Hotel Room Workout.
A simple routine for working out in your hotel room or bedroom with no equipment
Building off the popularity of the Mix & Match Travel Workout I’ve created the Total-body Hotel Room Workout Program that can be done without any equipment at all.
If you missed the previous workout Johnny requested, have a look here. It’s an easy to follow mix & match travel workout that uses any equipment you might find at a park or on your back. I also give some easy to follow tips on how to eat while traveling and not blow your diet!
The Total-body Hotel Workout Program
There are three workouts in this program. The first two are strength focused and the third one is a HIIT circuit focused on burning fat. Each one will take 30-40 minutes and can be done anywhere. I recommend alternating the strength workouts every other day two or three days per week. You can do the HIIT circuit on any non-strength training day. It’s really up to how you feel and what your body is capable of handling.
Trained individuals will have no problem doing the strength workouts daily. Others may want to limit the strength workouts to 2x per week. Listen to your body and act accordingly!
The HIIT circuit is based on timed sets. You’ll be doing 40 seconds of work followed by 20 seconds of rest. HIIT stands for High-Intensity Interval Training. That means you need to put in the maximum effort possible when performing these exercise. This will really kick the fat burners into overdrive which will keep you burning calories for hours after the workout. If you’re swimming in a pool of sweat after this one, you’re not doing it right ;).
Warmup!
The warmup is essential to making sure you get an effective workout and more importantly, prevent injury. Spend about 3-5 minutes minimum warming up with this simple routine.
8-12 reps for each of the following exercises will be plenty.
1. Shoulder circles
2. Hip circles
3. Spidermans
4. Thoracic rotations
5. Walkout Pushups
6. Bodyweight Squats
Hotel Strength Workout 1:
This workout contains three supersets. Supersets are two exercises performed one after the other for the prescribed number of sets. You can rest about 30-45 seconds between each exercise or just enough to catch your breath.
You will start with Bulgarian Split Squat and T-Pushups for the first superset. Do 8-15 reps per side per exercise depending on strength and ability. You will go back and forth between these two exercises for three sets then move on to the next superset.
The next superset is Glute Bridges and Alternating Feet and Arm plank. Again, do 8-15 reps and repeat for three sets before moving on to the next superset.
Finally, you will finish with Side Plank and Floor Raises. Hold the side plank for 30-60 seconds per side. There are three positions for the floor raises. Do 8 reps in each position. Three rounds on this superset as well.
Hotel Strength Workout 2
Just like our previous workout, this one also contains three supersets. You can rest about 30-45 seconds between each exercise or just enough to catch your breath.
For the first superset, you will start with Squat Jumps and Plyo Pushups. Do 8-12 reps per exercise depending on strength and ability. You will go back and forth between these two exercises for four sets then move on to the next superset.
The next superset is Single-leg Glute Bridges and Hollow Body Rocker. Again, do 8-12 reps and repeat for three sets before moving on to the next superset.
Finally, you will finish with Pike Press and Supermans. Again, do 8-12 reps and repeat for three sets.
Hotel Room Fat-Blaster Circuit
This is a nine exercise circuit. You will perform each exercise 40 seconds and complete as many reps as possible. After the 40 seconds, you will rest for 20 seconds and then move on to the next exercise.
Once you have completed all nine exercises that’s one round. Repeat for a total of three or four rounds depending on time and ability. Rest one minute between each round. Each round should take exactly 10 minutes.
1. Jumping Jacks
2. Air Squats
3. Pushups
4. Alternating Lunge
5. Mountain Climber
6. Single-Leg Romanian Deadlift (Left Leg)
7. Single-Leg Romanian Deadlift (Right Leg)
SEE ABOVE
8. T-Pushup
9. High-Knee Run
Let’s recap:
Alternate the two strength workouts every other day 2-3x per week and the circuit routine can be done on non-strength days. I always recommend at least one rest day per week. You can always throw in a run or another type of cardio exercise to change it up as well.
An example week might look like this:
Monday: Strength 1
Tuesday: Fat-Blaster Circuit
Wednesday: Strength 2
Thursday: Fat-Blaster Circuit
Friday: Strength 1
Saturday: Fat-Blaster Circuit
Sunday: Chill 🙂
Some might want to do a week like this:
Monday: Fat-Blaster Circuit
Tuesday: Strength 1
Wednesday: Run 5k
Thursday: Strength 2
Friday: Fat-Blaster Circuit
Saturday: Chill 🙂
Sunday: Bike 12k
The idea is to keep it flexible. Unless you are training for a specific event, it’s best to keep it fresh by changing it up. This will reduce the chance of injury and stagnation.
I hope you enjoyed the post! If you are interested in learning more please check out my website at jeffsmithfitness.com. I have an extensive blog on everything health and fitness related including posts about the best equipment for home gyms (with reviews!) and how you can achieve your own body transformation with my online coaching.
