Exercises you can do in a hotel room

Struggling to stay fit while on your travels? We got you! Whether you’re away with work and unable to hit the gym or on a tropical getaway but keen to keep hold of your pre-holiday progress, here’s a few simple yet effective moves you can do in the comfort of your hotel room.


This simple exercise targets the triceps, deltoids, the chest and the upper back, so if it’s an upper body burn you’re after, this one’s a winner. All you really need is the side of a bed or a stable chair, both of which your almost guaranteed to find in most hotels. Simply stand in front of the chair, facing away from the seat. Sit down and place your hands behind your hips, lifting your bum off the seat and walking your feet forwards. Then, slowly lower your body downwards, supporting your weight with your arms. Then, lift your body slowly upwards, still supporting yourself with your arms. Repeat this motion for 10-12 reps, rest and go again!

Wall squat

Want to put your glutes through their paces but short on time and equipment? Well, a simple wall squat will test your endurance, as well as working out your butt. Stand with your back against a wall and place your feet out in front of you, about two feet should do. Bend your knees and slide down the wall until your knees are at a 90° angle. Now, for the burn. Hold this position for one minute and repeat. Not only does the wall squat help shape and tone your derriere but it also strengthens your quads and enhances thigh and hip flexibility.

Incline push ups

You’ll need a stable chair or bed for this one. You may think “why can’t I just do regular push-ups on the floor”, which are still a great, easy option for strengthening the chest, but incline push ups also help work the lower chest and back and are an easier option for those who can’t perform regular push ups. They also help strengthen the core, so they’re a real all-rounder for those trying to get their full body working with minimal effort! Stand facing the chair or bed and place your hands on the edge, slightly wider than shoulder width. Take your feet right back so your body is straight and then lower your chest to the chair or bed and lift upwards with your arms. Repeat for 10-12 reps.

Luggage row

Now, you may think that dragging your over-the-limit case through the airport is more than enough of a workout to last you a lifetime, but when you’re without a trusty kettlebell or dumbbell, a suitcase can act as the perfect stand-in for a traditional weight – the heavier, the better! Place your knee on the side on the bed and the foot of your other leg flat on the floor. Bend forward, keeping your back straight, and, with your outside arm, lift the suitcase towards your chest and down again, in a rowing motion. Repeat this for 10-12 reps and perform on the other arm. As well as strengthening your lower and upper back, rows will sculpt your arms and tone your core too.

Single leg chair squat

Another one for the glutes, and also great for your quad strength too! The single leg chair squat tests your balance, while also strengthening your legs. Sit on the chair, with one foot flat on the ground and the other leg raised. Slowly stand up straight, keeping your raised leg off the ground, then lower yourself to sit on the chair once again. Repeat this 10-12 times and then switch legs.

So, if you’re on your holidays and you’re keen to keep on top of your fitness, then you’ve got no excuses! These exercises are simple yet effective and can be performed pretty much anywhere – if you fancy getting active outside the four walls of your hotel room, then there’s no reason you can’t get yourself down to the beach and get sweaty on the sand!

holiday exercises for a hotel

Looking for more workout tips and advice? Our blog’s the place to go! Find out all about DOMS here and, for those who’re always on the go, we’ve also got 6 time-saving hacks that’ll speed up your gym session – thank us later!