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The Ultimate Hotel Room Workout with Resistance bands
Healthy Travel

Hotel Room Workout with Resistance Bands

If you want to exercise without leaving the comfort of your hotel room with just the use of a resistance band, read this article and discover how you can do it.

When we travel, we often don’t have the time to exercise. And sometimes when we have the time, we just don’t have the urge to put on exercise clothes and look for the hotel gym or the nearest local gym. When we travel to new places, our mind is usually more focused on enjoying the local cuisine or resting rather than exercising. This is why the gap between traveling and staying in shape is often so wide.

The good news is you can do a complete exercise routine without having to leave the comfort of your hotel room. There are plenty of great options for staying in shape on the go, and it can be a lot simpler than you might initially imagine.

Hotel Room Workout with Resistance bands - Exercising on work trip/vacation

To have a complete and productive exercise session in your hotel room, you do not need more than the weight of your body and some resistance bands. As one of the most underrated tools for exercise, resistance bands are efficient to travel with since they are light, small, and you can easily pack them in your backpack to take them with you wherever you go.

If you’ve been looking for a good resistance band workout routine to do in your hotel room, we’ve got you covered.

Read on, and you will find a full-body workout routine that will leave you feeling like a champion. We will also explain how to prepare the space in your hotel room to do exercises, and we will review the benefits of spending a moment on your trip to maximize your physical and mental well-being.

Benefits of having a Hotel room workout ready when traveling

Unless you like to exercise, you are an athlete, or keeping up with your health and fitness is an absolute priority in your life, the words “travel” and “exercise” probably don’t go hand in hand for you. Nonetheless, you should know that having an exercise routine prepared for your travels can benefit you.

The Ultimate Hotel Room Workout with Resistance Bands

We know that traveling can be stressful and exhausting. If you travel overseas, you might even feel jet-lagged. Believe it or not, exercise can be great for all of this. After a long flight or a day of sightseeing, an exercise routine can do wonderful things like help you relax, restore your energy levels, or help you sleep much better. Exercising can also help you regulate your circadian rhythm faster to adjust better to the time zone where you traveled. Especially if you exercise outdoors, you can get natural light that sends signals to your body that it is time to be active.

When we set our bodies in motion, we are doing what our bodies are designed to do and, at the same time, generating those precious neurotransmitters of pleasure called endorphins that our bodies and minds love so much.

Getting your Workout space ready

Exercising in your hotel room is entirely possible and much more comfortable than you might initially think. You just need to clear a little space on the floor. If you want to avoid touching the carpet in your hotel room, you can use a towel or a sheet or blanket so that you do not have to touch the floor. You can also take your yoga mat with you on a trip. There are great lightweight options and even travel yoga mats available on the market that can fit perfectly in your luggage. Whichever of these options you choose, in a few short minutes you will be completely ready to carry out your exercise routine.

Quick and Efficient Hotel Room Workout Routines

Hotel room workout with resistance bands

Don’t you have a defined exercise routine yet? Do not worry. We have an excellent selection of different exercises so you can assemble your full-body workout routine with resistance bands. None of these exercises needs more equipment than your body weight and your resistance bands.

The Resistance Band Workbook is an illustrated guide to stretching, strength, and rehabilitation exercises to help you put together a routine tailored precisely to your needs. For those on the go, we have a series of routines that are simple enough to perform right in your hotel room.


While you may not need precise instructions for push-ups, here is a brief description of this particular exercise with the use of resistance bands. To do a push-up correctly, simply lay your body facing the ground, place the palms of your hands open on the floor at chest level, and lift your body off the ground using the strength of your arms while holding your core and legs aligned and tense. If you want to add a little more power to this exercise, you can use the resistance band by placing it on your back and holding the ends with each of your hands. This will create more resistance going up while doing the push-ups. Try to do at least 3 rounds of 15 reps each.


