Hotel Room Workout #1

September 12 2008 by Neal Mueller
Comments (7)

hotel workout.jpgIt can be super hard for me to motivate myself to go to the gym after I've been crammed into seat 32B or behind the wheel. This was definitely the case last week when I arrived late into the Best Western Hotel in Mountain View, California. I'd been driving all day and all I wanted to do was crash. But I knew I'd sleep better if I got the blood flowing and stretched. I needed a workout with dynamic movements to lengthen my body. I did two decent workouts in a hotel room and I wanted to share them with you in case you have the same sort of problem motivating as I do. Sometimes the only practical option is to get in a quick workout right in the hotel room, especially late at night.

I know you're probably thinking, "you can't workout in the hotel room". I used to agree, so I know where you're coming from. But you will soon find that you are limited only by your imagination, not by the lack of equipment. I did a workout that I am calling Hotel Room Workout #1. It is 180 repetitions that can all be done in a hotel room. The workout above will increase your energy and flexibility, and is a great stretch after a long flight or day on the road.

Hotel Room Workout #1
10 squats
20 lunges
20 mountain climbers
10 jumps
Repeat sequence three-times
When done grab a cold slug of water and thank yourself for devoting this time.

I also did a workout that I am calling Beach Muscle Workout #1. If what you really want is to grow your "beach muscles" my advice is to focus on two additional exercises. These are tried-and-true and have been ripping abs and busting t-shirt sleeves since the days of Jack LaLanne, the nonagenarian fitness expert. This beach muscle workout is 150 repetitions that can all be done in a hotel room.

Hotel Room Workout for Beach Muscles #1
20 pushups
30 crunchies
Repeat sequence three-times
When done grab a cold slug of water and thank yourself for devoting this time.

In case you're wondering about these exercises, here are descriptions:

1. Assume a standing position with feet shoulder width apart. Hands clasped behind head with elbows back.
2. Bend at the hips and knees to lower your body until your thighs are parallel to the floor with a straight. Press back up to the starting position and repeat. This exercise is a great hamstring stretch after long drives.

1. Assume standing position with your feet shoulder width apart.
2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent 90 degrees at the knee. Maintain your upright back posture throughout the movement. Return to the starting position and repeat with the other leg.

Mountain climber
1. Assume a position with hands and feet on the floor and an arched back. This starting position is similar to the pushup position except for the arched back. Shift body weight mostly to hands.
2. Move one foot forward to the hip and switch legs quickly to resemble climbing a mountain.

1. Assume standing position with feet shoulder width apart to provide a stable base.
2. Swing arms forward and up: reach as high up as possible while powerfully jumping straight up. Bend the knees and hips on the down stroke to soften the landing and touch floor with hands. It should be possible to do this without creating a raucous and disturbing other hotel guests in floors below you.

1. Assume the classic pushup position, with your weight on your hands and the balls of your feet. Space your hands just wider than shoulder-width apart.
2. Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

1. Assume the classic sit-up position. Clasp hands behind head with elbows out.
2. Curl the shoulders towards the pelvis. Raise the shoulders 2-3 inches then return and repeat.

Talk to us. What are your favorite hotel workouts?

Categories : Road Warriors


By Cnelson on October 1, 2008 12:24 AM

Or you could just try to stay at a hotel with a fitness center and jump on a treadmill, do some curls or bike a few miles. After all i don't think that the person in the room below you would appreciate you jumping up and down 10 times on 3 different sets!

By Neal Mueller on October 9, 2008 12:52 AM

Good point. It'd drive me bonkers if someone was jumping around above me while I was trying to get some shut-eye. Hopefully folks will tread lightly, or jump on a pillow. Thanks Cnelson!

By David Lee on February 3, 2009 10:27 PM

The only bad thing was that I found out most of you didn't even know about the TT Hotel Room Workout Program!

Bangkok hotels

By Blondetraveler on January 12, 2010 4:46 PM

I am very happy to have found this little workout. I don't want to go to the gym. I have never felt safe, even in nice hotels, working out in the basement in what is almost a sound-proof room. I will try to jump quietly, but I will be working out!

Thank you!

By BW Innsider on January 13, 2010 10:39 AM

Thanks for your comments. Happy Workout!

By Simon Dainton on February 26, 2010 2:01 AM

Hi Neal, I spend a lot of time away, staying in hotels, and I tend to follow a very similar routine myself, although I steer clear of crunches, simply because there are so many more challenging exercises to do.

I like 'Spider Climbs' - like a Mountain Climber except you bring the knee out and up towards the elbow, focusing on the abs and the obliques in the side of the waist (the 'love handles').

I also do something I term a 'Get Up', which works the whole body in one move. From a standing position, you bend at the knees, come down to the floor onto the knees, place your hands on the floor and walk them forward as you lower your body down to the floor. Lie down and then immediately reverse the movement back to stand. Works a treat, especially if you're short on time!

There are so many bodyweight exercises we can do in a hotel room, that the hotel gym never needs to be an option on our busy travel schedules! :-)


Fit Business Trip

By Wanda on July 3, 2010 5:37 PM

I wish I had found this sight 6 months ago when I first started working 50% of my time on the road. I gained nearly 20 lbs in the process. Now, I work with a trainer when I am home and I am following this workout when I am on the road, mostly in hotels in China. Here the fitness centres at most hotels in the region where I work are only open from 12:00 noon til 9 PM - not great hours for me. This workout has been a lifesaver and keeps me on track for the entire day. I don't do "jumpy" exercises because of a knee injury awhile back, so my fellow hotel visitors don't have to worry about me making a noise. Mind you,this place seems to be built like a fortess - I hear nothing from the halls or other rooms except on Saturday nights after they have had a few too many drinks at karaoke. Wanda in Edmonton (who is really in China at the moment)

Leave a comment


Your comment may need to be approved by the site owner before your comment will appear. Until then, it won't appear on the entry. Thanks for waiting.

Type the characters you see in the picture above.