Hotel Room Travel Workout: No Equipment Needed

Overview

You travel for work or vacation and your training falls apart. This program gives you three hotel room workouts that require zero equipment and minimal space. They are not going to replace your gym program, but they will keep you moving, maintain your muscle, and prevent that post-trip slump.

Rotate through Workouts A, B, and C on training days. Aim for 3-4 sessions per week.

Workout A: Upper Body Push & Pull

• •Push-Ups: 4x15 (45s rest)
• •Pike Push-Ups: 3x10 (45s rest)
• •Diamond Push-Ups: 3x10 (45s rest)
• •Inverted Row (use a sturdy desk or table): 3x10 (45s rest)
• •Plank to Push-Up: 3x8 each arm (30s rest)
• •Superman Hold: 3x15s (30s rest)

If push-ups are too easy: elevate your feet on the bed. If still too easy: do them with a 3-second pause at the bottom.

Workout B: Lower Body

• •Bodyweight Squat: 4x20 (45s rest)
• •Bulgarian Split Squat (rear foot on bed): 3x12 per leg (45s rest)
• •Single-Leg Glute Bridge: 3x12 per side (30s rest)
• •Lateral Lunge: 3x10 per side (30s rest)
• •Wall Sit: 3x45s (30s rest)
• •Calf Raise (on a book or step): 3x20 (20s rest)

Workout C: Full Body Circuit

Complete 4 rounds with 90 seconds rest between rounds:

• •Burpees: 8
• •Reverse Lunges: 10 per leg
• •Push-Ups: 12
• •Bodyweight Squats: 15
• •Mountain Climbers: 20 (10 per side)
• •Plank: 30 seconds

Making It Harder

• •Slow everything down: 3-second lowering phase on every rep
• •Add pauses: hold the bottom of squats and push-ups for 2 seconds
• •Increase reps by 2-3 per week
• •Shorten rest periods by 10 seconds each session
• •Do 1.5 reps: go down, come halfway up, go back down, then come all the way up

Tips for Staying Consistent on the Road

• •Do it first thing in the morning before your day starts. Waiting until the evening means it probably will not happen.
• •Pack a resistance band in your suitcase. Even a light one adds exercise options.
• •A 20-minute session is better than nothing. If you are short on time, do Workout C once through.
• •Walk as much as possible. Take stairs instead of elevators. It all counts.