Welcome back to Workout Wednesday! I call it a hotel room workout, but it can easily be done in any situation where you’re simply short on space: staying with family, in a dorm room, on lunch in your office, etc.!
You won’t need much equipment for this workout – just a hand towel, t-shirt, or similar.
Hotel Room Workout
5 rounds, pyramid style
Round 1: 10 reps of each
Round 2: 12 reps of each
Round 3: 15 reps of each
Round 4: 12 reps of each
Round 5: 10 reps of each
Complete as quickly as possible!
Prepare: Set your hand towel or t-shirt nearby so it’s ready to use later.
Exercise 1: Chair/bed tricep dip
- Sit on the edge of a chair/bed and place your hands on either side of you
- Slide off the edge so just your hands are on the chair/bed
- The farther your feet are from your body, the more challenging this exercise will be
- Using ONLY your triceps, lower your body, then push back up to starting position
Exercise 2: Pushups
- Perform pushups with arms slightly wider than shoulder width
- Beginner modifications:
- Pushup from your hands and knees instead of hands and toes
- Pushup off the edge of an elevated surface like a chair or bed
Exercise 3: Air squats w/ glute squeeze
- Place feet slightly wider than shoulder width apart
- Squat down, and as you come back up, lift your right foot behind you, squeezing your glute
- Squat and repeat glute squeeze on the left
Exercise 4: Crunches w/ cross punch
- Lie on back with knees bent (tuck feet under furniture for more stability if desired)
- Crunch, and punch with right arm across body at top of crunch
- Repeat crunch and punch with left arm
Exercise 5: Burpee sun salutations
- Plank
- Lower to pushup, then upward dog
- Push back into downward dog
- Jump forward to starting position
Exercise 6: Hand towel front raises
- At waist level, pull a towel taut between your hands
- Keeping it taut, raise it to shoulder level, then lower
Exercise 7: Air squats w/ glute squeeze (same as exercise 3)
Exercise 8: Pillow pass abs
- Lie on back and hold a pillow with arms outstretched
- Crunch upper body, bring feet up, and pass the pillow to your feet
- Crunch again and pass the pillow back to your hands
- Don’t let your head/shoulders or feet touch the ground between crunches! Mine do in the gif because it loops from the beginning.
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Annie {Stowed Stuff} says
Great idea for when we’re traveling! Getting that work out can be tough on the road!
Shane Whittle says
Wow! Can I do all of those routines? Haha! Thank for the tips. I’ll do my very best to do all of those. Love your workout clothes 🙂
Anushree says
im so impressed with your fitness and your neon outfit 😉
Joski Byrne says
Wow you look amazing. Great post but I have to confess I hate burpees! 🙂
Kerri says
Love the style of your workout gear. You are definitely motivated to workout while away from home. I need to start that too!
Kate says
These are great tips, I am always looking for ways to integrate exercise while I am traveling.
LizZ H. says
You make me wish I could workout!!
Rebel Sweetheart says
This reminds me, I have not been exercising properly for two weeks! Thanks for the motivation! 🙂
The L's Mum says
Great workout. As a mum I struggle to find time to workout but really know I should. This one seems like the perfect one that I could do in my living room. Thanks for sharing.
Stephanie says
Those are adorable workout clothes! I don’t spend too much time in hotels, but the last time I was in one, I walked into their fitness room, saw all the people, and left. I’d much rather work out alone. Thanks for the inspiration!
Chanelle says
I know what you mean!
Shell Feis says
This couldn’t have come at a better time, I’ll be in a hotel all next week! Thank you!
CourtneyLynne says
Omg this brings me back! I modeled when I was younger and was all about the hotel room workouts!
Stephanie says
Cute workout clothes! I was a roller skater for years as a teen and early 20s like figure skating. I think my husband wishes I’d go back and become a rollergirl, too, lol.
Chanelle says
No way! That is so cool.
Mariana says
WOW! You look amazing! Your ARMS! I want! This workout actually looks like something I can do. Thanks for taking the time to create and share the videos.
Amanda || Growing Up Madison says
A lot of people think you can only workout in a gym but you just proved that you can do it anywhere so there’s no excuse not to do it. My excuse is I don’t workout. 🙂
Celeste @FashionFortuneCookie says
I never thought about working out with a towel or pillow. Great new exercise for me to try.
May says
Awesome work out ideas!
