45-Minute Hotel or At-Home Workout: No Equipment Needed! Intermediate - Advanced Level

I have been asked to show a “Hotel Workout” or “At Home Workout”, the kind that you can do when your kids are at home or you can’t make it to the gym. If you are traveling, this is a great little workout you can do anywhere.

This may look intense, but it really is as hard as you make it. My calorie tracker/heart rate monitor showed that I burned 800 calories in 45 minutes doing this workout. I can move easily from one move to the next because I know the format, so I was smoking it. Try it at your own level and see how you do!  Print it off here: 45miutefivecircuithotelworkout  

Go through each circuit as fast as possible only resting 60 seconds between circuits. Drink water while trying to slow down breathing between circuits. Check the bottom for correct form and positions. 

 Warm Up

  • Jog in place or football run for 30 seconds
  • Kick forward alternating legs in place for 30 seconds
  • Kick backward alternating legs in place for 30 seconds

 Circuit 1: Go through each exercise, advanced – repeat.

  1. 10 Jump Squats
  2. 30 Plie Squats
  3. 5 each side Staggered Pushups – 10 total
  4. 10 each Side Lunges
  5. 30 Floor Triceps Dips
  6. 20 Reverse Crunches
  7. Fast Football Run 10 seconds into 3 Pushups

60 seconds rest – get water

 Circuit 2: Go through each exercise, advanced – repeat.

  1.  30 sets Walking Front Kicks
  2. 10 each side Curtsey Lunges
  3. 10 Push Up Plank Exchanges (alternate arm directions 2nd time through)
  4. 30 Extended Leg Crunches (on back, hold feet straight up in air over hips)

60 seconds rest – get water

 Circuit 3: Go through each exercise, advanced – repeat.

  1. 30 sets Rocking Horse (right leg in front, left leg fwd 2nd time through)
  2. 30 sets Side Kicks; alternating legs
  3. 10 Right Side Plank Thread the Needle (alternate sides second time through)
  4. 30 Speed Jacks

60 seconds rest – get water

 Circuit 4: Go through each exercise, advanced – repeat.

  1. 10 Burpees, (squat thrust with push up and hop at end)
  2. 30 One Right Legged Mountain Climbers (right leg stationary, then left leg second time through)
  3. 30 Traditional Sit Ups or Crunches
  4. 15 each leg Jump Lunges

60 seconds rest – get water

 Circuit 5: Go through each exercise, advanced – repeat.

  1. 60 Arm Speed Bag Jog
  2. 30 Kick Backs each leg
  3. 10 Walking Push Ups (5 one way, 5 the other)

Cool Down

 5 Deep Breathing Exercises – any

Stretch Major Muscles, hold each for 15-30 seconds


Proper Form:

Push ups & Planks: Whenever doing a push up or plank the key is holding in your core. Squeeze it in and make it tight. Hands generally go under your shoulders. Breath in as you go down and out as you come up and  push, hips down and head & spine neutral. To modify a staggered pushup you can take it to the wall and push off that instead of the floor, or off a chair/couch.

Lunges:
Chest high and shoulders back. When lunging forward make sure the front knee doesn’t go past toes, meaning you should see your toes when lunging forward – keep knee over ankle.  Back knee does not need to touch the floor. Breath in and out slowly.
Crunches: You can perform any type of crunches Breathing is super important here. Elbows are bent, hands behind your head, or by your ears, hands can cusp your head or lightly hold it if needed.  Elbows should be back so you can only see them out of the corner of your eyes. Never use your neck to lift, use your chest.

Always perform crunches slowly and breath the entire time from your gut, not your chest. If a certain style crunch hurts your back – usually bending your legs will help take pressure off. Otherwise, if there is pain don’t do the exercise, find an alternate for that specific exercise. There are always options!

Heart Rate: If your heart is high, then do not go down to the floor where your hips are higher than your head.  Never perform an inverted position when your heart rate is high. Wait until it lowers before doing these type of exercises.  There is a possibility for you to pass out if this is not adhered to.

Tricep Dips: Make sure your fingers are facing your bottom and when you bend your elbows that is the only thing that is moving. Your bottom should remain stationary – meaning do not use your legs to lift you up and down – only elbows. Make sure weight is evenly distributed between hands and feet. If this exercise is too hard don’t go down as far.

 

Print Friendly, PDF & Email

Chime in!