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Not every hotel has a good gym, and sometimes you just don't have time to find one. After a long flight or a day on the course, a short workout in the room can make a big difference to how you feel.
Some hotels are great for training. The 18th-floor gym on my Slovenia road trip was a real standout. But smaller hotels and guesthouses, like the ones you find in villages such as Loudenvielle or Luces, often don't have a gym at all.
These five pieces of kit are small enough to pack and let you get a proper workout anywhere. Below, I've added who each one suits and a simple routine to get you started.
Quick Picks
Short on time? Here are my top picks at a glance.
Best overall: Fit Simplify Resistance Loop Bands
Best for recovery: 321 STRONG 3-Zone Foam Roller
Best for cardio: Tangle-Free Speed Jump Rope
Best for sore muscles: TOLOCO Massage Gun
What Makes a Good Travel Fitness Kit
Light and small. Everything should fit in the corner of a suitcase.
Versatile. Bands and a jump rope cover strength and cardio.
Quiet. You don't want to annoy the room below you.
Easy to clean and pack away.
1. Fit Simplify Resistance Loop Bands
A set of loop bands weighs almost nothing and covers glutes, legs, shoulders and mobility work. They're also a great golf warm-up before you tee off.
Best for: Strength workouts and golf warm-ups.
Good to know: Start with a lighter band. They're stronger than they look.
2. 321 STRONG 3-Zone Foam Roller
After hours on a plane or 18 holes of walking, a foam roller helps loosen tight hips, back and calves. This one is compact enough for a suitcase.
Best for: Tight hips, calves and back after flights or long walks.
Good to know: Roll slowly and avoid rolling directly on your lower back.
3. Tangle-Free Speed Jump Rope
Ten minutes of skipping is one of the fastest cardio workouts you can do, and a jump rope fits in a shoe.
Best for: Quick, intense cardio.
Good to know: Skip outside or in a hotel gym if you're on an upper floor, to avoid noise.
4. TOLOCO Massage Gun
A massage gun is great for sore muscles after a long day exploring on foot. Check your airline's rules on lithium batteries and keep it in your carry-on.
Best for: Recovery after golf or a long day of walking.
Good to know: Keep it in your carry-on because of the lithium battery.
5. Gaiam Folding Travel Yoga Mat
Hotel carpets aren't always clean. A thin folding mat gives you a clean surface for stretching, core work and yoga, and folds into a suitcase.
Best for: Stretching and core work on hotel floors.
Good to know: Wipe it down after each use and let it dry before packing.
A Simple 20-Minute Hotel Room Workout
5 minutes: skipping, in 30-second rounds with short rests
10 minutes: band squats, band rows, glute bridges and push-ups, 3 rounds of 12
5 minutes: foam rolling on calves, hips and upper back
At a Glance
Fit Simplify Resistance Loop Bands: Strength workouts and golf warm-ups.
321 STRONG 3-Zone Foam Roller: Tight hips, calves and back after flights or long walks.
Tangle-Free Speed Jump Rope: Quick, intense cardio.
TOLOCO Massage Gun: Recovery after golf or a long day of walking.
Gaiam Folding Travel Yoga Mat: Stretching and core work on hotel floors.
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Frequently Asked Questions
Can I work out in a hotel room without equipment?
Yes. Squats, lunges, push-ups and planks need no equipment. Bands and a jump rope just give you more options.
Can I take a massage gun on a plane?
Usually yes, in your carry-on, because of the lithium battery. Check your airline's rules before you fly.
What's the best warm-up before golf?
A few minutes of band work for your hips and shoulders, plus some gentle swings, gets you ready for the first tee.
How long should a hotel workout be?
Twenty minutes is plenty. Consistency matters more than length when you're travelling.
Final Thoughts
A simple 20-minute routine with bands, a few rounds of skipping and five minutes on the foam roller is enough to keep you moving on any trip.
How do you stay active when you travel? Let me know on Instagram. Your body will thank you on the first tee.
