7 killer hotel workouts for busy executives
One of the most common excuses I hear from entrepreneurs and executives for skipping workouts is, "I travel a lot."
It’s a lousy excuse.
But before you close this tab, let me explain:
Most hotels have a gym in the lobby - no commute required
You aren’t travelling with your kids or spouse on work trips = you have more free time than usual
I’m giving you 7 killer workouts for FREE to erase the 3 airport beers you had last night.
Still here? Good. Let’s get to it.
Below are 7 brutally effective hotel workouts that fit into your packed schedule, require little to no equipment, and can get done in less than 30 minutes.
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1) Hotel Hell (15-20 minutes)
This workout has a fitting name. What an absolute lung-burner from WODWell.
I find the most brutal workouts are the most simple - here it is:
For Time:
100 Dumbbell Hang Clean Thrusters (2 x 35lb or 25 lb dumbbells)
Start with 5 burpees and perform 5 burpees at the top of each minute.
Good luck lol
2) Kalsu (20-30 minutes)
I’m going to be honest, this workout SUCKS but you will feel like a newborn baby after it’s done (full of life and crying).
For Time:
100 Thrusters (35 lb OR 15 lb dumbbells or the best you can find in the gym)
5 burpees to start and at the top of every minute.
Note: you start the workout with 5 burpees and then complete as many thrusters as you can until you get to 1 minute. At the 1-minute marker, complete 5 more burpees, and then back to thrusters —> keep repeating this cycle until you hit 100 thrusters.
You’ll quickly learn that the thrusters (which are awful on their own) are only part of the pain—the burpees are the real killer.
Tip: break the thrusters into small, manageable sets and then give yourself 5-10 seconds of a break before diving into the burpees. For example, if you average 5 thrusters per minute, you’ll finish in 20 minutes.
Scoring guide:
Beginner: 22-30 minutes
Intermediate: 19-22 minutes
Advanced: 15-19 minutes
Elite: <14 minutes
3) swole-tel (12 minutes)
This has a super bro-ey name cause it’s a classic meathead workout. It’s also perfect if you overindulged on those conference drink tickets the night before.
Structure:
Four Parts in 12 minutes
EMOM (Every Minute on the Minute) for 3 minutes: 15 Dumbbell Rows (2x30 lb) + 10 Push-Ups
EMOM for 3 minutes: 10 Dumbbell Rows (2x40 lb) + 10 Push-Ups
EMOM for 3 minutes: 5 Dumbbell Rows (2x45 lb) + 10 Push-Ups
AMRAP (As Many Reps as Possible) in 3 minutes: Dumbbell Rows (2x30 lb)
There’s no rest between sections, so pace yourself and stay consistent. Your score is the total number of rows completed in the final AMRAP section.
4) burpee countdown (20 minutes)
This workout is deceptively simple but effective for cardio and full-body strength:
For Time:
Start with 20 burpees.
Rest for 30 seconds.
Drop by 2 burpees each round (18, 16, 14, etc.) until you hit 2 burpees.
If you’ve got extra energy, work your way back up to 20. Your lungs and legs will be on fire by the end, but the satisfaction is worth it.
5) push-up pyramid (15-20 minutes)
The beauty of this workout is that it’s easy to swap in other movements (squats, burpees, sit-ups, etc).
Structure:
Start with 1 push-up.
Add 1 push-up each round (e.g., 2 push-ups in round 2, 3 in round 3) until you hit 10 push-ups.
Then, work your way back down to 1 push-up per round.
Bonus: Add a 10-second plank between each round for an extra core burn.
6) stair repeats (20 minutes)
For this workout, all you need is a staircase—either go full psycho and use the emergency stairwell - or just find some stairs outside near your hotel.
Structure:
1 minute of running or walking up and down the stairs (double steps for a challenge).
1 minute of rest.
Repeat for 20 minutes. This is a killer workout for your legs, cardio, and coordination.
7) the hundred workout (20 minutes)
The Hundred is your no-nonsense workout when you’re short on time or ideas:
Choose one exercise and complete 100 reps:
Push-Ups
Sit-Ups
Air Squats
Jumping Jacks
If you want variety, combine exercises and split the reps evenly (e.g., 25 squats, 25 push-ups, 25 sit-ups, and 25 lunges). Adjust as needed to fit your fitness level and the time you have.
final thoughts
I’m the first to admit - working out on the road is tough. Often fighting jet lag, you’re out of your routine, and the gym set-ups are often sketchy. But here’s the thing: if you want to feel better, moving your body has to become non-negotiable. It’s the one constant that can ground you when everything else feels out of whack.
Whether you’re on the road for work or play, staying fit doesn’t require a gym, equipment, or hours of your time. Just a little effort goes a long way in keeping you sharp, strong, and energized while you’re away.
The next time you catch yourself saying, “I don’t have time,” I challenge you to take down one of the workouts on this list. Your future self can take me later.
every second counts.
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