The Hotel Room HIIT Workout

hotel room hiit workout
One of my biggest goals with 12 Minute Athlete is to show you that you really can work out anywhere.

So that’s why I decided to film a workout for you while in my hotel room in Denver, Colorado. As you can tell from the video, it was pretty tiny—I didn’t have much space, and I had no equipment at all to work with. But I still got in a kick-ass workout—and so can you, whether all you have is a hotel room, your parents’ basement or an outdoor park.

So stop making excuses, and start getting results!

And remember, in order to get the most out of these HIIT workouts, you have to work as hard as you possibly can. If you’re not tired by the end of your workout, you seriously didn’t work hard enough.

Here’s your hotel room HIIT workout:

Workout instructions:



Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. High knees
2. Reptile push ups
3. Snowboarder jumps
4. Mountain climbers
5. High knees
6. Air squats

Bonus: Handstand walks or handstand practice (see around 14:00 in the video for a handstand walk demo!)


Leave your reps in the comments below.

My reps for today’s workout:

High knees: 115, 112, 111
Reptile push ups: 16, 16, 15
Snowboarder jumps: 25, 22, 20
Mountain climbers: 74, 72, 70
High knees: 109, 110, 114
Air squats: 23, 22, 23

Did you do this workout?

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13 thoughts on “The Hotel Room HIIT Workout”

  1. This is perfect!! I was looking around on the site and piecing together exercises to do in a hotel. I just left for a 3 week vacation. I’ll definitely be using this for the next few weeks, Thank!

  2. Thanks for the workouts. I was in Cayman for a week and managed to do one of your workouts in my hotel room (their gym was a tiny box) EVERYDAY. I felt great at the beach in my bikini all week. Its amazing how much sweat pours off for 20 mins after your done!!

  3. I cannot tell you how thankful I am for this exercise! Thanks sooooo much. I just finished day 17 of the super athlete stream but felt bad about not having pushed my self enough! I went back home and watched your hotel room workout and did it!!! Thanks for kicking my ass! YOU ROCK

  4. Thanks to Krista, for the first time in my vacations in Italy I worked out in my hotel!
    No excuses as before, when I thought I had to have a complete gym place, and no guilty for eating pastas and drinking wines!

  5. Been calling Reptile push-ups, Spider-man’s since 1985. Learned them from the trainer at my High School. Pain in the rear but they do what their suppose to.

  6. Love, Love, Love this post! I am going to share your amazing web-site with my followers this week for their holiday travel at! Absolutely loving your site! Happy Holidays!


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