When I traveled for work, not every hotel was equipped with a gym. Occasionally I would take a jog to explore the surroundings, but I’m a “strength first” type of guy. Often I had to use whatever was available in my hotel room, which typically wasn’t much. I like to keep things simple with 5 basic movements that can be progressed or regressed dependent upon ability. Usually I would do it as a circuit, but it can be done however you like. These 5 movements will hit every major muscle group, and they still make up the bulk of my training today.
The exercises are listed in order from easiest to hardest. I like to keep repetitions between 8 and 12 with a slow, 2 and 2 pace. 3 to 5 sets per movement. You can mix up the exercises as you like. If you’re not sure what an exercise is, a quick search will provide instruction.
HIP HINGE: Hip Bridge, Straight Leg Hip Bridge, Single Leg Hip Bridge, Straight Single Leg Hip Bridge
SQUAT: Bodyweight Squat, Lunge, Bulgarian Split Squat, Pistol Squat
PUSH: Pushup on Knees, Pushup, 1 arm Pushup on Knees, 1 arm Pushup
PULL: Generally you’re limited to the One Arm Dumbbell Row. I would either use a heavy piece of luggage instead of a dumbbell, or fill a bag with full water bottles. Use the bed as a bench.
ABS (For Time): Plank on Knees, Plank on Hands, Plank on Elbows, Side Plank
There are thousands of exercises to choose from in each of the 5 categories, but all of these have served me well over the years, and anyone can learn to do most of them. Especially when space, equipment, and time are limited.