A Bodyweight Workout You Can Do In Your Hotel Room
  • October 26, 2017
  • Whether you’re traveling for work or for fun, squeezing into a hotel room limits your space. And if you travel like we do, you may be limited on time as well. A 30-minute workout might be all you can squeeze into a busy travel schedule, so take on this bodyweight workout no matter where you go. You’ll work up a sweat and cool down with some dynamic, stretches that will have you feeling ready to hit the gym again tomorrow.

    Combining flexibility, mobility and a more heart-thumping exercises is one of my favorite ways to sweat. I walk away feeling like I’ve gotten a workout in and like I’ve taken care of my body in a way that will have me coming back for more. If you like some of these movements and want more bodyweight workouts, you’ll be able to find me on the SweatWorking app, sister company to aSweatLife.

    Sign up for the athlete waitlist today and be sure to follow SweatWorking on Instagram for coaches and athlete updates – there will be many more 30-minute workouts to take with you on your busiest of trips coming in January!


    Set 1: Dynamic warm-up

    Use these moves to warm up and start to sweat. Perform each for 30 seconds, two times through:

    • Inchworm
    • Wide leg plank hold, reaching your right arm up and wrap under
    • Wide leg plank hold, reaching your left arm up and wrap under
    • Low squat with a twist
    • Bodyweight squats
    • Squat jumps

    After two rounds, move on to set two.

    Set two: Supersets

    Perform a superset exercise pair below, doing each movement for 30 seconds leaving no rest in between. After completing the pair,  Rest for :15 after each set. You’ll do each set three total times.

    Superset 1: do this three times total

    • :30 Skaters
    • :30 Cross body mountain climbers
    • :15 rest

    Superset 2: do this three times total

    • :30 Lunge jumps
    • :30 Plank reach and lift foot
    • :15 rest

    Superset 3: do this three times total

    • :30 Single leg glute bridge (right leg lifted)
    • :30 Single leg squat touchdown (standing on left leg)
    • :15 rest

    Superset 4: do this three times total

    • :30 Single leg glute bridge (left leg lifted)
    • :30 Single leg squat touchdown (standing on right leg)
    • :15 rest

    Superset 5: do this three times total

    • :30 Six-count push-up
    • :30 Boat pose hold
    • :15 rest


    Set 3: Cool-down

    Perform each movement below for 60 seconds:

    • Cobra
    • Low lunge with a twist (each side)
    • Down dog, extend one leg, bend your knee and stack your hips (repeat other side)
    • Half pigeon (each side)
    • Supine twist (each side)
    • Diamond stretch

    Here’s how all the moves will look:

    Inchworm: Start with your feet hips-width apart. Reach your arms up. Fold down, keeping your legs straight and walk your hands out to a plank, Take one push-up, then walk your hands back to your feet and stand up.

    Wide leg plank hold, reach your right arm up and wrap under: From a plank position, take your feet wider than hips-width. Plant your left hand in the middle of your plank and reach your right arm up. Keeping your hips facing the ground, rotate your upper body open and wrap your right arm around.

    Wide leg plank hold, reach your left arm up and wrap under: Perform the same wide-legged plank action with your left arm up and wrapping around.

    Hold a low squat, add a twist: From a low squat position, press your palms together and elbows into your inner thighs to open through your hips. Press your heels towards the ground and reach the crown of your head tall.

    Bodyweight squats: Start with your feet hips-width apart. Keeping your chest lifted, lower down into a squat position, squeeze your glutes and come all the way back up to standing.

    Squat jumps: Start with your feet hips-width, lower down into a squat, drive through your heels and jump into the air, extending your hips, knees and ankles, landing back into your squat lightly.

    Skaters: Start with your feet together. Jump your right leg out to the side and land lightly on your right leg, crossing your left leg behind you. Power off your right leg to jump to the left and land softly on your left leg, moving back and forth laterally for the full round.

    Cross body mountain climbers: From a plank position, cross your right knee towards your left upper arm and your left knee to your right upper arm. Continue to alternate knees in towards your chest, alternating, for the whole round.

    Lunge jumps: Step your right leg back into a lunge, bending both knees to 90 degrees. As you exhale, jump into the air and switch your feet, landing back into a lunge with your opposite leg forward.

    Plank reach and lift foot: From a plank position, extend your right arm and left leg back for a balance, then switch to the left arm and right leg back. To modify, take this alternating balance from a table top position.

    Single leg glute bridge: Lie on your back, feet on the ground and knees pointed up. Lift your hips up into a glute bride, squeezing your glutes at the top. Lift your right leg into the air, keeping your foot flexed and hips level. Lower down to barely tap your hips on the ground, exhale and squeeze your glutes to raise your hips back up, keeping your right leg lifted the whole time.

    Single leg squat touchdown: Balance on your left foot, bending your left knee to lower down to tap your right hand to your left toes. Then squeeze your glutes and stand back up. Keep your left knee behind your toes throughout this movement.


    Six-count push-up: Start in the top of a push-up position. Brace your core and lower your body towards the ground for a count of three, hold your lowest push-up position for two counts, then press back up to the top of your push-up in one count.

    Boat pose: Sit down and lift your legs, keeping your knees together and your chest lifted. Extend your arms out for greater balance. Hold for 60 seconds.

    bodyweight workout

    Cobra variations: Lie in a prone position on your stomach and lift your chest on an inhale, using your palms to support you. Keep your feet at least hips-width or wider apart.

    Lunge with twist (both sides): Step your right foot outside of your right hand and reach your right arm in the air. Hold for a few breaths, then repeat on the left side.

    Down dog, extend one leg, bend your knee and stack your hips (repeat other side): Plant your palms, tuck your toes and lift your hips high into a downward facing dog. Lift your left leg into the air, bend your left knee and open your hip up by stacking your left hip over your right. Keep your left heel close to your left glute for a greater quad and hip flexor stretch. Return to your downward dog position and repeat on the other side.

    Half pigeon: Slide your right shin forward, keeping your foot flexed and your left leg extended. If you’re able, fold over your leg.

    Supine twist (both sides): Lie on your back and cross your right knee over your body keeping your knee level with your hip, hold for a few breaths and repeat on the left side.

    Diamond stretch: From a sitting position, bring your feet together and keep your knees apart. Sit up tall or hinge your upper body forward for a deeper inner thigh stretch.

    bodyweight workout


    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Maggie Umberger

    Maggie moved to Chicago in 2014 from North Carolina, a proud Tar Heel at heart. She began her career in advertising but was equally passionate about her fitness endeavors, and ended up spending as much time instructing yoga and other types of fitness as much as in her advertising job. Now she works full-time with aSweatLife to continue to grow our community of amazing fellow fitness junkies in Chicago. And when she’s not running around with Jeana making #Sweatworking happen or instructing corporate and private yoga classes, you can find her leading bootcamp classes at ENRGi Fitness and vinyasa classes at Bare Feet Power Yoga and Yoga Six.