Equipment Free Workouts for Your Home or Hotel Room

Being able to have quick and easy ways to get a workout in comes in handy in a variety of circumstances, the main ones likely being:

  1. Travel – you’re stuck in a hotel room or remote location where getting to a gym is either not an option, or a huge hassle.
  2. On a budget – we get it, the price of gym memberships, yoga, Orange Theory, Crossfit, you name it…can be high. There are seasons where you may not be able to swing it.

I talk in more detail about creative ways to exercise and small pieces of equipment to use in your home HERE, but if you’re short on time – it’s always nice to have some good options already written up and ready to go.

Here are a few of my go-to workouts that you can literally do anywhere: In fact, the other morning I did one of these next to my bed because I was that short on time and also had a toddler who crawled into bed next to me so I couldn’t move too far away.

Equipment-Free Workouts for Your Home or Hotel Room

Full Body Tabata: 28 minutes

  1. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. High Knees/Butt Kickers in place (alternate each round)
  2. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Jumping or Stationary Alternating reverse lunges
  3. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Push-ups (alternate narrow hands with wide hands each round)
  4. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Sit-ups
  5. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Burpees
  6. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Squat Jumps or Air Squats
  7. 20 seconds ON (work) / 10 seconds OFF (rest) X 8:
    1. Plank (alternate regular plank with reverse plank)

*Add more exercises/rounds as you want, or cut it down to 4X each exercise for a quick 15 minute session

Scalable EMOM: 16 minutes

Equipment Free Workouts

Equipment Free Workouts

  1. Minute 1: Explosive push-ups (use wall or table or floor) for 25 seconds as fast and as many as you can – count them, write it down. Rest the remainder of the minute.
  2. Minute 2: Reverse Burpees (or regular) for 25 seconds as fast as many as you can – count them, write it down. Rest the remainder of the minute.
  3. Minute 3: Skaters for 25 seconds as fast as many as you can – count them, write it down. Rest the remainder of the minute.
  4. Minute 4: Candlesticks for 25 seconds as fast as many as you can – count them, write it down. Rest the remainder of the minute.

Repeat all 4 minutes 3 more times, except now your goal is just to finish the number of reps you did in the first round, and rest the remainder of the minute that you have left.

*Go for more/less time in first round, depending on ability level

As many rounds as you can in 20 minutes

  1. 40 mountain climbers
  2. 35 jumping jacks
  3. 30 can cans
  4. 25 air squats
  5. 20 push ups
  6. 15 sit-ups
  7. 10 supermans
  8. 5 chest-to-ground burpees

*Extend or reduce time if desired

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