12 exercises you can do in a hotel room

frazzled from the holiday hustle + bustle? don’t let your workouts take a backseat - even if you are livin’ life on the road. we want you to rock your holiday health goals even when traveling to + fro so we compiled our fave 12 exercises that’ll work you from head to toe...from the comfort of your inn, no equipment required.

only have 15 minutes before you have to jet? choose a few exercises to fit in - something is better than nothing! want a complete full-body workout? do all 12 exercises in order and repeat 2-3x for a total body burn. after all, no goal was met without a little sweat!
 


  1. wall push-ups: [20 reps]
    standing at arm’s length from a wall, extend your arms out straight with your palms on the wall at shoulder height + shoulder-width apart. tighten your core + slowly bend your elbows, bringing your body toward the wall, then straighten your arms again to push back up. wanna switch it up? place your palms closer together or farther apart. tip: take 'em to the floor to make 'em more challenging!

  2. squats: [20 reps]
    with feet shoulder width apart, bend your knees + extend your bum backward as though you’re sitting in a chair. keep lowering until your legs are bent at a 90 degree angle. then push through your heels + explode back up to standing. wanna pump up the intensity? jump at the top to get your heart rate up!

  3. pilates roll down: [10 reps]
    lying face-up + diagonally on the bed, legs fully extended + arms outstretched above your head (shoulders in line with your ears), inhale + bring your arms to the sky. exhale + roll up, reaching toward your toes + curving your spine in a c-shape. inhale your arms up, then exhale + slowly roll back down to starting position, arms stretched back, shoulders in line with your ears.

  4. lunges: [20 reps, alternating legs]
    standing up straight with your hands on your hips + feet hip-width apart, take a step 2-3 feet forward with your right foot, lowering your body toward the floor while bending both knees to 90 degree angles. hold for a couple seconds + push off your right heel to bring your right foot back to starting position. repeat, alternating legs with each rep. want some variations for your next set? try lunging backward or jump between lunges to up the cardio effect.

  5.  bedside tricep dips: [15 reps]
    sitting on the edge of the bed, the heels of your hands planted firmly at your sides on the edge of the mattress, extend your legs out in front of you. keeping your arms relatively straight, slide yourself off the edge of the bed + slowly bend your elbows to lower yourself toward the floor, just until the elbows reach a 90 degree angle, then slowly straighten your arms to push yourself back up.

  6. superman: [10 reps]
    lay out a bath towel on the floor + lying face-down on top, simultaneously raise your legs, arms + chest off the floor. squeezing those glutes, arms outstretched in front of you (you know, like superman), hold for a few seconds, then slowwwwwly lower your arms, legs + chest back down to the floor.

  7. jumpin’ jack flash: [100 reps]
    standing up straight, legs + feet together, arms at your sides, jump your legs apart as your arms simultaneously raise out to your sides + above your head, then simultaneously jump your legs back together as you bring your arms back down to your sides. an oldie, but a goodie.

  8. side planks: [10 reps]
    lying on your left side with your legs straight, prop your upper body up on your left hand. keeping your core engaged, raise your hips until your body forms a straight line from your ankles to your shoulders, and hold for 30 seconds. repeat, alternating sides each rep. tip: go down to your elbow + forearm to challenge yourself!

  9. carry-on rows: [20 reps/side]
    standing to the left of the bed, left leg firmly planted on the floor + left knee slightly bent, bending forward + down at the waist, back straight, torso forward, steady your right hand + right knee + shin on the bed. with your left hand, left arm straight, pick up your carry-on bag by the handle + lift it up by bending your left elbow to a 90 degree angle. slowly straighten your left arm to lower the bag back toward the ground. 

  10. leg kicks: [20 reps/side]
    down on your hands + knees in tabletop position, lift your right leg (still bent at 90 degrees) into the air (the sole of your shoe facing the ceiling) + squeeeeeze your glute as you push your right leg up. hold a couple seconds, then release as you bring your leg back down to starting lifted position, always keeping your leg at that 90 degree angle, sole always facing the ceiling.

  11.  suitcase shoulder raises: [20 reps/side]
    standing up straight with feet hip-width apart, arms down at your sides, pick up your empty suitcase by the handle, and keeping arm straight, lift the bag up + down in front of you, going no higher than shoulder height. repeat reps on the other side. wanna switch things up for your next set? raise the bag to your side.

  12. reverse crunch: [20 reps]
    sitting on the edge of the bed, lie flat on your back with your hips and knees bent so your shins are parallel to the floor. keeping legs bent + core tight, raise your knees up to toward your chest, then slowwwwly lower your legs back down tap to the floor, using your core to keep the movements controlled.






