Quick Hotel Room Workout

Keep staying active no matter where you travel to or what room you're in.


By Lauren Weiss


Staying active when traveling for business or pleasure can be challenging. Your schedule and the equipment available to you will vary trip to trip, making it difficult to plan out your workouts. Check out this great workout you can do in your hotel room. It’s quick, works all the major muscle groups, and can be done without any equipment to keep you active while on the go!

Workout: 4 rounds, work for 30 seconds, rest for 20 seconds. Try to go through all 4 rounds without extra rest, but take breaks at the end of each round if needed.

1. Burpees

2. Dead Lunge - right side

3. Dead Lunge - left side

4. Glute Bridge

5. Plank Climber


Start standing. Place your hands on the ground just on the inside of the feet, and either hop or step back into a plank position. If you have the upper body strength and mobility, perform one push up, and then walk or hop the feet back to the outside of the hands. Either stand or come up into a hop. Repeat for the remainder of the 30 seconds.

Dead Lunge

A dead lunge is simply a lunge in place (versus a walking lunge in which you will progressively move forward). Start with your right leg out in front and your left leg behind you. Your feet should have some space between them (imagine two railroad tracks) and should not be directly behind one another. Sink down with your legs, keeping your upper body upright and your abdominals engaged. Drop down until your back knee hovers just a few inches off the ground. In this bottom position, your legs should be making a “z” shape. Squeeze the glutes and quads to come back up to the top. Repeat on this side for the remainder of the 30 seconds, then repeat with the left leg in front.

Glute Bridge

Begin by lying on your back with your feet flat on the ground, close to your butt, and your knees bent and pointing toward the ceiling. Pull your belly button towards your spine, and then squeeze your glutes and hamstrings as you drive your hips up toward the ceiling.

Lock your glutes at the top and take a one second pause, and then return your hips to the ground to the starting position. Repeat this movement for the remainder of the 30 seconds.

Plank Climber

Begin in a plank position on the hands. Your shoulders and wrists should be in alignment and your spine should be in one long line. You should be pulling your belly button up toward your spine to keep your hips from dipping down, and you should be engaging your glutes and inner thighs. Walk each arm down so that you end up in a plank position on the forearms, and then walk back up to your hands to return to your beginning plank position. Repeat this movement for the remainder of the 30 seconds, switching the arm you lead with as you go into the forearm plank position.

When you’re short on space and short on time, this workout will work all the major muscle groups while also getting the heart rate up. Record your numbers and see how many of each exercise you can get in the 30 seconds!

Lauren Weiss is a personal trainer and group fitness instructor based out of Long Beach, CA. She specializes in kettlebell training and unconventional workouts and has been working with both types of fitness for over a year. Lauren has her BOLT Kettlebell Sport Certification through the USA Kettlebell League and has expertise working with kettlebells, barbells, dumbbells and several unconventional fitness tools. Lauren received her BA in Journalism and uses her writing expertise to craft thought-provoking articles about trending fitness, health & wellness topics. Follow Lauren on her websiteFacebook, and Instagram.

Main Photo Credit: Monkey Business Images/; Second Photo Credit: Veles Studio/; Third Photo Credit: Maridav/