An easy hotel room workout

Last year I decided it was more important to me to eat Portuguese Tarts in Portugal and drink Sangria in Spain than achieve any ambitious fitness goals but I gained a new approach and discipline to my training as well as a friendship with my personal trainer.

Since January 2017 I’ve been training 5-6 times per week when I’m at home. I split my sessions, crossing off Back and Biceps, Chest and Triceps and Legs in rotating, separate sessions. I also love doing weights classes so add in one of these as well as at least one cardio session each week.

young woman taking mirror selfie in habit gym wellington
Working out at Habit Health and Fitness in Wellington

I should have used my long stint travelling mid-last year to sort out my core and run around different cities. But in reality that didn’t happen and my food and alcohol consumption increased dramatically.

As well as cheap wine and baked goods, amazing buffet breakfasts tended to be included in our room price and the hotels didn’t have gyms. They also had barely enough space for two single beds and two suitcases.

Inside In Porto Hotel Room
Your typical European hotel room featuring minimal space to work out

I told myself I was walking heaps but while this kept me active, I lost my previous level of cardio fitness and certainly didn’t burn off what I was eating.

The below workout is what I should have been doing. It’s designed to be done in a hotel room with little space and no equipment. Let me know in the comments how you found it if you try it!

An easy hotel room workout

Take one minute to rest between each set of reps.

1. Push-Ups

Work up to three sets of 20. For variation if you’re working out in a hotel room regularly you can try these in different ways:

  • Wide
  • Narrow
  • Polar Bear Press
  • If you have spare wall space you could also hold a handstand against a wall for 30 seconds as a push-up substitute

2. Legs

Do three sets of 20 of each of the following exercises:

  • Burpees
  • Squats
  • Alternating Reverse Lunges

3.  Bridges

Three sets of 20 bridges to work your glutes. Go to single leg if you can and do 10 reps on each leg per set.

4. Plank

Three times for 30 seconds or one minute depending on personal challenge.

For variation you can also do these in a variety of ways:

  • Body saw
  • Raising your feet off the floor for 1-2 seconds in alternation
  • Side planks

5. Abs

Set the timer on your phone for 5 minute and rotate through the following abs cycle as many times as you can. Repeat so you’ve done this three times.

    • 10 Sit Ups
    • 20 Ankle Taps
    • 20 Bicycles
    • 20 Mountain Climbers

Do you find it easy to exercise when you’re travelling? Or are you thrown when you’re out of routine?