Donna Ward says
Love it – I’ve saved the exercises to do while watching TV at home – and Iron Doll and you both look marvelous! I’ve been jogging to lose my 5 pounds – now I do need this – thanks! I want to have that hoody also!
Catherine Curti says
These moves are very cool, I wanna try it now even if I’m not in a hotel lol.
MsCrookedHalo says
Those exercises may just work in my living room since it is so tight in there.
Wildish Jess says
First off, those capris are freaking adorable! Secondly, I lived in a hotel for over a week a couple of months ago and working out in the room was the only thing that saved my sanity!
Onica {MommyFactor} says
What a great way to keep in shape while traveling. I like that you can use in your hotel room in case you dont have time to visit the hotel workout center.
Krystal says
The Burpee sun salutations are my favorite! I mean, I hate regular burpees but those look cool.
Shaylee says
These are awesome tips for people with not a lot of space in their homes as well 🙂 Thanks!
Rocio Chavez says
I just love the dedication and showing you don’t need a gym to stay healthy 😀
Kam Kay says
Working out when you are out of town. Wow! No wonder you are in such a great shape!
Nicole Keener says
More power to you! I can’t even keep up with my workouts at home 🙁 Really happy to see people succeed in workouts even on travels!
Jeanine says
It can’t be this easy! Seriously you are awesome. I love that to work out in a hotel you don’t need to pack much extra that’s great!
Tracey says
Well a hotel workout means NO EXCUSES now! I love it! Also I’m glad you shared about your outfit because I was going to ask in the comments where I could buy it!
Maria says
I need a pair of those kaleidoscope capris! They are too cool. Great tips for working out while travelling!
Ave says
I really like your outfit! I’m one of those who finds tons of excuses to skip exercising while traveling. It’s good to know that there are so many different exercises that need almost no equipment.
Michele D says
You really make this look so easy! Haha Thank you for your inspiration and drive to keep us going!
Rachel Mouton says
I just love all of your workouts! Thank you so much for sharing 🙂
Allison says
I love a great Workout Wednesday! I just started running again this week when I drop my son off at the bus and am doing some yoga today!
Sara P. (@SensiblySara) says
I am SO NOT a fan of burpees or crunches, but the rest of these exercises I could handle! I adore those colorful workout pants!!
Annemarie LeBlanc says
The kaleidoscope capri pants are so pretty! I also love the racerback hoodie is so cool. Irondoll does have nice athletic wear. I just wish I was that athletic!
Rosey says
All good tips and I appreciate being able to see the form in the moving gifs too. This post is proof positive that you can (and should) work out anywhere!
Karla says
Nice work out thats easy to do before work
victoria says
Great workouts with my sister at our house you don’t need any equipment. I think need to workout again.
Jasmine Watts says
Nice tips shared!! I also love home workout but never able to do in regularity because of time constraints!!
Emma Spellman says
I love the gif’s showing how do to the exercise. I have never seen that on a blog before. I can’t wait to try these out at home. Love the clothes too 😉
Colette S says
Oh these are great for home too.
I love the pillow pass abs one!
Sabrina @ Dinner, then Dessert says
It can be so difficult to keep working out on schedule when traveling! This is a great tip for those on the go!
rika says
This is an amazing workout tutorial. I try to stretch my body every 2 hour.. Your stomach is awesome 😉
Lisa says
I’m glad I cam across this workout! I have two trips in the next month and this is doable before I head out for my day of conferences!
Jasmine says
How convenient for those like who hate to go to the hotel gym. 🙂
M says
Hats off to you! Great overall list of exercises! I’m jealous since I can’t exercise anymore after 2 back surgeries! But ur killing it! Way to go!
Rebekah says
This is awesome! I’m definitely saving this for the next time that I head out of town.
Ashley - Embracing Homemaking says
Great ideas! I never think about working out when I’m away from home but you make it seem so doable. Love your clothes too!
Amber NElson says
Working out in a hotel would be hard. But you are determined!
Claudette P. Esterine says
As always, looking good, awesome tips and workout moves. 🙂
Becca Wilson says
This just proves that you can work out on the go. Great ideas and tips!
Debra says
I actually need this really soon! Thanks for sharing!
Amber NElson says
Those burpees look killer. I am not sure those would be on my list.
Lorane says
I can easily do this in my Room! I like the variety of sets and this is actually manageable …lol ( I’m getting there
Mary Larsen says
What fun and easy workouts. Plus your clothing is GORGEOUS!!
