The Hotel Room Workout: 15 Minutes, No Gym Required

A hotel room workout is a short routine you do in the space between the bed and the window, with your bodyweight, a pair of ankle weights, or whatever you packed. No hotel gym, no treadmill facing a wall, no waiting for the one set of dumbbells.

Here's my confession. I love a hotel. The robe, the view, the tiny shampoo. What I do not love is the hotel gym at 6am, three machines and a TV stuck on the news.

So I stopped going. When we filmed at The Ritz-Carlton Bacara, I did the whole thing right in the suite, between the desk and the balcony door. Uwraps on, Ubarre on the rug, coffee within reach. Fifteen minutes later I felt like a person again.

The holidays are coming, which means planes, guest rooms, and your in-laws' sofa bed. Here is the exact routine I use, plus how to pack for it.

Why travel wrecks your routine (it's not just you)

In a survey of 2,000 adults, 46% said they fall out of their exercise habits as soon as they stay away from home. A third of those said the reason was feeling uncomfortable working out somewhere unfamiliar. (Yorkshire Post)

And we are all about to be somewhere unfamiliar. AAA projected a record 81.8 million Americans traveling over Thanksgiving last year. (CBS News) That is a lot of people sitting in cars, planes and airport lines, then sleeping in a bed that is not theirs.

The good news: moving while you travel can ease travel stress and the stiffness from long flights, and research suggests it may even help your body clock adjust to a new time zone. (Outside) You don't need an hour for that. You need fifteen minutes and about two yoga mats of floor.

The 15 minute hotel room workout

Do each move for 45 seconds, take 15 seconds to switch, and go through the whole circuit twice. That's about 15 minutes. Wear your Uwraps on your ankles for the whole thing and use a Ubarre where it says so. No Ubarre in your suitcase? Hold a full water bottle or just use your arms.

Want to follow along? This is the same flow I filmed in our suite at The Ritz-Carlton Bacara.

1. Tabletop kickbacks

Hands under shoulders, knees under hips. Kick one heel up toward the ceiling, foot flexed, and lower slowly. 20 seconds a side. The Uwraps do the heavy lifting here, and so will your glutes.

2. Low lunge press

Step into a low lunge with your back knee down (a folded towel helps on tile). Hold the Ubarre at your chest, press it overhead, bring it back. Switch legs halfway.

3. Wide squat with a chest hold

Feet wide, toes turned out, Ubarre hugged at your chest. Sit down between your heels and come back up tall. Slow down, quick up.

4. Overhead reach and balance

Stand tall and press the Ubarre straight overhead. Lift one knee to hip height and hold it while you breathe. Switch legs halfway. Hold onto the desk if the hotel slippers are working against you.

5. Lunge to arabesque

Step back into a lunge, then sweep that back leg up behind you as you lean forward, arms long. Back to the lunge and repeat. This is the one that makes you feel like you're at a barre class with an ocean view.

6. Legs-up core

Lie on your back, Uwraps still on, legs reaching toward the ceiling. Lower one leg a few inches, bring it back, switch. Keep your lower back heavy on the floor.

Cool down: fold and stretch

After round two, hang in a forward fold for a few breaths, then sit and reach for your toes. You earned the room service.

How to pack your hotel room gym

Uwraps go in every bag. They come in 1.5 and 3 pounds, lie flat, and come with their own dust bags, so they slide into a carry-on next to your shoes. I wear mine through the airport and nobody is the wiser. They work for walking tours too.

The Ubarre rides in the car. It's solid steel, so for flights I leave it home. For a road trip or a drive to the in-laws, the 4 pound Ubarre is my pick. It doubles as a weight, a yoga block and, yes, a very chic thing to leave on the guest room dresser.

No equipment? Still do it. Every move above works with bodyweight. Swap the Ubarre for a water bottle or a rolled-up towel and keep going.

Pick your spot the night before. Floor between the bed and the window, desk for balance, towel down if the floor is tile. If you can see it when you wake up, you'll do it. Same idea as keeping your Ubarre on the desk at home.

Short on time? Do one round, or grab a single Minute Move between check-in and dinner. And when you get home, here's how to get your movement back after vacation.

Hotel room workout FAQ

What is a good hotel room workout?

A short circuit you can do in a small space with little or no equipment. Tabletop kickbacks, lunges, squats, a balance hold and a core move, 45 seconds each, twice through, covers your whole body in about 15 minutes.

How much space do I need for a hotel room workout?

About the size of a yoga mat, plus room to step back into a lunge. The floor between the bed and the window is usually plenty.

Can I work out in a hotel room without equipment?

Yes. Every move in this routine works with bodyweight. Ankle weights or a hand weight add resistance, and a water bottle works in a pinch.

Are ankle weights good for travel?

They are one of the easiest pieces of equipment to pack. Uwraps come in 1.5 and 3 pounds, lie flat in a carry-on, and can be worn on a walk or during a workout.

How do I stay consistent with workouts while traveling?

Keep it short, do it at the same time each day, and set up your spot the night before. Fifteen minutes in your room beats an hour you never get to at the hotel gym.

Will a quiet hotel room workout bother the guests below?

This routine has no jumping, so it stays quiet. Put a towel down under your knees and you're good.

Room service, but make it movement

Travel is supposed to feel good. Fifteen minutes on the floor of your room, robe on the chair, view out the window, is how I keep it that way.

Pack the Uwraps. Pick your spot. Press play.

xx,
Kodi

Run a hotel, resort or studio? EQUIPT lives in rooms people come back to, from The Ritz-Carlton Bacara to Canyon Ranch. See how we partner on our Hotels & Hospitality page, or find more follow-along classes on our Workouts page.