7 Hotel Room Workouts Using Little to No Equipment

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Traveling doesn’t mean your fitness has to slip! These hotel room workouts will keep you fit while still enjoying your time away from home!

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Hotel Room Workouts with No Equipment

I know you are SO TIRED of hearing this, but I’m in my last week of work for this school year and itching like crazy to start my summer vacation! I’m constantly day dreaming of sleeping in, taking my time to get ready, and drinking coffee on the couch until midmorning. Ahh…🙃  I’ve also been dreaming about travel and all the places I want to go! Right now, my husband and I only have one trip planned, but I’m hoping we can squeeze in a long weekend away or two.

When health and fitness is part of your everyday routine, it’s not something you want to sacrifice, even when away from home. For this reason, I always pack workout clothes and try to be prepared. When traveling, you don’t always have the freedom to do what you want (see: family vacations). Or if you do, you might rather spend your time exploring or enjoying good eats (my favorite part of vacation😜) than be sweating away in the hotel room. I have a few tried and true travel workouts that are short and sweet, but don’t compromise intensity (so I don’t feel guilty for ordering dessert!).

HIIT/Cardio

Most of the time when I’m traveling, I opt for a body weight cardio workout to get my heart rate up and burn some calories. I love cardio! I realize that probably makes me sound like a weirdo.

7 Minute HIIT (Tone It Up)

My recommendation for this workout, is to go through it twice or three times (if you have 21 minutes!) to really get a good sweat. It alternates between cardio bursts and body weight resistance to give a total body workout. I have this programmed into my interval timer and usually complete it at least once a trip!

Running!

What better way is there to explore than by going out for a run?! This requires a certain level of bravery, especially if going alone. I’m always afraid I’ll get lost and not be able to find my way back, ha! But running in a straight line for a few minutes and then turning around to head back to the room should be simple enough.

K+K Slay (Tone It Up)

This workout can be done on YouTube or using the printable move guide! It’s another great mix of cardio and body weight resistance. I prefer total body workouts and this one is definitely a favorite!

HIIT 15 (Turbo Fire)

Y’all know I love Chalene Johnson! I attribute her TurboKick live program to my lifestyle change. It was the first workout I ever did that I truly enjoyed and I was pumped to find she’d created a similar program for Beachbody. HIIT 15 is only 15 minutes (duh) and will have your heart rate through the roof and your body dripping in sweat verrryyy shortly!

Yoga/Pilates

After an indulgent few days on vacation, it can be so easy to get into the “punish your body” mindset. But sometimes that’s not what we need at all. Your body may be crying out for a good stretch!

PiYo Strength Intervals (PiYo)

Again, I’ve sung my praises for PiYo on the blog before. I love it! I love the dynamic yoga element of PiYo and there’s always a few burpees mixed in. Who doesn’t love burpees?! Plus, with the addition of Beachbody On Demand, it’s become so easy to stream PiYo and Turbo Fire and so many other Beachbody workouts straight from your phone.

Strength/Resistance

One of my favorite things to do on vacation is sneak in a little bit of toning between activities. In the room after lunch with a couple of hours to spare before heading back out? Throw in some toning and resistance! I believe something is always better than nothing, no matter how short!

String Bikini (Beach Babe 3)

This workout requires nothing but a resistance band — the most portable exercise equipment! It’s short enough (about 10 minutes) to complete a couple of rounds. Overall, the Beach Babe 3 program is a great one to have and is available as a digital download. I keep it on my tablet so it’s readily available for travel.

The Jillian Michael’s App

I looove Jillian Michaels’ new app! It’s completely customizable, making it perfect for travel. It can be programmed for lots of equipment or no equipment, 5 minutes to 30 minutes — not to mention the full programs available! Pick your body part for a strength workout, or request cardio a la carte and “gargle your heart”😏 as Jillian likes to say.

There are so many ways to stay active while traveling! These are just a few that present some of the easiest options. I also love 12 Minute Athlete (traveling or not), 21 Day Fix Extreme, and of course, my 5 Minute Abs workout!

Question: How do you stay in shape while traveling? Do you hit up the hotel gym, or forgo that for a body weight burn? Tell me — I’d love to know!

Linking up today for this final Wild Workout Wednesday in May with Annemarie, Jen, and Nicole! Thanks for hosting, ladies! I’m also linking up with Rebecca for Your Whims Wednesday–been following her on IG for a while and had no idea she hosted a weekly link-up! 🙂

Last Week’s Workouts & Memorial Day!

