The ultimate hotel room workout routine for men

I’m a man who likes to travel. I’m also a man who enjoys a good workouthell, I’ve even got a book on it!

I know I’m not alone in sharing these two passion, but what happens when you try and combine them? Well, usually, it doesn’t go very well.

The diet slips out the window, you do roughly zero exercise and all in all, you come back about a stone heavier, feeling lethargic and disgusted with yourself.

We’ve all been there – which is why I have devised this hotel room workout just for guys.

Why do you need a hotel room workout?

Because without it, you’ll be piling on unwanted pounds, you’ll feel guilty that you haven’t done any exercise, you’ll have less energy, you might lose strength and you may well lose a little bit of muscle mass along the way.

Listen, I’m not trying to scaremonger anyone here, obviously.

If you take the week off, you’re not going to shrivel up into a wizen old cripple.

But working out transcends the physical realm, does it not? It can be cathartic for people – a form of therapy if you will. I know it certainly is for me.

Personally, a workout gives me a lot more clarity, makes me markedly more happier and boosts my energy through the roof and these benefits have been proven time and time again by studies and by real-life experiences of gym rats the world over.

A hotel room workout can get your day off to an absolute flyer, adding to your vacation experience, rather than being a chore that you have to partake in.

All it takes is an attitude shift, along with a correctly programmed workout.

Is there a difference in workout types for men and women?

Yes and no.

This workout will probably have a bit more volume than I would prescribe for a female personal training client, but I’m not the workout police am I? You do you.

Since it is primarily based on bodyweight and resistance bands it shouldn’t be too difficult but at the end of the day, my blog is for the #LadLadsLads, so I’m gonna cater my workout accordingly aren’t I?

How long will I have to spend working out?

About 20 minutes is ample time in my oh so humble opinion.

You’re going to be working on a rep-based protocol, so the quicker you get through the reps, the quicker you’ll be finished.

Who would have thought it?

What benefits does the program offer?

I’m going to list these lil’ fellas off for you in bullet point format because we all love a good bullet list don’t we?

  • More energy for the day
  • Increased/maintained muscle mass
  • Increased/maintained strength
  • Increased/maintained cardiovascular fitness
  • Improved mental clarity
  • Better mood
  • More desire to explore

The Plan

First off, what will you need?

It’s simple:

  • Your bodyweight
  • A wall
  • A ledge of some sort
  • A resistance band


Now, how is the program actually set up?

It works on an A/B basis, meaning there are two workouts that are alternated each day you’re away.

After completing 5 straight days, take two days off. So if you were to go away Monday-Sunday, your workouts would look like this; A/B/A/B/A/OFF/OFF. If you were away until the Wednesday after, it would carry on like this; A/B/A/B/A/OFF/OFF/B/A/B.

You get me?

The workouts are both full body, except workout A focuses more on strength/muscle building in the upper body and workout B focuses on conditioning and has an emphasis on the core and lower body.

Since the volume/intensity is so low-impact, working the same muscle groups each day won’t matter too much. Plus, we’ll be working them in different ways so it’s fine.

Complete all reps of a prescribed exercise until moving on to the next. Take about 15 seconds between ‘sets’ (however many reps you got before not being able to do another) until you reach all reps, then take about 30 seconds before heading to the next exercise. Take more if needed – obviously.

Without further ado, let’s jump into the workouts!

Hotel room workout A: Strength

pull ups hotel room workout

  • Resistance band chest flyes – 75 reps

resistance band chest flyes hotel room workout

  • Push ups (varying widths) – 50 reps
  • Resistance band row – 100 reps
  • Resistance band tricep kick back (single arm) – 25 reps

resistance band triceps kickback hotel room workout

  • Chair dips – 25 reps

chair dips hotel room workout

  • Resistance band curl – 50 reps

resistance band curl hotel room workout

  • Handstand pushup – 15 reps

handstand pushup hotel room workout

Reasoning for exercise selection & volume

Okay so overall, we’re looking at the following volume;

Push: 255 reps

Pull: 180 reps

Legs: 40 reps

So, my reasoning…

First off, the leg volume. Obviously, you’re going to be hitting in excess of 15,000 steps per day, probably more like 20,000 if you’re on a real itinerary-driven break. Ideally, you’re not going to want severe DOMS making you walk like a crippled chicken are you?

