10 No-Equipment HIIT Hotel Room Workouts
HIIT is a proven method for blasting body fat quickly and can be done without equipment.
If you travel enough, you will encounter situations where you want to work out 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.
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.
Just remember these key points with HIIT workouts:
Put in the effort - high intensity means all out.
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.
30 Push-ups
60 Jumping jacks
30 Burpees
Hotel HIIT Workout #3 (Abs)
Complete the following circuit four times, resting 1 minute after the burpees in each round.
20 Leg Raises (from lying position)
1 Minute of Bicycle Crunches
20 Sit-ups
20 Oblique Crunches (each side)
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
Read more: Hotel Gym Workouts
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
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 fitness levels dramatically.
Set a timer for 12 minutes and complete the following:
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
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.
Write down your score and aim to beat it the next time you do the workout.
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.
