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10 Fat-Burning, No-Equipment HIIT Workouts For the Hotel Room

10 Fat-Burning, No-Equipment HIIT Workouts For the Hotel Room

High-intensity interval training (HIIT) is a proven method for blasting body fat quick and can be done without equipment - perfect for the hotel room.


If you travel enough, you will encounter situations where you want to workout but have no access to a gym. Whether the hotel you’re in doesn’t have one or you just don’t feel like leaving your room, it helps to leave home with a plan for getting in a great workout without a gym.

High-intensity interval training, or HIIT, has become popular in recent years and for good reason. It works.

In fact, you can expect to burn 8-12 calories per minute and a total of 261-374 calories in a thirty minute workout.

HIIT is a training technique in which you go all-out for short bursts with short breaks in between rounds. Your heart rate stays up and you burn more fat. And if belly fat is an issue for you, HIIT workouts will help to solve that problem.

Not bad, right?

Just remember these key points with HIIT workouts:

  • Put in the effort.

  • Don’t get too fancy with the moves (the basics work best).

  • Don’t do HIIT too often (3-4 times a week at most).

  • Take a few minutes to warm-up prior to your workout.

Here are ten workouts that are under thirty minutes in length and will torch fat at a faster rate than anything else you can do without leaving your hotel room.

Hotel HIIT Workout #1

Complete the following two to three times:

  • 30 seconds of mountain climbers, 10 seconds rest

  • 30 seconds of burpees, 10 seconds rest

  • 30 seconds of jumping jacks, 10 seconds rest

  • 30 seconds of push-ups, 10 seconds of rest

  • 30 seconds of jump squats, 10 seconds of rest

Rest one minute in between rounds. Give maximum effort during the exercises.

Hotel HIIT Workout #2

Complete the following circuit four times, resting one minute after the burpees in each round.

  1. 30 Push-ups

  2. 60 Jumping jacks

  3. 30 Burpees

Hotel HIIT Workout #3 (Abs)

Complete the following circuit four times, resting 1 minute after the burpees in each round.

  1. 20 Leg Raises (from lying position)

  2. 1 Minute of Bicycle Crunches

  3. 20 Sit-ups

  4. 20 Oblique Crunches (each side)

  5. 10 Burpees

Hotel HIIT Workout #4

Perform each exercise for 45 seconds, completing as many reps as possible, with no rest between moves. Rest one minute after finishing the circuit, then repeat one more time.

  • Inchworms

  • Prisoner jump squat

  • Spiderman push-ups

  • Alternating lunges

Hotel HIIT Workout #5

Do as many rounds as possible of the following exercises in 12 minutes:

  • 50 Jumping Jacks

  • 30 Squats

  • 10 Burpees

  • 10 Diamond Push-ups

  • 10 V-ups

Want to know more about working out while traveling? Get Fit For Travel!

Hotel HIIT Workout #6

Perform the following exercises for 30 seconds and rest 10 seconds in between. Rest one minute between rounds.

  • Burpees

  • Dive bomber push-ups

  • Reverse lunges

  • High knees

  • Leg raises (from lying position)

Hotel HIIT Workout #7 (Abs)

Complete the 15 exercises below in order, taking a 30-second rest every two exercises.

  • 60 second plank

  • 30 seconds of mountain climbers

  • 30 second side plank

  • 30 seconds of mountain climbers

  • 30 second side plank

  • 30 seconds of lying leg raises

  • 30 seconds of mountain climbers

  • 30 seconds of reverse crunches

  • 30 seconds of snow-angel to jackknife

  • 30 seconds of mountain climbers

  • 60 second plank

Hotel HIIT Workout #8

This one is inspired by a HIIT workout posted on the Bulletproof Blog.

Perform each of the three moves for 30 seconds. Rest for 30 seconds between each exercise. Each Superset will take 2 total minutes. Repeat each superset three to six times.

Superset One

  • Push-ups

  • Glute Bridges

  • Squats

Superset Two

  • Jumping Lunges

  • Supermans

  • Up Down Planks

Finisher

15 Second Mountain Climbers

Hotel HIIT Workout #9

Perform three rounds of the following exercises for 50 seconds and rest 10 seconds in between. Rest one minute between rounds.

  • Squats

  • Pike Push-ups

  • Side Lunges

  • V-Ups

Hotel HIIT Workout #10 (Tabata)

The Tabata Interval Training Protocol is a high intensity interval training style that was developed by Dr. Izumi Tabata to train Olympic skaters in the 1990s. Dr. Tabata had athletes train using the 20/10 model - meaning 20 seconds of all out exercise followed by 10 seconds of rest and then repeated and compared them to a group of athletes performing moderate intensity exercise for one hour. He found that the athletes using the 20/10 model, or the Tabata Protocol, increased their aerobic and anerobic fitness levels dramatically.

Set a timer for 12 minutes and complete the following:

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 24 intervals. The first 8 are push-ups, the second 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Your score is the total reps performed in all of the intervals.

Bottom Line

HIIT is efficient and effective. It works great for busy schedules and traveling. The benefits speak for themselves. Try these workouts right in your hotel room on your next trip and be prepared for some serious results!

Cover Photo Credit: Trivago

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