 

so there you have it: 12 simple, effective exercises you can do in the midst of this busy travel season, even if there’s not a dumbbell in sight. the best part? (besides not feeling quite as guilty about those holiday cookies + cocktails)  it’s totally customizable: mix + match exercises, adjust the # of reps + sets according to your fitness level or timetable. so now that you are officially out of excuses, what are you waiting for, you goal-getter, you?? hit the deck!


for day 9 of 12 days of FITmas, we’re giving away our live life fit red hoodie to keep you cozy while you're traveling this holiday season! here’s how to win:
  • subscribe to our blog. [big red button on the left]
  • comment below + tell us your favorite workout to do while traveling.
  • bonus points if you share on social media + tag us!

our fitlosophy elves are busy bees with fit gifts to wrap + stockings to stuff, but we're still watching you! check back each day to see if you won + enter to win again for 12 days of FITmas.

ho, ho, ho,

(santa) fitlosophy

p.s. need a holiday playlist to fuel your fire? check out our 12 holiday songs to rock your workout!

p.p.s. #photocred to popsugar.com for exercise pics! 



19 Responses

Susannah
Susannah

December 10, 2015

Sadly, I know every tip you posted. But I’m not doing any of them! Thanks for the kick in the booty. You are a healthsaver :)

Kate
Kate

December 10, 2015

I really want to make a better effort to prepping the day before so the tip about the overnight oats seems like a good one! Can’t wait to try!!

fitbook.nicole
fitbook.nicole

December 10, 2015

thank you ALL so much for commenting + participating in our blog giveaway. we loved reading all your workouts to do while traveling!
the winner of our red live life fit hoodie is Melissa W. if you didn’t win today, please check back for the next 3 days for a chance to win some prizes during our 12 days of FITmas! :)

Bree
Bree

December 10, 2015

My favorite part about traveling is checking out the different gyms at the different locations and getting creative with the equipment. These 12 exercises are excellent additions to any work out – or a great way to wake up and start the day!!!

Cortney
Cortney

December 10, 2015

I enjoy walking around the city that I’m visiting. I get a better feel for the area and can scope out fun places to stop at later to explore.

Caril
Caril

December 09, 2015

Like to throw some bands and do some workouts with those-bicep curls-lungesand squats

Melissa W.
Melissa W.

December 09, 2015

I like running since you can do it just about anywhere! But I’m currently working on strengthening due to a patellar disorder I just found out about so stretching & body weight exercises are my go-to’s right now!

Also shared on IG @deeberson =)

Lori
Lori

December 09, 2015

Walking and body weight exercises

Marek
Marek

December 09, 2015

When I travel it’s usually for pleasure not work, so my favorite workout would be hiking, or walking to get out and explore the new place I’m in. I’ve shared this to my Google account.

Marek
Marek

December 09, 2015

When I travel it’s usually for pleasure not work, so my favorite workout would be hiking, or walking to get out and explore the new place I’m in. I’ve shared this to my facebook.

Shellie Duncan
Shellie Duncan

December 09, 2015

Ok. If it pretty. Running outside and on beach. If cold. Elliptical and treadmill. Then weights and abs

Kathie Hanson
Kathie Hanson

December 09, 2015

Walking.

Liz S.
Liz S.

December 09, 2015

I tweeted about this giveaway post. Here is the link to my tweet: https://twitter.com/LizNoVeggieGirl/status/674742445406420992

Liz S.
Liz S.

December 09, 2015

My favorite workout to do while traveling is mat pilates, since it requires just a mat and very little space (and is super effective!).

Marnie G (Derrick Todd)
Marnie G (Derrick Todd)

December 09, 2015

Shared on Facebook. https://www.facebook.com/derrick.todd.127/posts/1046470118743536

Marnie G (Derrick Todd)
Marnie G (Derrick Todd)

December 09, 2015

My favorite thing to do while traveling is to walk outside. I like that it gets me outside for fresh air because I’m typically couped up in an office when traveling for business. It also lets me see a different side of the location I’m in.

Barbara
Barbara

December 09, 2015

My favorite workouts to do while traveling are Tabata circuit or some yoga.

Brandy Iverson
Brandy Iverson

December 09, 2015

I have a wedding to go to in January so I’ll be bringing my Fitkit (that I found out about from you guys) and doing some exercise band workouts! I love being able to attach the bands to a door to get more resistance. I’m even going to try to and get the other bridesmaids to workout with me!!

Maegan Smith
Maegan Smith

December 09, 2015

My go to workouts on the go are… Mountain climbers, push-ups, and burpees (ugh, I dread!)

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