Hotel CrossFit workout ideas

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.

woman doing burpees in hotel crossfit workout

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.

woman doing push ups in the gym

Workout #1 (Bodyweight)

For time: 

  • 100 jumping jacks
  • 75 air squats
  • 50 pushups
  • 25 burpees

Workout #2 (Bodyweight)

7 rounds for time: 

  • 7 squats
  • 7 burpees

Workout #3 (Bodyweight)

4 rounds:

  • 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
woman preparing for squats
woman doing hotel crossfit workout squats

Workout #5 (Bodyweight)

20 rounds for time: 

  • 5 push-ups
  • 5 squats
  • 5 sit-ups

Workout #6 (Treadmill and bodyweight)

4 rounds:

  • 400 meter run
  • 50 squats

Workout #7 (Bodyweight)

5 rounds:

  • 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
  • Push-ups
  • Burpees

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. 

You can work out with just your body weight, a pair of dumbbells, a jump rope or even a kettlebell. 


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. 

hotel crossfit workout situps
woman doing situps in hotel crossfit workout
hotel crossfit workout sit ups

These bodyweight exercises, meaning they require no external weighting such as dumbbells or kettlebells (which many people don’t travel with anyway).

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

Wrap up

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.

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