The best hotel room workout you can do with no equipment

A big part of achieving results is consistency, so when you’re travelling, it’s important to create time for exercise. It’ll not only improve your mood and increase energy levels, but it’ll also combat jet lag. Try this travel-friendly workout the next time you’re on the road and you’ll feel the difference!

17 mins

Hotel Room Bodyweight Workout

No gym? No worries! Get a great full-body workout in your hotel room in just 15 minutes. All you need is a chair!

Energy

88 cal

Equipment

Exercise Mat, Chair

19 Exercises

Barre Lifts

10 reps

Bulgarian Split Squats • Left

6 reps

Bulgarian Split Squats • Right

6 reps

Burpee • Slow

8 reps

Hand Walk Outs

30s

Narrow Squat with Back Kick

10 reps

Cross Body Crunches

10 reps

Burpee • Slow

8 reps

Plank to Down-Dog

10 reps

Reverse Lunge Knee Drives • Left

6 reps

Reverse Lunge Knee Drives • Right

6 reps

Burpee • Slow

8 reps

Burpee • Slow

8 reps

Swimmer

30s

Single-Arm Tricep Push-Ups • Left

6 reps

Single-Arm Tricep Push-Ups • Right

6 reps

Burpee • Slow

8 reps

Squat Pulses

10 reps

Modified V-Ups

10 reps

Benefits of this workout

  • Improves jet lag effects
  • Requires minimal space
  • Includes full-body exercise mix
  • Focuses on strength
  • Increases circulation
  • Promotes relaxation

Download Zova now to try out Hotel Room Bodyweight Workout