June 18, 2024

Have to travel on business? On vacation? Road trip with friends? Busy schedule and can’t make it to the gym?

Not to worry!

Here are a few total body “Hotel Workouts” that you can do with little to no equipment at all that will ensure you will never miss a workout and fall off track.

These are quick workouts that you’ll be able to finish in 15-20 minutes or less so you’ll have more time to spend having fun on your trip, or to just relax and chill out

Here’s the plan:

If you are going on a road trip, meaning you will be packing up and driving in the car, I suggest you bring along a set of travel style dumbbells.

If you do a lot of traveling you should know that most hotel “fitness centers” at hotels usually suck and you don’t want to get there and have nothing to work with. Trust me I’ve been there.

Here are my two favorite “travel friendly” dumbbell sets:

My # 1 Travel Choice: Bowflex Select Tech Dumbbells

I love these because they combine 15 sets of weights into one. All it takes is just a turn of the dial and you can change the resistance from 5 pounds up to 52.5 pounds.

The Select Tech’s are perfect to take along with you because they don’t take up a bunch of space and you can use them to get in a quick workout just about anywhere.

If you don’t have these in your home gym yet, I highly recommend you invest in a set. (You can also do the workouts I have for you below at home)

My #2 Travel Choice: Aqua Bell Dumbbells

If you will be traveling by plane, you won’t be able to bring along your trusty Select Tech’s but you can bring along a pair of Aqua Bell Dumbbells instead.

I love Aqua Bell’s because all you need to do to adjust the weight is just add water. Then you just empty them out and they pack flat in your suitcase.

They only weigh 16 pounds each, so they aren’t as heavy as the Select Tech’s but they are very easy to travel with, and will get the job done.

If you are looking for an inexpensive dumbbell set to take with you when you travel by plane, these are probably your best bet.

Here are the workouts: You will go through each circuit once. (If you feel super motivated though, don’t be afraid to challenge yourself and do the circuit twice)


Warmup: Jumping Jacks – 60 seconds + Jog in place – 60 seconds + 10 pushups

1) Split Jumps – 60 seconds

2) Close Grip Pushups -15

3) Alternating Dumbbell Bicep Curl- 15

4) Burpees – 60 seconds

5) Seated Dumbbell Shoulder Press – 15

6) Dumbbell Bent Over Row – 15

7) Bulgarian split squat (foot on bed) – 10/side

8 ) Mountain Climbers – 60 seconds

9) Squat with dumbbell press – 15

10) Hindu Pushups- 15

11) Squat Jumps onto bed (shoes off) – 60 seconds

12) Feet on bed decline pushups – 15

13) Reverse Crunches – 20

14) Plank – 60 seconds


Warmup: Jumping Jacks – 60 seconds + Jog in place – 60 seconds + 10 pushups

1) Prisoner Squats – 60 seconds

2) Walk Out Pushups – 12

3) Dumbbell Lat Raise (shoulder) – 15

4) Shadow Boxing – 60 seconds

5) Dumbbell Calf Raise – 20

6) 1 leg squats (hold onto desk) – 8/leg

7) Pile squat with dumbbell – 12

8 ) Jump Squats – 60 seconds

9) Straight legged deadlifts – 12

10) Dumbbell Jumping Snatch onto Bed – 10/side

11) 180 pushup jumps

12) Shadow Boxing – 60 seconds

13) Reverse crunches – 20

14) Plank – 60 seconds

WORKOUT C (no equipment needed)

Warmup: Jumping Jacks – 60 seconds + Jog in place – 60 seconds + 10 pushups

1) Burpees – 60 seconds

2) Mountain Climbers – 60 seconds

3) Lying Leg Thrust – 15

4) Handstand Pushups – 10

5) Jumps onto Bed – 15

6) Bodyweight Single Leg Calf Raise – 15/side

7) Close Grip Pushups – 15

8 ) Superman’s – 15

9) Coffin Sit-Ups – 15

10) Bulgarian Split Squat (foot on bed) – 10/side

11) Shadow Boxing – 60 seconds

12) Prisoner Squats – 60 seconds

13) Walk Out Pushups – 10

14) Duck Walks – (length of room x 2)

15) Reverse Crunches – 20

16) Plank – 60 seconds

Bonus Advanced Exercise For SERIOUS Lifters Only: If you have a hotel room where the bed or couch lifts up off the floor, you can do my favorite hotel exercise, the prisoner deadlift! Just don’t get too crazy and rip up things in the room. If you want to do it my favorite way, have a buddy sit on the edge of the bed or couch to add a bit of weight. Don’t tell the hotel manager you heard about this here though!

That’s it for today, hopefully you can use these workouts the next time you travel, or if you are a homebody, just use em for a killer home workout.

Keep training hard,

Jamin Thompson