As late spring and early summer is soon approaching I find that a greater number of individuals are traveling on various excursions. Face it, most hotel gyms suck. Equipment is shot or outdated, most lack dumbbells of decent size, and any signs of a barbell or squat rack are AWOL.

Whether it be business or pleasure, travel and sub-par equipment can make it very difficult to get a suitable workout in. Therefore, when I or my clients travel I prescribe options that can be done anywhere, anytime, provided there is enough space to lay on the floor.

With that being said here are 5 exercise options that can be performed using only your body weight in a hotel room….No Equipment Needed! Whether you are working out to keep some semblance of sanity or trying to recover from too many margaritas you can find 15 minutes in a day to get active.

Here are 5 Workout options when you are short on both time and space. If looking for more volume simply pair a few workouts together. Perform all the workouts as fast as possible for the sets/reps requirements.

1.)Push Up Circuit: Perform 4 Sets
T-Push Up 10 reps- Subscapular Push Up 20 reps- Push Up Plank Hold 30 seconds

2.)Climber Circuit: Perform 5 Sets
Mountain Climber 20 reps-Cross Body Mountain Climber 20 reps -Spiderman (knee outside elbow) 20 reps

3.)Total Body Circuit 1: Perform 5 sets of 20 reps each exercise as fast as possible
Jumping Jack-Pike push up (feet elevated, butt up)- Prisoner Squat

4.)Pukey: Perform 50 Total Reps of Each Exercise as fast as Possible
Reverse lunge with reach to sky-elbow tap push up-Burpee Jump 50 total of each as fast as possible

5.)Total Body Circuit 2: Perform 8 Sets of 8 Reps per exercise
Squat into reverse lunge-hand walkout- Protraction (subscap push-up)+ push up. Perform 8 reps of each exercise for 8 sets

If you are going to get a workout in don’t bother using lackluster equipment, just clear some space in your room and go to town. Piece together these circuits or do them 1 at a time, these short circuits are a great way to minimize the damage done by sub-par food and beverage choices when you hit the road.

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at for all consultations and questions

One response »

  1. ProUnit Performance Trainer says:

    This article is right on! However if you did only have one piece of equipment that could travel with you maybe you would suggest this one check it out! home or travel the ProUnit is the best 5 in1 fitness tool that has the ability to store more and help you keep fitness in your life when you travel or when your at home and can not make the gym!


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