Hotel Room Workout

Bay Bridge

The Embarcadero – a great place to run in San Francisco


Can I tell you something? Traveling is exhausing! Or maybe I’m just getting older and it’s not as easy to adapt to little things like changes in time zones? In any case, it’s been fun to see my family and I’ve been taking my own advice on how to stay active while traveling.

My mom’s apartment has an amazing gym which makes it a pleasure to workout. But, I’ve been stuck in a conference room the past two days and living out of a hotel. My body has been aching to move.

I put together this 20 minute workout to do in my hotel room. It’s a tabata workout that doesn’t require any equipment. It consists of 5 moves and the total workout is 20 minutes. I did it Wednesday morning and it kicked my butt.


Hotel Room Workout


Here’s what you do: 

Set your Gymboss Interval Timer for 20 seconds on / 10 seconds rest for 40 rounds – for a total workout in 20 minutes. PS
Buy your Gymboss Timer here.

1) Perform each exercise for 20 seconds.
2) Rest 10 seconds.
3) Repeat the exercise again 7 more times for a total of 8 rounds.
4) Move on to the next exercise.
5) Complete 8 rounds of the exercise until you complete all 5 exercises.

For single-side moves, such as the Bulgarian Split Squat and the Plank with Reach Under, alternate sides with each round i.e. do the exercise on the left side for the first round and do the exercise on the right side for the second round.

Here are some descriptions and/or demonstrations of each of the moves:

  • Bulgarian Split Squats: You can use the desk chair in your hotel room.
  • Mountain Climbers
  • Squat Kicks: Stand with feet shoulder width apart. Squat down and as you rise back up, shift your weight into your left foot and kick your right foot out to the right. Squat again and this time, as you rise up, shift your weight to your right foot and kick your left foot out to the left. Repeat.
  • High Knees
  • Side plank with Reach Under 


You know what would be great with this workout? The MizFitOnline skort. These skorts are adorable and I love the empowering words sprinkled across.

ALL proceeds from the sale of this skort goes to support Mayan Charities – an nonprofit organization that provides opportunities and assistance to the indigenous and impoverished people of Guatemala, through education and community development programs. It’s an issue that is personally important to MizFit. It’s also an issue and area of the world that I care about.

You can click on the link on the right side of my blog to go check out the skort.
It is NOT an affiliate link.



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  1. says

    The great thing about running and calisthenics is that they provide the opportunity for “anywhere training.” I can be literally anywhere and pop out the door for a run (providing the weather isn’t so bad as to make it impossible) and follow it up with a battery of burpees, plank and push up variations, lunge and squat variations, plyometric drills, pull ups (if there’s a playground around) and dynamic flexibility exercises.

    Your routine herein: Simple, quick, straightforward, effective, requires no equipment and illustrates that ANYONE ANYWHERE can get and/or stay fit under just about any circumstances.
    Jonathan Aluzas recently posted..3 Things You Should (And Should NOT) Be Doing After a WorkoutMy Profile

  2. says

    This workout reminds me of an app I have on my phone called Workout Trainer. It’s full of short 10 – 30 minute workouts. At first glance, I thought they’d be easy. I was so wrong.

    PS – I’m huffing and puffing just looking at your hotel workout! Looks great!
    Michelle recently posted..Pinterest: Home EditionMy Profile

  3. says

    I did a workout similar to this for the first time when my turbo instructor was a no-show. The instructor from the previous class agreed to sub, but was only prepared to teach this routine which she called tabata. It was quite a workout and a bit too advanced for me – plus I have that foot issue going on where I can’t do anything that resembles a lunge. I think one of my gym buddies said it best, “I’m not sure what to make of that.”

    I have to agree though, if you are in shape and looking for a workout you can do from your hotel room or from home this would be an excellent choice.


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