You ready to get sweaty with this HIIT bodyweight workout?
Working out while on the go isn’t easy. There’s no equipment and no space in your hotel room. But one thing that’s always there, is a bed.
Well, unless you’re at a really bad hotel, in which case I’d probably find another place to sleep.
I created this workout while in Amsterdam for a family vacation. We stayed in one of those luxurious rooms with a real bed, nothing else.
The room was so small I actually couldn’t shoot the workout there. So instead I did it at home – and my apartment is really just a small room with a bed, so this workout is perfect for dorm rooms as well!
Besides not requiring a lot of space or any equipment, the workout is short (just 12 minutes!) and with a high intensity – because you want to spend as much of your vacation as possible vacationing 🙂
The workout is build around 3 Tabata intervals.
A Tabata interval is where you do 20 seconds of work, then have 10 seconds of rest and repeat 8 times for a total of 4 minutes.
You’ll be alternating between 2 exercises in each interval so here you’ll do:
- Exercise 1 for 20 seconds
- Rest 10 seconds
- Exercise 2 for 20 seconds
- Rest 10 seconds
Repeat 4 times!
And then repeat all that 2 more times with the other exercises 🙂
Lower your body until your elbows are at a 90-degree angle. Keep your elbows close to your body, and forearms pointing down. Push yourself up using your triceps.
Make it easier: Bend your legs and place them closer to the bed.
Time to get your pulse up! Jump up and let your toes touch (not rest) on the side of the bed, then quickly get down and touch with the other foot.
Incline push ups
Remember to keep your core tight – don’t let those hips fall down. Keep your elbows pointing back.
Make it easier: Increase the incline by doing wall push-ups.
Keeping your upper body upright and your core strong. Lower yourself down be bending at the knee and hips, keeping your knee in line with your toes.
This is just one of the best thigh + booty exercises!
Or should I call them bed squats? Push your hips back down until your butt touches the bed, then stand back up.
Remember to keep your knees in line with your toes.
Incline mountain climbers with a twist
Start out doing an incline plank with a strong core. Drag one knee towards your upper body, twisting it to the opposite elbow. Repeat on the other side, setting a high tempo.
Modify the workout to your level
It’s important to listen to your body and adjust the workout to your level if necessary.
Make it easier:
- Take breaks more often or make the breaks longer
- Shorten the work periods – either the total time, or more, shorter rounds
- Substitute exercises with an easier variation, like triceps dips with bent legs
Make it harder:
- Increase the load (by using (heavier) weights)
- Substitute exercises with a more challenging variation, like decline push ups instead of regular push ups
- Make sure you’re hitting the full range of motion
- Do another workout afterwards
How do you stay active while travelling? Let me know in the comments!