Hotel Room Workout

Exercise, Traveler's Workout, cardio, total body, intervals, core, back, legs, chest, no equipment, timed, jump rope, small space, tips from town

As much as I love to travel, it always throws a wrench into my workout routine. My regular schedule is out the window; I don’t have my equipment; often I don’t have much space to work with especially in hotel rooms and finding the time to exercise can be a challenge. But I’ve found ways to improvise my regular exercise regime that I thought I would share. Keep in mind: this is also great for home workouts too.

A tip: I would suggest packing a jump rope and a resistance band; they are small, compact, and inexpensive. You can get a great cardio workout and do a variety of exercises with the band.

Choose the option that best fits your fitness level but try and challenge yourself too. Do a 3-5 minute warm-up of jogging on the spot, jumping jacks or stairs, or jump rope.


Level 1: 30” work/10” *rest, 1 round  

Level 2:  40” work/10” *rest, 2 rounds 

Level 3: 50” work/ 10” *rest, 3 rounds


  1. Pushups (knees, toes, or alternating one-legged)
  2. Double Crunch Abs (hips & shoulders come off floor at same time)  – bent or straight legs
  3. Mountain Climbers
  4. Squats – hands overhead
  5. Burpees
  6. Alternating Rear Lunges
  7. Bicycle Abs
  8. Frog Jumps (forward and back) drop bum close to floor
  9. Straight Arm Plank with alternating Arm lifts
  10. Squat to alternating front kick
  11. Split Jumps
  12. Triceps Dips (on floor or off sturdy chair or table)
  13. V-sit Abs (hold or twist)
  14. 4 shuffles right (touch the floor), 4 shuffles left touch floor – REPEAT

* For an added challenge: take out the rest and do some form of cardio between each exercise (jump rope/high knees/ jump squats etc) for 30 seconds.

Reposted from 2014

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.


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