Lunges are one of the most effective exercises for working your thighs and glutes as well as your abs. To properly do a lunge, stand tall with your hands on your waist, bring one of your legs back, and flex the other until the calf and thigh of the front leg create a 90-degree angle. Keep your torso upright and stick your chest out as you perform the movement. This is a unilateral exercise, so you will have to first do the desired repetitions with one leg and then move on to the other. Or you can alternate lowering with one leg and then the other with each rep.

How You Can Do a Body Workout in Your Hotel Room

To add more intensity using the resistance band, take each of the ends of the band with your hands, step on the center of the band with the leading foot, squat down, and pass the ends of the bands behind and over your shoulders. Now with your hands holding the ends of the bands over your shoulders, do the lunge movement bringing the leg that is not stepping on the band back, just like in a regular lunge. Try to do 3 rounds of 15-20 reps on each leg.

Seated Row

This exercise is straightforward but efficient to work your back and shoulders in addition to working on your core. To do seated rows, sit on the floor with your legs extended. Wrap the resistance band around the soles of your feet and hold each end of the band with each hand. Now pull the ends of the band towards your waist while squeezing your shoulder back. Slowly release the tension back to the starting position and repeat 20 to 30 times for 3 rounds.

Good Morning

Good morning is an excellent exercise to enhance the strength and effectiveness of muscle mass. It is one of the most underrated exercises to work the posterior chain. Good morning works a variety of muscles such as the glutes, hamstrings, and lower lumbar, in addition to the core and quadriceps. Doing the good morning exercise is very simple, but there are some key points to consider to do it correctly. First, place your hands behind your head, keeping your torso contracted and upright. Then lean forward at the hips, lower your torso keeping your back straight until you feel your back muscles stretch or your back is almost parallel to the floor. Sit up to return to the starting position while putting tension in your buttocks.

Good morning workout with resistance bands

To do this exercise with the resistance band, step on each end of the band with each foot and pass the center of the band over your neck and shoulders. Do the same good morning movement pushed against the resistance generated by the band while keeping your back muscles and your glutes active. Try to do 3 rounds of 10-15 reps of this exercise.

Bicep Curl

This exercise is the same as the bicep curl that you would do with some weights in the gym or with your dumbbells, but in this case, you will do it with your resistance band. Stand up straight first and hold each end of the resistance band with each hand. Then step on the resistance band with your feet shoulder-width apart. Now pull each end of the resistance band up using the force of your biceps while keeping your elbows close to the sides of your torso. It is essential to maintain a full extension and range of motion to ensure you are doing the exercise correctly. 

This exercise is excellent for working the elbow joints and biceps separately from the rest of the body. It also increases arm strength, boosting your athletic performance and facilitating daily activities. Try to do 3 rounds of 15 to 20 repetitions of this exercise. However, the number of repetitions may vary depending on how elastic your resistance band is.

Tricep Extension

As its name implies, the tricep extension works the triceps muscle located behind the upper arm. This exercise helps strengthen and tone the back of your upper arm. To perform a resistance walk tricep extension, step on the center of the band with one foot. Then step forward with the other leg and grab each end of the band, passing it behind your back with a neutral grip and the palms facing each other. Pull each end of the band up over your head against the resistance the band generates. Slowly take your arms to your back, leaving your elbows up, and repeat this movement 10 to 15 times for 3 reps.

The Perfect Resistance Bands Hotel Room Workout

Best Resistance band for travel

There are many resistance band options available on the market. But perhaps not all are the best option to take with you on a trip. The perfect resistance band to take on your journey with you would be the most practical, light, resistant, band that takes up the least space in your luggage. We believe that the best resistance bands for traveling are the Fit Simplify resistance bands set. In addition to being a set of 5 different bands with different levels of elasticity, they come with an instruction guide and a practical carry bag to store them in a single place and to be able to take them with you comfortably anywhere you go. Additionally, its utility/price ratio will undoubtedly surprise you.