Staying Fit on the Go: Hotel Workouts for Every Traveler

Travel often means breaking from our usual routines, exploring new places, and indulging in the local cuisine.

However, for many of us, maintaining a fitness routine is a non-negotiable part of our daily lives, contributing to our physical and mental well-being.

The challenge, then, becomes finding ways to exercise in the less-than-ideal conditions of hotel rooms or short-term rentals. The good news is that staying fit on the go is entirely achievable with a bit of creativity and minimal equipment.

Staying Fit on the Go: Hotel Workouts for Every Traveler from Elevate Fitness Gyms in Syracuse, NY

Bodyweight-Only Traveler’s Workout

There’s no need to fret for those staying in accommodations without a fitness center. Bodyweight exercises offer a powerful way to engage almost all major muscle groups, ensuring a comprehensive workout without the need for weights.

Push-Up: Begin lying flat, with your hands under or slightly outside your shoulders and your toes planted firmly. Keeping a straight line from head to heels, press up until arms are fully extended, then lower back down with control. Aim for 3 sets of 5-20 reps, resting for 60 seconds between sets.

Pike Push-Up: Start in a high plank position. Shift your hips back, entering a “pike” position with your head down. Perform a push-up to bring your forehead close to the floor, then push back up. Complete 3 sets of 5-15 reps, with a 60-second rest in between.

Rear Foot Elevated Split Squat: Stand in front of the bed, placing one foot behind you on it. Lower into a squat, keeping your front leg’s weight centered. Perform 3 sets of 10-20 reps per leg, taking no rest between legs and 60 seconds between sets.

Curtsy Lunge: Stand straight, then step one leg diagonally behind you, bending both knees as if curtsying. Return to the start and repeat on the other side. This move targets the gluteal muscles differently than traditional lunges. Perform 3 sets of 10-20 reps per leg, resting as needed.

Plank Reach: Start in a plank position, arms extended. Reach one arm forward as far as possible while maintaining balance and stability. Alternate arms. This exercise not only works your core but also challenges your balance. Aim for 3 sets of 10-20 reps (each arm), with appropriate rest.

Travel Workout with a Resistance Band

A resistance band is a traveler’s best friend, offering a lightweight and versatile option for resistance training. Although they are extremely practical and simple to use, you should keep the following things in mind when exercising with them:

Inspect Your Bands: Before each use, check your resistance bands for any signs of wear, tear, or damage. Discard and replace bands that are frayed, have tiny tears, or show signs of aging, as these can break under tension and cause injury.

Choose the Right Band: Resistance bands come in different strengths. Start with a lighter band and gradually work your way up to higher resistance levels as you become stronger and more comfortable with the exercises.

Secure the Bands: Ensure that the band is securely anchored under your foot or to a sturdy object to prevent it from snapping back and causing injury.

Control the Movement: Perform exercises in a controlled manner, avoiding any jerky or snapping motions. Always control the band’s return to the starting position to maintain tension and prevent injury.

Band Pull-Apart: Stand, band looped around your chest, holding it with outstretched arms. Pull the band apart, squeezing shoulder blades together. Do 3 sets of 10-20 reps, resting 90-120 seconds between sets.

Band Push-Up: Place the band around your back, pinning it under your hands in a push-up position. Lower yourself down and push up against the band’s resistance. Target 3 sets of 5-12 reps, with 90-120 seconds of rest in between.

Band Row: Secure the band under one foot, holding the ends. Perform a row by pulling the band towards you, keeping your back straight. Complete 3 sets of 10-20 reps, with sufficient rest.

Band Deadlift: Stand on the band with feet hip-width apart, gripping the ends. Keep your back straight, stand up, lift the band with you, and lower back down. Aim for 3 sets of 10-20 reps, resting appropriately.

Band Hammer Curl: Stand on the band, holding the ends with palms facing in. Curl your hands towards your shoulders in a hammer curl motion, then lower. Perform 3 sets of 10-20 reps, with rest as needed.


Maintaining a fitness routine while traveling doesn’t have to be a daunting task.

With these bodyweight and resistance band workouts, you can keep up with your exercise regimen anywhere, ensuring that your fitness doesn’t take a backseat during your travels. Whether you’re in a hotel room or a vacation rental, these workouts are designed to keep you fit, energized, and ready to enjoy your holiday to the fullest.

So, pack your exercise gear, and let’s stay active, no matter where your travels take you.

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