Hotel Workout

Whether you’re traveling or stuck at home, there’s always a time when you need a body weight workout that you can knock out so you can get on with your day.


I was at a conference with fitness pros recently and wanted to get in a quick workout. I didn’t know what the day would hold, usually there’s lots of movement, but not the HIIT kind. I’m selfish with my workouts and wanted at least 15 minutes of hardcore sweating.


Lots of folks think that you need an hour or more to have a great workout.




It’s not the total time spent in your workout that counts, it’s the intensity and consistency over time that makes all the difference.


So, here’s a quick body weight only workout that you can do anywhere. I did it in my hotel room since I was in a hotel with a lousy gym…as is often the case. Many hotels only have treadmills and a stability ball. In fact, since I dislike long slow cardio so much (especially on a treadmill), I’ve done an entire treadmill workout without actually turning the treadmill on.


Here’s the workout:

Timing: Set your timer for 45 seconds of work, and 7 seconds transition/rest time. If you don’t have this kind of timer that you can set with two intervals like a GymBoss, just move from one movement to the next with a minimal amount of time. If you want to count reps, do 100 skips each set and then 20-30 reps per set of each of the other exercises.


  • Skip

  • Skip

  • Push up

  • Squat jump

  • Pulsing squat

  • Bicycle crunch/knee in

  • Mountain climber

  • Stick up

Repeat this sequence without rest for as many rounds as you have time for. I did three rounds for just over 20 minutes of heart pounding fat burning. (You’ll notice that there are actually four HIIT movements.)


This is a super simple full body workout to set up: you need very little space and only a jump rope. If you don’t have a rope, then do a stationary sprint, jacks or even burpees.

Let us know if you do this workout anywhere fun, like an airport….(take a look at some of the airport workouts I’ve done herehere and here).




Never miss a workout with my travel workout plans. You’ll get 20 ‘done for you’ easy to follow workouts HERE.

female fat loss over forty travel workout