Top 10 Hotel Room Workouts

We all know that keeping fit while on the road isn’t easy. Sure, walking all day sightseeing is good exercise but it’s not the same as a high intensity workout which gets your heart rate up and builds muscle. In November 2009, I discovered Bodyrock.tv and since then have been doing Zuzana’s body weight workouts, many of which are perfect for when you have limited space such as in a hotel room. Most of the workouts take around 12-20 minutes (plus 5-10 minutes warm up) so there’s always time to squeeze a workout into your day.

Top 10 Hotel Room Workouts

These free workouts replaced my gym membership and I highly recommend giving them a go if you want to get fit while travelling. There are free iPhone apps which you can use to time your workouts. I use the Gymboss app.

Psychopath Workout

This is a 20 minute Tabata style workout. Set your timer for 8 rounds of 10 seconds of rest followed by 20 seconds of exercise. Repeat for each exercise.

  1. Burpees 
  2. One Leg Dead Lift and Jump Up
  3. Mountain Climber
  4. Side Crunch (switch sides after each interval)
  5. Side Lunge Touch Down

Click here for full instructions.

Sweat and Muscles Workout

Set your timer for 4 rounds of 60 seconds followed by 30 seconds. Do each exercise and then repeat twice. There is no rest period in this workout.

  • 60 seconds – prisoner squats with knee up
  • 30 seconds – push ups
  • 60 seconds – knee ups (or skipping)
  • 30 seconds – burpees
  • 60 seconds – side lunge touch down
  • 30 seconds – mountain climbers
  • 60 seconds – leg lifts
  • 30 seconds – side jump squats

Click here for full instructions.

Hot Girl Fight Workout

Set your timer for 4 rounds of 10 seconds (rest) and 50 seconds (exercise). Repeat for each exercise for a total of 20 minutes.

  1. Flying High Knees
  2. Side to Side Pike Jumps
  3. Reverse Crunch
  4. Side Step Up
  5. Super Girl Push Up

Click here for full instructions.

Booty Shaping Workout

This is a high intensity 12 minute workout. Set your timer for 18 rounds of 10 seconds (rest) and 30 seconds (exercise). Do each exercise then repeat (for a total of 6 sets).

  • Commando Pushups
  • Squat and Push Kick (you don’t need a sandbag)
  • Single Knee Tuck

Click here for full instructions.

600 Rep Workout

This is a time challenge with 10 exercises and 60 reps for each exercise. Do the 600 reps as quickly as possible but make sure you keep good form.

  1. Half burpees with calf raise
  2. One leg push ups – 30 on each leg (I do them on my knees)
  3. Jump lunges (touch the ground slightly with your back knee)
  4. One leg dead lift – 30 on each leg
  5. Crunches with leg extension
  6. Prisoner squats and front kick
  7. One leg tricep dip
  8. One leg jump knee up – 30 on each leg
  9. Chest lift
  10. Over the chair kick – 30 on each leg

Click here for full instructions.

Fierce Workout

This is a time challenge. Do 4 rounds of the following exercises.

  • Jump Squats with Diagonal Touchdown – 20 reps
  • Skater – 15 reps on each leg
  • Reptile – 20 reps
  • One Leg Hop Kick – 20 reps

Click here for full instructions.

Sweet Punishment Workout

There are 2 parts to this workout.

Part 1 – Set your timer for 6 rounds of 10 seconds (rest) and 30 seconds (exercise). There is only one exercise in this interval workout – backward lunge, jump up.

Part 2 – This is a time challenge. Complete 3 rounds of:

  • Regular push ups – 10 reps
  • One jump forward, two back – 30 reps
  • Side crunch – 20 reps each side

Click here for full instructions.

Sexy Summer Body Workout

This is a 20 minute workout with 20 exercises and 1 minute per exercise (no rest period).

  1. Prisoner squat and kick
  2. One leg push up
  3. Bicycle
  4. One leg dead lift
  5. One leg dead lift
  6. Tricep lift (on chair)
  7. Side lunge jump
  8. Side lunge jump
  9. One arm push up
  10. Get up
  11. Side crunch
  12. Side crunch
  13. Dive bombers
  14. Jump lunges
  15. Knee tucks
  16. Pike presses
  17. Lying bent knee raises
  18. Plank on elbows
  19. Lying straight leg raises
  20. Santana push ups

Click here for full instructions.

Sexy Abs Workout

This is lower in intensity compared to the other workouts. It’s a time challenge consisting of 8 rounds of the following 4 exercises.

  1. Prisoner Squat with Knee up – 20 reps
  2. Santana Push Ups – 10 reps
  3. Jump Rope – 100 skips as fast as you can
  4. Plank Knee tucks – 20 reps

Click here for full instructions.

Fast Burn Workout

Another time challenge, this one is great for cardio and abs. There are 4 exercises which you need to complete as quickly as possible (with good form).

  1. Climber’s Lunges – 50 reps
  2. Pike Jumps – 100 reps
  3. Ab Exercise – 50 reps
  4. Leg Switch – 100 reps

Click here for full instructions.

Zuzana is also passionate about travel and her and her husband Freddy have lived in Canada, Czech Republic, Malta and the US (although they recently broke up) all the while making a living online with their blog. A dream lifestyle if you ask me. Have you tried the Bodyrock.tv workouts? What do you do to keep fit while travelling?

About Andrea

Andrea is the founder and author of travel blogs Vagabond and Rear View Mirror. She currently splits her time between Europe and Australia. Subscribe to the RSS feed and become a fan on Facebook.