Valerie says
This is great. So many people stop their workouts when they travel and this proves that they don’t need to!
Crissy Page says
Good gravy, you look amazing. I love the animated pictures, makes me want to stand up and do something myself!!!!
Joely Smith says
Chanelle I always love your articles! Your videos make it super easy to understand what I need to do! I will be staying in a hotel for a few days in October so this is awesome thank you!
Chanelle says
Yay! You’ll have to let me know if you try it out!
Shauna says
Now this is a great routine. I am traveling next week and was worried I wouldn’t get my workout in. I hate to have my routine slack
Theresa says
This is a great workout if the hotel you are staying at doesn’t provide a fitness area. I like the funky patterned workout pants. That’s what most of us girls wear to my Zumba and Hip Hop classes. Much more fun than solid colors, for sure!
Brandy says
I love this, never thought to work out while at a hotel room. Perfect way to continue your workout routine while traveling!
Jennifer says
Nice routine. Going to pass this on to my son, he goes to college in 2 years, so it will be perfect for him!
Maggie says
Look at you doing those Push-Ups! I do one and start crying hysterically! Seriously though, I started working out again on Sunday and I’m extremely sore but pushing through
Marcie W. says
These are all awesome suggestions! I don’t travel very often but when I do it usually means I am eating more than normal too and could really use a workout.
Maureen says
I wish I cared enough to actually do a workout in my hotel room when traveling.
Rena McDaniel says
What a great workout! I am going to go back in pin this under travel tips! I love that the two of you are working together now. I wish I could talk my daughter into it.
Kristi says
Some really great workout suggestions and tutorials. Love that you aren’t suggesting a health club or expensive weight system…and your ideas can be done at home or traveling.
Heather D. (@GirlGoneMom) says
I should be doing this at home. Or get back to the gym!
Heather Lawrence says
Oh sweet!! Doing these exercises now. I’m testing a new theory so I’m going to see if the space I’m thinking will work with these exercises. 🙂
Chanelle says
Woohoo! Let me know how it goes!
Lisa Nolan says
These are the best workout videos! I wish my mid-life body was in shape, like it was in my 20s! You are so motivating, tho! Perhaps some slow yoga for us middle-aged moms, LOL!
Chanelle says
Great idea! I’ll think up a yoga post soon 🙂
Megan Elford says
These are great exercises to keep going even on vacation. The first thing to fall by the wayside when we’re travelling is my workout. Now I have no excuse 😉
Kelly Hutchinson says
We have a super small house, so these exercises will work out well for my home. I love the colorful outfit from Irondoll.
Catherine S says
What a great workout for tight spaces. I will keep this in mind next time I travel.
Seattle Travel Blogger says
This is a good group of core exercises.
The workout does a nice job of hitting all the major muscle groups.
Penelope says
Those workout clothes are just adorable! I tend to stick to neutrals or solids, but why not rock the bold prints too?
Crystal says
I’m loving the hoodie too! I wouldn’t have thought about using my workout gear for travel, but it’s so comfy that it’d be perfect.
Crystal says
The workouts sound great for us on the go. I just hope the sound of me grunting and struggling to do more crunches doesn’t freak out my hotel neighbors.
Mama to 5 BLessings says
Those look like great exercises that you can do anywhere too! Staying in shape while traveling!
Crystal says
Hopefully they’ll help me work off some of the yummy foods I eat while I’m on the road.
LydiaF says
I’ve really been enjoying your workout series. There’s usually one or two exercises I haven’t seen before.
Shannon Peterson says
I love all of your workout outfits so much! And you have me inspired to work out again the next time I go to a hotel!
Stacie says
This workout looks like it really works the core. These are some great exercises to do while on the road.
Jenn @ EngineerMommy says
Useful workout for when we are on vacation! Thanks for sharing!
Chelley @ A is For Adelaide says
This is such an awesome workout!!! My hubby is giving up his half of our garage for my bike trainer, elliptical and yoga mat, so I am going to have my own workout space, but it isn’t huge- being able to workout with just myself and a bench is going to be killer! …and I obvi need the raceback hoodie. LOVE IT!
Debbie Denny says
Like that hoodie. These exercises are great and would be fantastic inside during bad weather.
Kimberly Dickerson says
My abs and legs are hurting just watching those gifs, lol Seriously, this is proof that you don’t need fancy equipment to get a good workout in—even when traveling!