Have a great one, and remember, Eat Right, Train Right, & Live Awesome!
Remember, never travel without travel insurance! And never overpay for travel insurance!
I use HeyMondo. You get INSTANT quotes. Super cheap, they actually pay out, AND they cover almost everywhere, where most insurance companies don't (even places like Central African Republic etc!). You can sign-up here. PS You even get 5% off if you use MY LINK! You can even sign up if you're already overseas and traveling, pretty cool.
Also, if you want to start a blog...I CAN HELP YOU!
Also, if you want to start a blog, and start to change your life, I'd love to help you! Email me on johnny@onestep4ward.com. In the meantime, check out my super easy blog post on how to start a travel blog in under 30 minutes, here! And if you just want to get cracking, use BlueHost at a discount, through me.
Also, (if you're like me, and awful with tech-stuff) email me and my team can get a blog up and running for you, designed and everything, for $300 - email johnny@onestep4ward.com to get started.
Do you work remotely? Are you a digital nomad/blogger etc? You need to be insured too.
I use SafetyWing for my digital nomad insurance. It covers me while I live overseas. It's just $10 a week, and it's amazing! No upfront fees, you just pay week by week, and you can sign up just for a week if you want, then switch it off and on whenever. You can read my review here, and you can sign-up here!
As you know, blogging changed my life. I left Ireland broke, with no plan, with just a one-way ticket to Thailand and no money. Since then, I started a blog, then a digital media company, I’ve made more than $1,500,000 USD, bought 4 properties and visited (almost) every country in the world. And I did it all from my laptop as I travel the world and live my dream.
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Thanks for sharing I am interested in this post as I work in a hotel as an employee. My hotel has this type of facility and the hotel room is very clean and it is very well built. In the hotel, the gym design is amazing and attractive. Because it takes the idea of decoration of the hotel owner HomeRefurbers site specialist. Because its site has good experts to design and with the help of this site my hotel rooms are attractive and everyone likes to stay in this hotel
Hey
The tips that you mention in the post. I started following the tips it’s been a week I can feel the changes in my daily routine.
Thank you for the post
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haha working out with travel is a sport.
Nice idea, hotel & room exercise, the idea is to keep it flexible. Unless you are training for a specific event, it’s best to keep it fresh by changing it up. This will reduce the chance of injury and stagnation.
tips are with the picture is perfect. very well explained
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tips are with picture is perfect. very well explained
for some diet plans or workout plans visit us
Really awesome post on workout tips thanks for sharing such agreat information.
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Some great tips for staying in shape while traveling, thank you!
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Yeah, it is really interesting and i learned a lot
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Thanks for sharing a great exercise tips!
By following these workout steps one can remain fit not only while traveling but also throughout the life. Thanks for sharing this post.
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This is the best workout steps and anyone can reduce over fat by following these steps. Thanks for sharing this post.
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Love the way you make exercise and nutrition so practical. A lot of useful information. Love the pictures and the body weight exercises! Thank you!
This is perfect. I’ve been searching all over for good exercises to get back in shape and these are the best ones yet! This is really great for me. Thanks for sharing it!
Daily exercise is best to stay fit. These are normal steps which we can try at home to stay fit. Stunning photos you shared.
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I think every traveler should follow these tips and should do all these workout steps as to remain fit while traveling.
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What a great post and Exercise is best to stay fit. You doing well and simple steps of workout. These are very useful tips for every person to stay fit.
I really like your post where you post for fitness. In your pictures every steps is easy to workout. It really helpful for me. Thanks for sharing with us.
Exercise is best to fit always and you shared good reasons to enjoy. These steps are normal and we can do these anywhere.
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Great article. Going to the gym on the vacation is too time consuming when there are so many things to do and see. Thanks for sharing it.
There are various things which people wants to do, but starting your day with some exercise is the most rejuvenating factor for all of us.
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Thanks for sharing this post, glad to read this motivational information.
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These ideas are great. I agree, much better chance that I’ll do something short in the room than go to the gym. Thanks for great idea.
Good steps you shared to stay fit at the hotel room during traveling. We can easily do these steps anywhere.
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These are really very awesome tips which is to be followed by every traveler during the tour.
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Buddy, you are doing very amazing thing by motivating people. These are very useful tips for every person in this World.
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Glad to know these amazing tips, one can stay fit all around the world by following them. Thanks for sharing these tips.
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Exercise is best to stay fit and you shared a good post about exercise which is the best to stay fit during traveling. Yoga is another good thing to stay fit.
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Bookmarked! I just tried the squat jumps thinking it was easy… Nope
This is an really very awesome post and amazing workout tips, these steps can be done anywhere they will not require any particular area to do.
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