A hostel (hotel room) full body workout for backpackers

A hostel room
A hostel (hotel room) full body workout for backpackers

[dropcap]B[/dropcap]ackpacking is a great way to experience new cultures, try new food and meets lots of new friends. You don’t need to be Rambo to backpack your way around the world but keeping fit will make it easier for you. Here’s a full body workout that can be done by backpackers at a hostel (or a hotel room).

[pull_quote_center]It takes a bit of strength and endurance to carry a backpack on your travels.[/pull_quote_center]

Even though they are designed for maximum comfort, you still need the strength to lift and carry all the weight on your shoulders (I couldn’t resist that pun, sorry). Throw in a hot tropical climate, mixed with a bit of rain and slippery paths and you are set for a challenge.

What you need is a few bodyweight exercises a couple of times a week to keep you fit. You can either create your own workout or go for one created by a professional. There’s nobody else better qualified than Skúli Pálmason the man behind the Travel and Fitness Blog.

Skúli is a personal trainer, physical therapist and travel addict. Later this year [May 2014], he is leaving Iceland to be an adventure tour guide in Asia. Scroll down to watch the full body hostel workout he does on his travels. [refresh the page if the video is not loading]

What equipment (if any) is needed for the hostel full body workout?
You’ll need a towel, a backpack (or a suitcase) and something sturdy like a bunk bed.

What muscles does it target?
It hits everything. Quads, hams and glutes, upper back, chest, shoulders and arms.

What are the exercises in the workout?
Towel rows, towel hamstring curls (one or two leg), assisted 1-arm pushups, sliding side lunge, bicep curl.

How many sets, reps per session?
4 sets x 5-8 reps.

How often should the full body workout for backpackers be done?
This full body workout is ideal when on the road. Try to do it 2-3 times per week.


  • Stay well hydrated. Always carry a bottle of water with you. Remember that in some places, tap water is not safe to drink.
  • Eat well. Even if you are a fussy eater, you should eat well and keep your body fuelled. Don’t be afraid of trying new foods but be careful when using street vendors. Go for the ones that attract crowds of local people queuing up to buy from them.
  • Respect the law. Have fun and experience new things, but respect the law. If something is against the law in your country, the chances are – it is against the law at your destination too.

[quote_box_center]If you are planning your Gap Year, then you must visit Skúli’s blog – travelandfitnessblog.com There you can read about his backpacking and experiences complete with workouts, tips and videos from the destinations he’s visited.[/quote_box_center]

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