10 Workouts You Can Do in a Hotel Room

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!Many moons ago, I did a similar roundup of workouts you could do on vacation, and figured it’d be an appropriate time to do another with some of my more recent routines seeing as I’m currently living that hotel/hostel/couch surfing life down under.

All these workouts:

  • Require no equipment
  • Require little space

If you want to get super sweaty (cardio!) …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

Burpee Breakdown AMRAP Pyramid Workout

Cardio Tabata Superset Workout

If you’re short on time …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!20-Minute Bodyweight AMRAP Workout

20-Minute Bodyweight Interval Workout

If you’re worried about bothering the room below you with jumping …

Isometric Workout (perfect for apartment dwellers--no noise!)Isometric (No Noise!) Workout (just don’t use hand weights)

If you want to target specific muscle groups …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

Bodyweight Butt Workout

Legs & Butt Bodyweight Workout

Quick Bodyweight Ab Workout

If you want a full-body burn …

10 Workouts You Can Do in a Hotel Room -- no equipment needed and small-space friendly!

30-Minute Bodyweight Movement Pyramid Workout 

No-Rest Tabata Workout with Isometric Holds 

Another great tip is to pack resistance bands with you when traveling–they hardly take up any space in a bag, are super light, and can help you spice it up if you’re sick of bodyweight workouts. :)signatureaustralia-follow-reminder

 

Flowing Bodyweight Circuit Workout

Flowing Bodyweight Circuit Workout“Flowing?” I know, I couldn’t think of a better word. Just go with it.

In megaformer workouts, quick transitions are a key component to effectiveness, so you always are keeping “smooth” sequencing in mind when planning a class. The fewer changes in body position you have to make when moving from one exercise to the next, the less time is spent disengaged and resting, and the bigger the burn. You want the class to flow.

And while this factor isn’t as important in interval workouts where there is intentional rest between exercises, it’s still something I like considering when putting together at-home workouts. Already in a plank position from doing push ups? Perfect—take it right into mountain climbers. Because you haven’t changed your body position a ton, you’re still engaging a lot of the same muscles, just in a different way. This kind of pairing is a great technique to amp up the intensity of a workout.

Flowing Bodyweight Circuit Workout

You’ll go through this sequence of four exercises five times (5 sets of 4 exercises). You can take a 30-second break between each set, but there is no rest in between exercises. As you’ll see, one easily transitions into the next, so think of yourself as flowing through the set. Flowing Bodyweight Circuit Workout - exercises are sequenced for smooth transitions and maximum burn

  • 10 Inchworm Push Ups: Start standing with your feet hip-width apart. Fold forward, bringing your hands to the floor in front of your feet. If you have tight hamstrings, bend your knees as you do so. Walk your hands out in front of you until your body is in a plank position. Do a push up. From that plank position, walk your hands back towards your feet and then lift your torso back upright to the starting position.After your last push up, hold that plank position and go right into …
  • 50 Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.After your last rep, hop both feet up towards your hands to start your first …
  • 10 Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.When you land from your last overhead jump of the last burpee, step your left foot back behind you, moving immediately into …
  • 10 Back Lunges to Front Kicks (Each Leg): Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left foot up in front of you as you stand, high-kicking it straight in front of you. I like to bring my opposite hand to meet the toes at the top of the kick (good for balance). On the downswing of the kick, bring that left foot smoothly back behind you, sinking down right into your next lunge.

Flowing Bodyweight Circuit WorkoutWEARING | leggings: GapFit // tank: Lululemon

This workout is a great one if you’re tight on space–you could even do it in a hallway. If you’re a beginner, modify by only going through the exercises three times. If you want it to be harder and longer, keep going after your fifth set.

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20-Minute Lower Body HIIT Workout + Burpee Challenge

Lower-Body HIIT Workout with a Burpee ChallengeThis is another workout that I (clearly) shot a few weeks ago–DEFINITELY not wearing a tank top outside today as we’re about to get a massive snowstorm. But speaking of that tank, I got it at the Shore Store where MTV’s Jersey Shore cast would work each summer. When I saw the shop, I just had to go in and buy something. I had to! Snooki used to work there—c’mon!

I know, I’m so basic.

20-Minute Lower Body HIIT Workout + Burpee Challenge

Equipment I Used:

Before and after the HIIT circuit, you’ll do a 60-second burpee challenge. Count how many burpees you can do in 1 minute and write the number down. When you repeat the challenge after completing the HIIT circuit, try to match or beat that rep number. It’s much harder after you’ve tired yourself out with 20 minutes of HIIT—that’s where the challenge comes in.

For the HIIT circuit, set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. Lower-Body HIIT Workout with a Burpee Challenge

BURPEE CHALLENGE/ROUND 1 – Do as many burpees as possible in 60 seconds.

  • Burpees: Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top. If you want to add in a push up at the bottom, go for it!

HIIT CIRCUIT

  • Surrenders (leading with the right): Start standing with feet hip’s distance apart holding weights in each hand, arms straight overhead. Your hands will stay up like this the entire time. Step your right foot back behind you, planting the ball of the foot on the floor as you bend your knees, lunging down until the right knee rests on the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Press off that front right foot as you stand up and bring the back left foot to meet the right in your starting standing position. It sounds more confusing than it is—you essentially just go from standing to kneeling to standing, leading with your right foot the whole time.
  • Surrenders (leading with the left)
  • Jumping Jack Squats: Think of a standard jumping jack, except every time you jump your feet out wide, you bend your knees and sink down into a deep squat. So one part jump squat, one part jumping jack. Hold a set of weights at your chest as you do these.
  • Side Lunge Hops (right): Hold a weight in your left hand. From a standing position, step your right foot out wide to the side (both feet still face front), bending the right knee and lunging down to bring your left hand across the body down to the floor by your right foot. Next, push off that right foot to bring yourself back up to standing, and as you do, drive the right knee up towards your chest and hop up into the air on the left foot. As you land, send that right foot immediately back out wide, sinking into your next lunge.
  • Side Lunge Hops (left)

BURPEE CHALLENGE/ROUND 21 – Do as many burpees as possible in 60 seconds.

Beat your reps from round 1.

In the pictures, I’m holding a pair of 8-lb hand weights because I forgot to bring the ones I actually used. To clarify, I actually used 15-lb weights for the surrenders and went a little lighter with 10-lb weights for the jumping jack squats and side lunge hops. Adjust according to your fitness level! If you’re a beginner, you don’t need to use hand weights at all.

I love tacking on little challenges and races to workouts like this beat-your-previous-score burpee blast. It’s especially fun in a group fitness setting! I’ve done this one with my Tone ‘N Torch class at Btone a few times, and I think (if I’m remembering correctly), the record is 22 burpees in the 60 seconds. Leave a comment with your score if you beat that!

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