Today is Memorial Day. I’m so proud to be an American and I’m so thankful for the men and women who serve so that I may have a better life. THANK YOU!🇺🇸

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Last Week's Workouts & Happy Memorial Day!

Now, if I’m being honest, I’m thankful for servicemen/women, but I’m equally as thankful to have the day off today to sleep in and rest. School last week was chock full of activities from field trips, to field day, to talent shows–there was no down time! Friday, my younger brother graduated from high school (😢he’s not a baby anymore!), as did my husband’s cousin, so we made the trip home to watch them walk across the stage! We drove back late that night and finally crawled into bed around 12:30. The rest of the weekend was spent resting and recuperating from the hustle and bustle.

Sunday, 5/21/17:

I’ve said this before, but it bears repeating. I love doing yoga on Sundays! Yoga and Sunday is the perfect pair. I also like matching up my yoga with some total body strength so I can get a good sweat going before bringing my heart rate down and stretching it out. On this day, I completed Total Body Tone Up from Beach Babe 4 with Emily DiDonato’s Yoga Flow!

Monday, 5/22/17:

This year for the Bikini Series, K&K have being doing a lot of live workouts via Instagram. Very cool concept, however… Since I have a job those workouts really aren’t an option for me. Luckily, they’ve slowly been adding them to YouTube, so I’m trying to work my way through them all! I completed a “live” upper body workout, plus a years old Bikini Abs workout and Beach Babe 5’s HIIT the Beach. That one has been a weekly staple for me. I love it!

Tuesday, 5/23/17:

Tuesday was such a strange day. I took the day off, but I still had a million one things to do, so I adhered to my 4:15 a.m. wake up call. It was #ToneItUpTuesday, so I tried out the new Toned Abs routine (burned so good) and did two rounds of Totally Toned. That afternoon, I took Pippa out for an easy run to clear my head. We got in about three miles and she loved it! I did too. 🙂

Wednesday, 5/24/17:

Wednesday morning was back to the grind, so I got in the Rooftop Total Body workout. This was another “live” workout that was later added to YouTube. I had intentions to get in another run that afternoon, but I didn’t leave work until 5:30 and it just wasn’t going to happen. #life

Thursday, 5/25/17:

I typically do an afternoon workout on Thursdays, but I really needed to get to the grocery store… So I sacrificed some sleep for another 4:15 a.m. morning. (Maybe that’s why I’m so tired–because my mornings start in the middle of the night?!) I completed Bootylicious from Beach Babe 5, a kettlebell/body weight booty workout that will kick your tail. (Pun intended) I ended my workout with a 15 minute HIIT!

Friday, 5/26/17:

Fridays are for flexing, and Tone It Up has a workout for that! I did the TIU Flex Friday workout and HIIT the Beach again. I’m currently up to 52 miles for my #100bySummer goal. The first day of summer is June 20. At my current rate, it’s going to be tight, but hopefully I’ll make it!

#100bySummer tracker by @amylynnntiu on Instagram

Saturday, 5/27/17:

As I mentioned, we went home on Friday night for graduation. Small town graduations last FOREVER, so it was dang near 9 p.m. by the time we got out of there. We visited with my husband’s cousin while she opened her graduation gifts and it was almost 10:45 when we left to make the hour and a half drive back. I suck at staying up late and felt like crap all day Saturday… So I took it low intensity and stretched it out with some PiYo Sweat. There are about 16 burpees in that workout and that was more than enough to get my heart rate up for the day!

Today begins week 6 of the Tone It Up Bikini Series. I’m starting to feel the itch to try something new. I’m the queen of quitting programs and challenges or getting bored with a set schedule (a lot like I did during #LookForLove this year). With only three weeks left I’ll be so angry at myself for giving up, but I think I’ll definitely start mixing other things in. It’s always nice to be reminded how much fun other workouts can be!

I’m linking up this post for #MotivateMe with Salads 4 Lunch and Run Mommy Run!

Last Week's Workouts

Tabata Inspired Memorial Day Workout!

Memorial Day Weekend is fast approaching. Here’s a quick total body, tabata inspired sweat sesh that will get you back to the party in 30 minutes!

