It’s Fit Friday time again! I’ve been working out hard the past month at Athletic Outcomes and have been loving all the progress I’ve been seeing! But as usual, BMW and I are headed off to another adventure soon. I am really excited about going to China but I really don’t want to derail all the workout progress I’ve been making lately. So this month I planned ahead and teamed up with my friend Sydney, who is a fitness instructor and an influencer, to create the perfect workout you can do in your hotel room! Or anywhere really! 

Sydney coaches at Crush Fitness and always creates some killer workouts! Obviously she was a natural choice to make this workout! This workout is a total body HIIT workout and doesn’t require a ton of space. You can get a quick sweat on in your hotel room or head down to the gym or an outdoor space and get your workout in. I’m not making any excuses this trip!

We walked through the whole workout with photos and wrote it out on the bottom!

 

All images via Exposed By Light Photography

Warm Up:High Knees

Butt Kicks

X hops

Push Ups

Circuit 1:

Split Leg Jumps with Pulse

Curtsey Lunge 

Side Leg Raise After Curtsey Lunge

Football Runs

Circuit 2:

Wide Arm Push Ups

Plank Walk Up Downs

Tricep Dips

Shadow Boxing With or Without Weights

Circuit 3:

Burpees

Cross Body Mountain Climbers

Low Plank Shifts Forward and Backward

High Plank Knees to Opposite Elbow Hops

A Quick Workout You Can Do In Your Hotel Room: Total Body HIIT

4 min Warmup (2X through)

• 30 Seconds High Knees
• 30 Seconds Butt Kicks
• 30 Seconds X Hops
• 30 Seconds Pushups

Circuit 1 (8 minutes) – Lower Body

• 10 Split Lunge jumps with pulse
• 10 Curtsey Lunge to side raise RIGHT
• 10 Curtsey Lunge to side raise LEFT
• 30 Second football runs
• REPEAT UNTIL 8 MIN UP

Rest 30-60 Seconds

Circuit 2 (8 minutes) – Upper Body

• 10 Wide Pushups
• 10 Plank Walk up/downs (5 RIGHT/5 LEFT)
• 10 Tricep Dips (on ground or using side of bed/bench/chair)
• 30 Second shadow boxing (can add 2-5lbs weights!)
• REPEAT UNTIL 8 MIN UP

Rest 30-60 Seconds

Circuit 3 (8 minutes) – Total Body + Abs

• 10 Burpees (with or without jump)
• 10 Cross-body mountain climbers
• 10 low plank shifts (forward back)
• 30 Second low plank hold (beginner) OR high plank knees to opposite elbow hops (advanced)

COOL DOWN! – Stretching all the muscles!

Can repeat whole thing 2X for hour-long workout OR add 30min cardio

Can increase difficulty by adding in dumbbell weights