When you’re traveling for work or pleasure, sticking to your fitness habit usually means slogging downstairs to the hotel gym for a grim half-hour of treadmill and CNN. No wonder fewer than 25% actually use on-site fitness amenities, according to a survey by Travel and Leisure. On your next trip, why not try an in-room fitness routine instead? These compact routines are easy to fit into 20 minutes or less at the beginning or end of your day (or even between a day of sightseeing and a night on the town) — and there’s a shower waiting just a few steps away when you’re finished.

Full-Body Training

A fun, challenging workout created specifically to be done in your hotel room? Dogpound NYC, the hottest gym in SoHo, partners with Arlo Hotels to create a series of short, targeted routines for upper body, lower body, and core. Traveling with a friend? Try the Partner workout to support and challenge each other. The High-Intensity routine works out your whole body (and works up a guaranteed sweat). Each routine requires minimal floor space and no equipment but your own (or your partner’s) bodyweight. Find these workouts online at ArloHotels.com.

Got seven minutes? You can do a full-body workout that combines cardio and strength training and requires no equipment except a sturdy chair and a wall. First developed by researchers at the American College of Sports Medicine, the Seven-Minute Workout is now available as a free app (plus the new Advanced Seven-Minute Workout version that steps up the intensity a notch). It combines 12 classic exercises, each done for just 30 seconds, into “about seven minutes of steady discomfort,” according to the New York Times. Start with jumping jacks, then move through exercises that alternate between upper body, lower body, and core. Working at about 8 on an intensity scale of 1-10, you’ll get a high-quality workout in about as much time as it takes to catch the local news and weather.

Strength Training

Maintain your gains while you’re away from home. These no-gym-required options are easy to fit into your busy travel day (and into your suitcase).

Designed by the US military for a do-anywhere workout that’s never the same twice, the Stack 52 Bodyweight Fitness Deck provides a mix of classic strength-training moves: no equipment required! Each card features an illustrated exercise with full instructions on performing it safely and effectively, plus a scannable code linked to a video of the deck’s creator demonstrating the move. Choose the area of your body you’d like to train, then shuffle and deal out as many cards color-coded to that muscle group as you like. Decks are also available for resistance band, kettlebell, dumbbell, and stretching workouts. A fun bonus: Numbers and suits marked on each card mean when your workout is done, you can use the cards for a game of poker or Go Fish instead.

Looking to replicate your favorite gym moves without the weight and bulk of dumbbells? Resistance bands are a travel-friendly alternative that’s lightweight and easy to stow in a corner of your travel bag. The Tribe 11-Piece Resistance Band Set includes color-coded bands with resistance coefficients from 5 to 35 pounds, plus clip-on padded handles, ankle straps, and a door anchor perfect for attaching bands without damaging your hotel room. Stash the set in the included travel bag when your workout is done.


Stay centered wherever you go by maintaining your regular yoga practice. A few familiar props are all you need to take your routine on the go.

The Manduka EKO Superlite Mat is just 1.5 millimeters thick and weighs 2.2 pounds. Yet it’s grippy enough to help support your body in bakasana (crow) pose and cushy enough for a relaxing savasana when your practice is done. The super-flexy material folds easily into a compact rectangle that’s easy to tuck into a carry-on, backpack, or handbag.

The Fit Spirit Yoga Strap, available in 6-foot, 8-foot, and 10-foot lengths, makes deep stretches and tricky balancing poses a breeze. Available in a rainbow of sweet pastels, it rolls up to stash in a pocket of your bag.