I know — I said on Monday that I couldn’t believe we were in the last full week of May. But it’s true! Memorial Day is less than a week away and summer is creeping up quickly. In fact, many people consider Memorial Day to be the first celebration of summer. For me, it usually signifies the first of many quick, but effective workouts. You know the kind. The kind that will get you the most bang for your buck in a short amount of time so you can get back to celebrating, whether that means on the lake with a beer, or on the couch with a movie, simply enjoying a day off.

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I first learned about tabata aroooouuuund five years ago in my group fitness class hey day. The trainer mixed in intervals of strength and cardio to give a serious total body workout in a relatively short amount of time. I almost puked the first time I did it, so obviously it won me over. I have since learned that what I was doing was not “true tabata”, but I love the format all the same. When I want a workout that will leave me gassed in about half an hour, I reach into my bag of tricks and pull out what I call “tabata inspired”.

Equipment Needed:
-Timer
-Dumbbells
-Kettlebell
(optional — you could just use a DB for the swings!)
-Mat

Directions:
-Complete each exercise for 20 seconds and follow with 10 seconds rest
-Repeat each circuit four times before moving on to the next
-Rest 40 seconds between circuits
-Total workout time = ~34 minutes.

Tabata Inspired Memorial Day Workout

If you give this workout a shot, whether on Memorial Day or any other day, I’d love to hear how you liked it! There are many, many tabata timers and interval timers available to download to help save time in transitions. I use Seconds for any interval workout I complete. It’s a good one!

I’m linking up today for Wild Workout Wednesday (and this one definitely fits the bill!) with Nicole, Annemarie, and Jen!

If you are interested in more workouts, click –>HERE<– and get to sweating!

Last Week’s Workouts

Today is Monday, May 22. Say what?! How (no, really, HOW) are we heading into the last full week of May? It seems like 2017 just started last week and I was juuuust sitting down to write the first few posts of this here blog. Yet, here we are with Memorial Day a week away and summer right around the corner. Not that I’m complaining — 2017 has had it’s rough patches.

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Today begins Week 5 of the Tone It Up Bikini Series and as cheesy as it sounds, this challenge has been the light at the end of the tunnel for me on rough days these past few weeks. When I feel as if I’m being bombarded with negativity, it’s fun to wake up to the positivity of Karena and Katrina and now that I can escape with a good sweat and spend some time taking care of myself. That said, here’s how I escaped last week.

Last Week's Workouts

Sunday, 5/14/17:

The day before, my husband and I went to see Guardians of the Galaxy Vol. 2. Because I just CANNOT go to the movies without getting popcorn and Raisinets, I of course ate way too many of both. So Sunday, I completed K&K’s BodyLove Total Body Workout (with Jillian Michaels too!) and followed it up with an old school Bikini Yoga video from a years old challenge.

Last Week's Workouts

Last week’s meal prep was BEAUTIFUL!

Monday, 5/15/17:

I woke up EXCITED to workout Monday morning (I usually do). I completed Tight & Toned Core (that’s a burner) and Beach Babe 3 Beach Arms. I have decided that I really need to start “training for my training”, so I got in a very hot run of 3.2 miles that afternoon. A lot of my half marathon training will be completed when it’s hot outside, so it’s time I get used to being out in it.


Tuesday, 5/16/17:

It’s Tone It Up Tuesday! Today, I did two rounds of the new Booty Burn workout, as well as the 5 daily moves. The daily moves consisted of 3 rounds/15 reps of Kettlebell swings, Kettlebell squats, Kettlebell sumo squats, curtsy lunges, bridges. My lower bod was really feeling the burn.

Wednesday, 5/17/17:

Wednesday was such a fun day! I woke up for my #tiubootycall as I usually do. I decided to try out the only workout from Beach Babe 5 I hadn’t done yet — Sunset Sweat. It was pretty short and a great start to the day, but my real workout came that evening. I tried out CycleBar for the first time and completed a class with some other TIU girls from my area! Gotta love Instagram. 🙂


I was blown away by the whole experience. If you read my post last week on home gyms, you know it’s been YEARS since I’ve taken a group fitness class (much less spin). I forgot how challenging they can be. I had jello legs walking out of there!

Thursday, 5/18/17:

Rest day! I had intended a run for the afternoon, but learned I was tasked with working my school’s dance. Between set up, the actual dance, and tear down, I wasn’t going to have time, so I just made it a rest day.