Also, let’s address the fact that the push volume is more than the pull volume. Since we’re counting the press portion of the Y-press which is really a rear delt movement along with the flyes and tricep kickbacks which are more of pull and an extension, it can become a little confusing with regards to what actually constitutes your pushing exercises.

Add to the fact that the push muscles make up more overall musculature (front delts, side delts, chest & triceps) than the pull muscles (rear delts, back and biceps) and you can start to see why the volume is how it is.

Plus, different exercises are far harder than others, so 30 pull ups are worth about 75 (probably more) resistance band flyes in terms of muscle stimulation, so bear that in mind too.

And if you’re wondering why we’ve got push ups after flyes and dips after tricep kickbacks, look up something called metabolite accumulation – it’s a quick hack for flooding the muscle with extra blood using less training volume.

Also, the pull-ups are only optional because it might be difficult to find something to actually perform them on. If you do have access to anything to do them on – they are not optional.

Hotel room workout B: Conditioning (optional)

  1. Burpees – 50 reps
  2. Mountain climbers – 100 reps
  3. Robot pushups – 50 reps
  4. Bear crawl – 3 minutes
  5. Jumping jacks – 50 reps
  6. Burpees – 50 reps

Reasoning for exercise selection & volume

Well there’s not much reasoning to this workout.

First off, it’s optional.

If you want to skip it, you can – you’ll be getting more than your fair share of cardio walking round on your jollies! But if you want to get that extra work in, go for it.

My reasoning is simple, the nature of the workout means it’s very focused on keeping your heart-rate up, burning cals, hitting your core and to a lesser degree, hitting those chicken drumsticks you call legs.

It is essentially the legs, abs & cardio accompaniment to your upper body work from workout A.

It’s torturous yes, but it may very well keep all those pastries, beers and chocolate away from your waistline – so give it a go.

How to keep your diet in check during your holiday

This can be a sticking point for so many people, myself included.

You can have the best god damn hotel room workout in the world, but if you diet sucks stinky chode, you’re gonna have a bad time amigo.

So here’s a few simple diet tips that’ll keep you somewhat healthy whilst you’re off on your escapades.

  • First of all, don’t limit yourself too much, otherwise you’ll binge and hate yourself later.
  • Skip breakfast (have a coffee instead and chose to Intermittent Fast, giving yourself more calories to play around with later on).
  • Avoid street food as much as possible (these are expensive and will lead to a bloated regret-fest).
  • Take a big bottle of water out with you (if you sip from this constantly, you’ll realise that your hunger was actually thirst and you’ll feel less lethargic as a result).
  • Try cooking your lunches (if you’re staying in an AirBnB this will be easy, will save you lots of money, keep you a lot healthier AND might even be a fun experience for you and your travel companion – unless you’re travelling solo).
  • Ensure each meal contains a hefty portion of protein and veg (if you’re getting these two in, you’ll be satisfied for longer, you’ll be getting loads of essential nutrients and you’ll be able to let loose a little bit with the remainder of your meal).

Holiday fitness: Quick wins

There are a few things you can do on your jollies that’ll make keeping fit nice and easy(ish). Here’s a little list of quick wins to keep you on track no matter how gluttonous things get.

  • Do your hotel room workout every day, if you can.
  • Walk at least 15,000 steps each day.
  • Water only (stick to this as much as possible).
  • Drink low calorie alcohols (vodka lime soda, whiskey neat/with diet coke or gin and slimline tonic – no wine, beer or cider).
  • Sleep at least 6 hours (take an afternoon nap if possible).

Seems simple enough doesn’t it?

If you want to keep your body in tiptop shape during your holiday, try out this easy hotel room workout for us blokes and let me know what you think.

If you want to get a closer look into my travelling and fitness escapades, along with a load of other random rubbish, give me a follow on the old Insta too – you won’t regret it.