Buzz
Once you’ve figured out how to assess a hotel gym, the next challenge is planning your routine. Hotel gyms are often minimal, so you’ll need to maximize limited equipment and lighter weights. However, this doesn’t mean your workout has to be subpar.
During a recent trip, I opted for the convenience of hotel gyms instead of searching for a fully-equipped local gym. I embraced the challenge, designing a series of routines using minimal equipment to share with you later. While I wasn’t sure if these would be the most efficient workouts, I can confidently say they can be incredibly intense if you push yourself.
These are individual workouts, not a comprehensive training program
First and foremost, these are workouts, not a structured program. While you can perform these exercises at home, they don’t follow a progressive or consistent plan. They’re designed to keep you active, strong, and healthy throughout your vacation.
It’s also crucial to note that trying unfamiliar exercises can lead to delayed onset muscle soreness (DOMS). You might feel stiff or achy the next day. (Check out our tips for reducing soreness here.) To minimize this, start with a shorter or lighter workout than you think you need on your first day.
The structure of the hotel gym workout
Rather than performing numerous exercises in the traditional three sets of 10, I chose a few key movements and increased the number of sets. I also aimed to complete my workout within a predictable timeframe, as I had to fit it into my family’s morning routine. This led me to adopt a time-based approach.
I was inspired by Brian Alsruhe’s RPM program, which organizes workouts into four 10-minute blocks. (For a structured, progressive program with this format, explore his offering.) In each block, you perform an exercise at the start of every minute, rest for the remaining time, and repeat when the timer resets. Here’s an online timer that beeps every minute for 10 minutes.
This method is widely used in CrossFit and functional fitness circles, often referred to as “EMOM” (Every Minute, On the Minute). It’s particularly effective for hotel workouts because it maximizes the use of lighter weights. Fatigue builds up with each passing minute, making even modest dumbbells feel challenging by the end.
I opted for 10-minute EMOMs during my hotel workouts, but if time was tight, I could have switched to 5-minute EMOMs for strength exercises, allowing me to finish in just 30 minutes. I’ll include this shorter option as well.
Here’s the breakdown of each workout:
A 5- or 10-minute segment for push exercises
A 5- or 10-minute segment for pull exercises
A 5- or 10-minute segment for leg exercises
A 10-minute segment for conditioning (or 5-10 minutes of core work)
This totals 40 minutes with the 10-minute option or 20-25 minutes with the 5-minute blocks. Including transitions, the shorter version takes about 30 minutes, while the longer version stays under an hour. If you have extra time, consider adding cardio on a bike or treadmill. (I skipped a formal warmup, but you can start with a few minutes of cardio or jumping jacks if preferred.)
In my adaptation, unlike Alsruhe’s approach, everything is customizable based on your preferences or the equipment available in that small space. Perform the exercises in any order that works for you (he starts with legs). Determine the right weight as you set up and warm up (he suggests specific percentages). I’ll let you decide the reps based on what feels challenging yet allows recovery by the minute’s end.
For a general guideline on variety, choose one exercise each day to be the “heavy” focus, and keep the others light or moderate. Here’s how I’d categorize the reps and their intensity:
Heavy: 3 reps per set, leaving you exhausted and needing a break
Medium: 5 reps per set, feeling strong and grateful for the 30-second rest
Light: 8+ reps per set, manageable with minimal rest needed
Workout #1 - Dumbbells Only
This is a routine I tried in a gym equipped only with dumbbells. If you’re stronger or larger than me and find the dumbbells too light, increase the reps for lower-body exercises.
Push: dumbbell bench press for 5 reps per set (I started with 35 pounds, then reduced to 30 pounds as I progressed).
Pull: dumbbell pullover for 8 reps per set (I used a 20-pound dumbbell).
Legs: kickstand Romanian deadlifts, with the front leg as the primary mover and the back leg for balance. I used 40-pound dumbbells for 3+3 reps (three on the right, three on the left, then rest).
Conditioning: 5 thrusters (with 25-pound dumbbells) every minute. This focuses more on elevating your heart rate than on strength, making it a form of HIIT.
For single-leg exercises like kickstand RDLs, you can increase reps by focusing on one leg per set. For instance, I could have done 6 reps on the right leg in one set, followed by 6 reps on the left in the next. Ensure an even number of sets—if you’re doing the 5-minute version, extend it to 6 minutes for three sets per side.
Workout #2 - Dumbbells Only
I didn’t get to try this routine, but it’s what I planned for another strength day at the dumbbell-only hotel gym:
Push: dumbbell incline press for 3-5 reps.
Pull: Kroc rows (or standard dumbbell rows) for 5-8 reps. Kroc rows are ideal for heavy, explosive lifts, but standard rows work if the weights are too light.
Legs: Bulgarian split squats, with your rear foot on a bench, for 5-8 reps per leg.
Conditioning: 100 burpees or 10 minutes of burpees, whichever you finish first. You can do these EMOM-style: 10 (or as many as you can) each minute.
I’ll offer an alternative for the conditioning portion, as I know many of you will avoid burpees. If you prefer an easier option, use the treadmill: sprint for 20 seconds at the start of each minute, then walk for the remaining 40 seconds.
Workout #3 - If You Have Access to a Cable Machine
One hotel I stayed at featured a cable machine, pull-up bars, dumbbells, kettlebells, and more. With all that equipment available, I couldn’t stick to a dumbbell-only routine, so here’s what I did:
Pull: pullups for 3 reps each minute. (For context, I can do 10 pullups on a good day. The goal isn’t to max out but to choose a manageable number for repetition.) Alternatively, you could use the cable machine for a pulldown exercise.
Push: standing overhead press with kettlebells, 5 reps each minute. Dumbbells work too, but I opted for kettlebells for variety, using the gym’s heaviest ones at 25 and 30 pounds. The weights were uneven, so I switched sides every set.
Legs: zerchers on the cable machine, 5 reps each minute. Using the straight bar attachment, I held it in the crooks of my elbows for a challenging squat variation.
Conditioning: bike intervals. Specifically, I did a 10-minute climb ride on the Peloton. (This hotel had one.) Alternatively, you can find a 10-minute ride on YouTube for a regular bike, like this one.
Additional Hotel Gym Workout Ideas
Looking for more variety? Try these alternatives for push exercises:
Z-press (seated on the floor with legs extended) using dumbbells or a single dumbbell
Pushups, adjusting difficulty by elevating hands (easier) or feet (harder)
Dips performed between two benches or on dip bars, if available
Here are additional pull exercise options:
Cable rows, done while squatting with both hands or half-kneeling with one hand
Renegade rows using dumbbells
Chest-supported rows on an incline bench
Consider these leg exercise alternatives:
Goblet squats
Step-ups (with or without dumbbells)
Somersault squats, ideal for targeting quads after a hamstring-focused hinge workout
Walking lunges
Cardio machines are excellent for conditioning, so you likely don’t need additional suggestions—just pick an interval workout from YouTube or your preferred fitness app. Alternatively, you can dedicate your fourth block to core exercises. Here are some ideas:
Farmer’s carries EMOM using the heaviest dumbbells available (this combines core and conditioning)
Alternate one minute of crunches with one minute of supermans, repeating as needed.
Try any of the three-move core routines from this post. Three rounds fit perfectly into 9 minutes.
To maintain a sustainable routine during your vacation, aim to do one of these full-body strength workouts every other day. On the days in between, either rest or engage in low-intensity cardio, such as a 30-minute jog or incline walk on the treadmill.