Lynsey says
Gah! What a fantastic physique! If these exercises help to achieve THAT – count me in. And THANK YOU for putting gifs – I hate when I try to read what an exercise is supposed to be, and can not figure it out LOL
Chanelle says
You are welcome and I’m glad you’re digging them!
Izabela says
I like the idea of working out while travelling. Great post.
tara pittman says
I just need some motivation when I am traveling. I might use the hotel gym though.
Bonnie @ Living a Fit and Full Life says
Good job! I love your leggings!
mburbage says
Love that sweatshirt/shirt, whichever it’s called lol. That would be really nice, to wear around the gym. Great workout!
Carlee C says
Thanks again for actually showing how to do the exercises. That makes it so much easier to imitate the moves.
tammileetips says
Love the idea of a hotel room workout with how much I travel! I love that outfit the colors are great!
Pam says
I love that you added gifs to show the moves! That’s really helpful. Sometimes stationary pictures just aren’t enough.
Grace Hodgin says
If I looked that cute working out then I’d be doing this every day! I do love the workout outfit you chose as some how when you look bright and festive you feel better. I live in a two room cabin so I could use your hotel workout in my house.
Michelle de Guzman says
I really love the IronDoll hoodie. I would totally wear that when I am hiking. I also liked your Hotel room workout. I could see myself doing that in the morning to get a nice stretch and punch of energy. Thanks
He says
That’s awesome! It just shows you really can do your exercises anywhere. I like the one you did with the chair.
Elizabeth O. says
This would be a nice quick workout while you’re on vacation. At least you won’t feel too guilty about eating too much food.
Jaime Nicole says
It is so hard to find space and time to workout when we a travelling from place to place. This looks like a great option for those of us who want to maintain a workout without having to trek down to the gym at the hotel.
Lisa says
You are famous by proxy. What great tips for using what you have. This is perfect for if the hotel doesn’t have a gym or you just want to skip it.
Laz Llanes says
This article is pretty great. Staying in hotel rooms or family guest rooms can definitely put a damper on your workout routines. And losing momentum for some people can be unfortunate. Great article!
Kristen from The Road to Domestication says
Great suggestions! Last time I was at a hotel, I had forgotten my workout clothes, so I couldn’t go down to the gym. Now I know I don’t need to! This I could do in my PJ’s!
Michele says
Those are nice workout clothes you are wearing. I don’t think I have to repeat my thoughts on exercising in a hotel room or elsewhere!!
Stacie @ Divine Lifestyle says
Thanks so much for sharing this. I love to travel, but I always feel like I can’t get a workout in. This is great!
Jessica Harlow says
These are such good suggestions for when you’re limited on space! I don’t have to make time to get to the gym to get a workout in. You’re completely right that it’s just as easy using the space you’re in…I really need to do crunches with a cross fit punch!
Jennifer says
I am loving this series! Even if you did take away my excuse for not working out when I’m on the road. 😉
Jeanette says
You are supposed to slack while vacation ;). I actually never thought of doing this on vacation, but these are great suggestions of what to do when on vacation! You keep me motivated.
Toni | BoulderLocavore says
This post is genius! Especially with the gifs so we can make sure we are doing the exercises properly. Travel always throws a wrench in my workout routine. Love the clothes too!
Kerri says
Love the styles of the Iron Doll Clothing. Going to check it out as my sister would love this as a gift.Thank you for the tips on exercising while away.
Scott says
I don’t know that I’d recommend doing any kind of press with a chair on wheels. Looks like a recipe for getting hurt!
Chanelle says
True, but had to work with what I was given!
Mama to 5 BLessings says
Air squats is something I really need to try with my thunder thighs! What a great line up of exercises!
Alli says
Sometimes I just don’t want to go to the hotel gym, so these exercises would be perfect when I’m traveling. I would have to modify the pushups to girly pushups. 🙂 Your outfit is awesome!
Dogvills says
This is also perfect for me because I don’t go to the gym. I walk and workout at home.
Ourfamilyworld says
The chair dip looks the toughest to do. I will try these moves.
Robin (Masshole Mommy) says
I do chair dips to build muscle in my arms for push-ups and they ARE hard. Ouchie 🙂
Robin (Masshole Mommy) says
Damn, you’re good. I am such a slacker when I travel, but I always figure that it’s vacation, so I should just relax and enjoy myself. Probably a mistake 🙁
Mykidsguide says
I don’t think I can do this during vacation. I do a lot of walking though.