This simple hotel bed bodyweight workout is designed to fit into a busy (or leisurely) schedule, saving you precious time and keeping you fit, lean and toned!
As a bonus: You can stay in your pajamas and be shoeless for this entire hotel bed bodyweight workout! So you’re saving space in your suitcase by not bringing workout gear on your trip, too.
Here’s what to do. The night before, set your alarm clock for 15 minutes earlier than normal. We’re going to squeeze in this awesome routine before starting your day. You’ll be glad you did.
The only piece of equipment you need for this workout is the hotel bed. Your bed should be firm and not too soft (this will make it difficult to perform some of the moves). If you find that your bed is too soft, you can also perform these exercises on a carpeted surface.
We’re going to do 5 different moves as a circuit, and repeat the circuit three times. The entire bed bodyweight workout, including the rest periods, should only take you about 15 minutes.
As soon as your alarm clock goes off, put on some good music and get started!
The Hotel Bed Bodyweight Workout
Total Time: 15 minutes
Perform: 3 rounds
Rest: 45 seconds between each round
Kickback to Curtsey Lunge | 6 reps per side
Work your booty, core, and legs with this fun bedside move.
Start by kneeling on all fours near the edge of your bed. Step the outside leg off the edge and sweep it up to a full kick behind you. Flex your butt muscles and keep your core tight. As you lower that leg, take a step off the bed, about 1-2 feet away from the edge. Plant your weight on the floor with that leg, stand upright, and cross-step your other leg behind you, in a curtsey stance.
Your back knee should almost touch the ground and your front knee should make a 90° bend; you should feel a stretch across your booty. Kneel the back knee back up onto the bed and return your hands there to resume the kickback position.
The kickback plus the curtsey lunge counts as ONE rep. Repeat all reps on that side and then switch by turning around and facing the other way.
Breakdancer Kicks | 10 reps, alt sides
Your triceps and abs will feel the burn as you work to stabilize on the soft surface.
Start in a seated position in the middle of your bed. Bend your knees, bring your heels close to your butt, and plant your hands behind you with your fingers facing towards you and your elbows pulled in towards each other behind you.
Press up with your arms and legs, lifting your butt off the bed. At the top with your arms fully straight, kick one leg up and reach for your toes with the opposite arm. Lower back down into a tricep dip, so that your arms make a 90° bend, then repeat the kick on the opposite side.
Alternate sides, doing one tricep dip in between each rep.
Stay-in-Bed Flutter Kicks | 20 reps
Flutter kicks are one of the best (and hardest!) moves for training legs and lower abs! Make sure to keep breathing and do not hold your breath!
Start by sitting in the middle of the bed and leaning back at a 45° angle with your legs extended out in front of you and toes pointed. Keep your arms bent at your sides to support you. You may even want to grab onto the blanket or sheets for a more secure hold. Try not to rest on your elbows, and keep your abs tight to maintain the lean back position.
Kick one leg up as high as you can while lowering the other toward the bed, but not resting on the bed. Switch sides and continue to alternate your kicks in a flutter motion.
Keep your core engaged and breathe deeply up into your lungs. Make the kicks slow and deliberate rather than rapid and messy. Do your best to keep your knees straight.
Count each kick as 1 rep.
Superman to Hollow Body Rollovers | 3 reps per side
Incredible core activation disguised as a fun body roll!
Start by lying face down in the middle of your bed.
Extend your arms over your head and lengthen your legs all the way so your body forms one straight line.
Lift your chest, arms, and legs off the bed so you’re balanced just on your abdomen.
Squeeze and flex all the muscles in your back, then relax back into the face down, straight-body position.
Next, roll to one side, all the way until you’re facing the ceiling. Lift your shoulders, arms and legs up to form a hollow-body position. Keep your chin tucked towards your chest but still allowing space to breathe. Your body should look like a carved-out boat shape. Relax back into the straight body position again and roll back to the face-down starting position.
Continue all reps to one side, then reposition yourself to go the opposite direction. If you have a twin or full-size bed, then start all the way on one side… be careful not to roll off the edge!
Roll-Up to V-Sit | 10 reps
Abs, arms and legs! This hotel bed bodyweight workout move will light your core on fire and tone you up from head-to-toe.
Start by sitting on the bed with your knees bent all the way in towards your chest. Hold onto your knees and round your back. Roll back onto your shoulders and rock back up to sitting. Extend your legs out in front of you and your arms up over your head to form a “V” position. Hold the “V” position for a moment, then grab your knees again to roll back for the next rep. Continue alternating between the roll and the V-shape hold. Take it slow, focus, and aim for precision.
The roll-up plus the v-sit makes 1 rep.
(Your Next Workout: 10 Energizing Yoga Poses You Can Do in Bed)