Staying in shape while traveling is hard. For the most, hotel gyms suck. That’s why finding a few hotel room workouts you can do with no weights can be the key to success. Below I’ve put together some of my favorite hotel room travel WODs that you can do anywhere. And more importantly, wont wake up or bother the neighbors!
Key Takeaways:
- No weights needed for effective hotel room workouts.
- Stay considerate of neighbors with quiet exercises.
- Vary workouts to challenge different muscle groups.
- Quick and efficient routines for staying fit while traveling.
Hotel Room Workouts You Can Do While Traveling
15 Minute Hotel Room WOD
5 Rounds for Total Reps:
1 Minute : Max Rep Air Squats
1 Minute: Max Rep Push Ups
1 Minute: Max Rep Sit Ups
Zero equipment needed for this short little burner. You’ll do one minute of air squats, push ups, and sit ups. Then repeat 5 times.
Single Leg Body Weight Split
5 Rounds for Quality:
24 (12 each leg) Bulgarian Split Squats – Pace your back foot on a chair or the bed based on height, hold a bad for extra weight as needed.
24 (12 each leg) Single Leg Dead Lift – Place your back leg on a chair for support as needed.
30/30 Second Single Leg Wall Sit
1 Minute Wall Sit
This one is about form and rest as needed between rounds.
10 Minute Travel EMOM
10 Minute EMOM
5 Push Ups
10 Sit Ups
15 Air Squat
This is a quick burner! Complete the push ups, sit ups, and air squats in a minute. Then repeat that 10 times. Simple enough right?
300 For Time
For Time:
300 Air Squats
Make them banded air squats for an extra challenge!
Shoulder Up
8 Rounds for Time:
1 Minute Hand (wall) holds
10 Air Squats
5 Push Ups
30 Second Left Side Straight Arm Plank
5 Push Ups
30 Second Right Side Straight Arm Plank
10 Super Mans (4 Second Hold)
1 Minute Straight Arm Plank
Trust me, this one will get your shoulders burring without any weights.
Chest Day Travel WOD
5 Rounds for Time:
5 V Push Ups
5 Decline Push Ups (Feet on the bed)
5 Diamond Push Ups
Tired on traditional push ups. This mix is a great way to throw a little verity into your chest hotel room workout.
Crazy Tens
10 Rounds for Time:
10 Push Ups
10 Sit Ups
10 Squats
Turn this into a sprint and get ready to be breathing hard. Shoot for under 10 minutes and RX+ is 20 rounds.
Conclusion
Maintaining your fitness routine while traveling doesn’t have to be a challenge. The provided hotel room workouts require no weights, ensuring you can stay in shape with minimal equipment. Not only are these routines effective, but they are also considerate of your neighbors. By mixing up exercises and following these quick and efficient workouts, you can keep your fitness goals on track wherever your travels take you.