What Online Exercises Are Best To Do In Hotel Rooms?

Summary: When you’re traveling, keeping up with your fitness can be tricky, but here’s how you can stay active in your hotel room:

  • Body weight exercises for small spaces
  • Wall pilates for added resistance
  • Guided online workouts

A survey conducted by Ohio State University’s Wexner Medical Center found that around 45% of people pause their regular workouts during holidays, leading to fatigue and unhealthiness.

To avoid this, keep reading for effective hotel room exercises.

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Benefits of Exercising in Hotel Rooms

When you’re on vacation, finding time to work out can be a challenge. However, exercising in your hotel room offers plenty of benefits to help you stay fit and energized during your travels. Let’s explore why working out in your room is a great choice.

  • Convenience: You don’t need any equipment, just your body weight and a small space to get a full-body workout without leaving your room.
  • Privacy: You have the comfort of your own space, allowing you to focus on your physical fitness without worrying about others.
  • Time-saving: A 20-minute workout in your room means you can easily fit exercise into your busy travel schedule.
  • Low-impact options: You can choose gentle exercises on your joints, perfect if you’re a beginner or looking for a quiet workout.
  • Flexibility: With no gym hours, you can work out whenever it suits you, whether early morning or late at night.

By exercising in your hotel room, you keep your fitness routine intact, boost your energy levels, and make every day on the road a healthy one. Traveling is about making smart choices that allow you to stay on top of your game. 

Best Bodyweight Exercises for Small Spaces

Bodyweight exercises are perfect for small spaces like hotel rooms. You can perform a full-body workout without any equipment. These exercises target major muscle groups, helping you stay fit and energized while traveling.

Squats and Lunges

Squats and lunges are excellent room exercises that fit perfectly into small spaces. You don’t need much room to stand with your feet shoulder-width apart, bend your knees, and lower your body into a squat. Squats work your lower body, targeting your legs and glutes, making them a key part of any workout routine.

Lunges are equally effective in tight spaces. You can do them by stepping forward with one leg and bending both knees at a 90-degree angle. Lunges strengthen your legs and glutes, providing a full-body workout experience without any equipment needed.

Push-Ups and Variations

Push-ups are a great option for room exercises, as they require minimal space and target your chest, shoulders, and arms. You can perform standard push-ups by placing your hands shoulder-width apart, keeping your back straight, and slowly lowering your body until your elbows are at a 90-degree angle. Then, return to your starting position.

For added variety, you can try incline push-ups using a stable surface like a bed or decline push-ups by elevating your legs. These variations help you build strength in different muscle groups and keep your workout challenging, even in a small space.

Planks and Core Exercises

Planks are excellent for building core strength in small spaces. You can perform a plank by placing your forearms on the floor, elbows aligned under your shoulders, and keeping your body straight from head to heels. This position engages your core, helping you build stability and strength without needing any equipment.

Core exercises like crunches and leg raises are also effective for room exercises. You can lie on your back with your legs straight or slightly bent, then engage your abs to lift your upper body or legs. These exercises target your core muscles, making them perfect for staying fit in tight spaces.

Using Wall Exercises for Added Resistance

Wall exercises are a great way to add resistance to your workout without any equipment. You can use the wall to boost your strength, flexibility, and overall physical fitness in small spaces.

Wall Pilates for Strength and Flexibility

Wall pilates offers a fantastic way to build strength and flexibility in small spaces. By using the wall as support, you can perform various exercises that engage your core, legs, and glutes. These exercises are low-impact, making them ideal for anyone looking to improve physical fitness without straining their joints.

To start, try pressing your back against the wall and sliding down into a squat position. This move works your lower body while keeping your balance steady. You can also include leg lifts or stretches, using the wall for added resistance. 

Apps and Videos for Hotel Room Workouts

Apps and videos are excellent tools for hotel room workouts. You can easily access guided routines that require no equipment, making it simple to stay fit while traveling. Wall Pilates offers an intuitive app and a comprehensive library of exercise videos, providing everything from quick 20-minute sessions to full-body workouts, all customized to fit small spaces.

You can choose from various workout styles, including yoga, HIIT, and bodyweight exercises, all available through the Wall Pilates platform. With their app and videos, you essentially have a personal trainer right in your pocket, helping you stay motivated and on track with your fitness goals, no matter where you are.

Tips for Maximizing Your Hotel Workout

When working out in a hotel room, making the most of your time and space is critical. You don’t need much to stay fit, but a few tips can help you get the best results.

  • Plan ahead: Have a routine or use online resources to guide your workout.
  • Focus on bodyweight exercises: Squats, lunges, and push-ups are perfect for small spaces and give you a full-body workout.
  • Incorporate intervals: Add high-intensity bursts, like jumping jacks or mountain climbers, to boost your cardio.
  • Use the walls: Wall Pilates or other wall-based exercises can add resistance and variety.
  • Stay consistent: Even short, 20-minute sessions can keep you on track if you do them regularly.

By following these tips, you can ensure your hotel workout is as effective as it would be at home.

Did I Miss Anything?

Now I’d like to hear from you:

  • Which hotel room exercise tip or workout strategy mentioned today, do you find most helpful? 
  • Is there a particular exercise or routine you swear by that we haven’t covered?

Whichever it is, I’m excited to hear your thoughts and experiences in the comment section below!