Traveling can make your workout routine less than ideal, but that doesn’t mean you can’t get a great work out in. You can find a local gym, take it outdoors or you can do a hotel Crossfit workout.
Most of us will most likely use a hotel gym when we are away out of convenience. Whatever your workout calls for, you can use weights, cable machines, or whatever else they may have in there. Most workouts can be adapted with or without exercise equipment.
And if for some reason, you can’t use the gym, you can do a bodyweight workout in your room.
What does a hotel CrossFit workout consist of?
You can use a variety of different exercises to create a workout that works for you and your fitness level.
Some of the staple exercises include jumping jacks, air squats, burpees, push-ups, sit-ups, Tabata squats and pull ups.
Types of hotel workout of the day you can do:
- Tabata style workouts
- Every Minute on the Minute (EMOM) workouts
- Bodyweight workouts
- Running workouts
- Hero WOD workouts
Some of my favorite workouts are Tabata workouts because you can get a full-body workout in a short amount of time. Tabata style workouts are 20 seconds work and 10 seconds rest periods.
You can hit major muscles even with minimal equipment by being creative in your approach to your workout.
Minimal equipment or bodyweight WOD Workouts
Many of the workouts put together are from two well-known CrossFit athletes, Josh Bridges and Jason Khalipa.
For the workouts below that include running, you can use the treadmill.
Workout #1 (Bodyweight)
- 100 jumping jacks
- 75 air squats
- 50 pushups
- 25 burpees
Workout #2 (Bodyweight)
7 rounds for time:
- 7 squats
- 7 burpees
Workout #3 (Bodyweight)
- 20 burpees
- 20 push-ups
- 20 sit ups,
- 20 squats
Workout #4 (Bodyweight and jump rope)
- 50 Sit-Ups
- 50 Double Unders
- 50 Sit-Ups
- 50 Walking Lunges
- 50 Burpees
- 50 Sit-Ups
Workout #5 (Bodyweight)
20 rounds for time:
- 5 push-ups
- 5 squats
- 5 sit-ups
Workout #6 (Treadmill and bodyweight)
- 400 meter run
- 50 squats
Workout #7 (Bodyweight)
- 50 mountain climbers (4 count)
- 25 situps
Workout #8 (Bodyweight)
15 As Many Reps As Possible (AMRAP)
- 5 Handstand push-ups
- 10 pistol squats
- 15 sit-ups
Workout #9 (Bodyweight)
Perform the following total reps of each movement:
- Handstand pushups
Workout #10 (Dumbbells and bodyweight)
Every minute on the minute (EMOM) for 15 minutes perform the below movements
- Single-arm dumbbell snatches (5 right/5 left)
- 10 air squats
- 10 push ups
For these, you don’t need a lot of equipment to get in a great workout that will get your heart pumping and your body burning calories.
What is CrossFit?
CrossFit aims to improve fitness through constantly varied functional movements performed at high intensity. Functional movements are ways our bodies move in daily life, including sitting down and standing up, carrying objects, picking up something off the ground, etc.
Can you do CrossFit without equipment?
Yes. All you need is your body and some basic moves such as squats, lunges, push-ups and sit-ups, all of which can be done without equipment.
You also can pack resistance bands in your suitcase to use if you decide on a hotel room workout vs going down to the hotel gym. Resistance bands do not take up much space. in your suitcase
You can get in a good workout whether you are on a business trip or vacation without hitting a CrossFit gym. Tough workouts are not based on where you do them.