise:

1. Sit on the ground with your knees bent and pull your legs towards your chest.
2. Lean back slightly and then twist your body to one side, bringing your hands to that side.
3. Continue alternating sides for 30 seconds to one minute.
4. Return to the starting position and then repeat on the other side.

Glue Bridge

A Glute bridge workout is good for the core, legs and back. To do this bodyweight exercise:

1. Lie down with your knees bent and feet flat on the ground.
2. Place your arms by your sides.
3. Lift your hips off the ground, and then press through your heels to lift your body into the air, extending your hips until you form a straight line from your shoulders to your knees.
4. Return to the starting position and repeat for 30 seconds to one minute.

 

 

 

 

Cardio Workouts

Now we must continue to get the heart pumping, and an excellent old-fashioned cardio workout does the trick. Here are some cardio exercises you can do in the hotel room.

Running on the spot.

The most simple bodyweight cardio exercise there is, running on the spot. Start by standing on the area and lifting your knees as you pump your arms back and forth. Do this for one minute and then rest for 30 seconds before repeating the exercise.

High Knees

To do this bodyweight exercise:

1. Start standing with your feet hip-width apart.
2. Bring one knee to your chest and quickly switch to the other side.
3. Continue alternating sides for 30 seconds to one minute.

Jumping Jacks

Start by standing with your feet together and your hands by your sides. Jump your feet to the sides and bring them back together as you lift your hands above your head. Repeat for 30 seconds to one minute.

Burpees

The ultimate, full-body workout that you’ll be at the mercy for your next rest time. Start standing with your feet hip-width apart and lower your body into a low squat position. Place your hands on the ground before you, and then jump your feet back into a high plank position. Lower your body to the ground and jump your feet back to the starting position. Stand up and repeat for 30 seconds to one minute.

 

Walk, run or ride

When you’ve had enough of a workout in the hotel room, perhaps you need to go outside and see where you’re travel has taken you. You can do this with a stroll, run or bike ride. Take in the sights and sounds of your surroundings and get some fresh air.

Then maybe some local tours where you can enjoy a day tour and keep active by going on hikes or walks. You can even hit the water for adventure by swimming, canoeing, kayaking or diving.

 

 

In conclusion to, the ideal bodyweight exercises for travel

That wraps up a long list of bodyweight exercises for travel you can do in your hotel room. These bodyweight exercises are great for when you’re on the road and don’t have access to a gym or equipment. So next time you’re travelling, make sure to pack your workout clothes and give these bodyweight exercises a try.

I hope this article has given you some ideas of bodyweight exercises for travel you can do on your next trip. If you have any questions or comments, please leave them below.

Happy travels!

Do you have a favourite workout to share? Please let me know in the comments below?

Enjoy other wellness travel articles with the links below!

• Enjoy healthy eating on vacation. 
• The benefits of fasting while travelling.
• Stay healthy while travelling.