HIIT Hotel Room Workout

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.

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!
Top: Similar
Leggings: H&M
Sports bra: Nike

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 🙂

[See the workout video on Instagram]

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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 🙂

The exercises

Tabata 1


Tricep dips

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: Bent your legs and place them closer to the bed.

Toe touches

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.

Tabata 2


Incline push ups

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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.

Split squats

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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!

Tabata 3


Box squats

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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

A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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.


A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

{Wearing: Top: Similar / Leggings from H&M / Sports bra from Nike / Yoga mat from Casall}

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!



A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!
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A HIIT workout that can be done in a hotel room. It's a full body, bodyweight workout that only takes 12 minutes! Click through to read more, or repin to save for later!

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