Friday 5/18/17:

Karena and Katrina released another new workout today — TIU Flex Friday — an upper body circuit workout that gave me a serious shoulder pump and tricep burn. I followed that with HIIT Me Up from Beach Babe 4 and quickly appreciated my rest day from the previous day. My quads were definitely still feeling the DOMS from Wednesday’s spin class.

Saturday, 5/19/17:

By Saturday, I was good to go and hankering to hit the streets for a run. I did just that! I got in almost 4 miles after completing Sunshine Sculpt. I spent the rest of the day hanging out with my husband and working on my #sidehustle (lol).

Last Week's Workouts

I’m to 40 miles on my #100bySummer goal! #100bySummer goal by @amylynnntiu on Instagram

I’m linking up today’s post for #MotivateMe Monday with Salads 4 Lunch and Run Mommy Run!

How did you choose to sweat it out last week?

Things to Ask Yourself Before Cancelling Your Gym Membership

Have you thought about cancelling your gym membership? Home gyms seem to be THE THING right now. I, personally, workout at home (or run around my neighborhood) 100 percent these days. This was a decision my husband and I came to together to initially try and save money. Then we found out we were moving and with new commutes and significantly less free time, it’s the best option for me in this stage of life.

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Things to Ask Before Cancelling Your Gym Membership

This wasn’t a decision I took lightly. In fact I fretted over it quite a bit. This was because, a few years ago, I would NOT have been able to make it work. But I promise I tried! I bought P90X and Insanity and I was READY. But I hadn’t made the mindset shift at that point and most days, sitting on my couch was much more appealing than working out in front of it. For that reason, I got back into the gym because group classes and unlimited cardio machines were my greatest motivation. However, life is full of ebbs and flows, and as the years passed, I flowed into a different state of mind and decided to give it another go. It didn’t hurt that my in-laws had recently handed down their unused treadmill either. Do you have workout equipment collecting dust?! I’ll be glad to take it off your hands. 😉

Because driving to the gym in the dark for my early morning workout was basically second nature, I really had to take a step back and explore whether quitting the gym would be the right choice for me. I asked myself a series of questions, and there were some biggies that really helped sway my decision. I suggest asking yourself the same questions if you’re on the fence about making the switch to home workouts.

1 // Will this motivate me?

This was the biggest decider for me! I had been accustomed to trekking it to the gym each day for such a long time. When I was attending group classes regularly, it was the highlight of my day. However, after moving to start my teaching career, group classes were no longer an option. When I found myself craving the dark and quiet of my living room at 5 a.m. as opposed to a crowded a weight room, I thought it might be time for a change. I decided, yes, this DOES motivate me! I look forward to my workouts each day and love being able to walk into the next room and immediately pour myself a cup of coffee. Being fit and healthy is at the top of my priority list, regardless of if I’m working out in the living room or in a gym.

2 // Does this align with my goals?

Obviously, I don’t believe you have to have a fully equipped gym to have a great workout or get super fit. I mean, hellurrr… Melissa trained for a bikini competition completely from home using 20 lb. dumbbells! But for some people, that may be a necessity. Ask yourself if you’ll still be able to reach your goals without four different cardio machines and a squat rack at your immediate disposal. Additionally, if you’ve recently signed up for a distance race, you will soon be spending less time in the gym anyway.

Working out at home is a lot more fun when you’re accountability partner is this cute.

3 // Do I have the right resources?

This question goes hand in hand with #2. For many people, they want specific equipment to reach specific goals. Depending on your budget, you could go all out and build an entire gym in your garage with a squat rack, olympic bars, etc. For the person who just wants to maintain fitness and be healthy for life, home gyms can be great options. I have a hand-me-down treadmill*, a few sets of dumbbells and kettlebells, and a few resistance bands. For the most part, I do the exact same workouts I did when I worked out in a gym. I’m still in great shape and I break a sweat every morning and I don’t even have to brush my teeth (although I do, I promise!).

*My husband mentioned that it would be worth asking if the significant other in your life would be willing to move your treadmill for you. 🙂 As you can imagine, moving a treadmill can be QUITE the undertaking.

I’m linking up for Wild Workout Wednesday with Nicole, Annemarie, and Jen!

Have you considered cancelling your gym membership? What was the deciding factor (or distractor) for you?