Hotel Room Fitness: Keep Fit While Travelling

In many ways success is largely dictated by consistency. There is truth to the adage “practice makes perfect.” When we are travelling and stuck working out in a dingy old gym, or don’t have a gym at all, what we really need to do is let go of our ideas of how we want the workout to look. We need to take a step back and realize that this isn’t a permanent situation and that maintenance and movement are what we are trying to accomplish.

No great gains are made in hotel gyms while away for work or travelling with family. They’re made during a consistent and regular schedule at home. Do what you can until you’re back to your regularly scheduled program.

Here are is a simple but thorough workout you can do in your room with a carry-on size suitcase, covering all movement bases – push, pull, hinge, squat, core.  You can substitute the suitcase for a dumbbell from that dingy hotel gym if available.

Do 8-10 reps of each exercise, resting 20-40 seconds between exercises.  Rest 2-3 minutes, and for 2-5 rounds.

For those adventurous enough, add a set or two or three of stairs between each set of completed circuit for an added cardio challenge.

Hotel Workout

1. Suitcase Front Squats


2. Offset Suitcase Deadlift

Deadlift pt. 1  Deadlift Pt. 2

3. Overhead Suitcase Press

Press 1   Press Pt. 2

4. Mountain Climbers

Mountain Climber pt. 1   Mountain Climber pt. 2

5. One Arm Bent Suitcase Row

Row pt. 1   Row pt. 2

6. Elevated Push Ups

Push Up pt.1  Push Up pt. 2

By Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

SVPT Fitness & Athletics


This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.