3 High-Intensity Workouts for Hotel Gyms

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

As part of my new role as the Healthy Living Guru on Hyatt Place’s Seamless Travel Series, I recently asked you guys for your questions, input, and interest about anything and everything related to health, fitness or food when you’re traveling. You guys provided a lot of great feedback.

A question that came up a lot was getting the most out of your hotel gym workout when you’re on the road. We all know that it never feels like there is enough time when you travel. I mean, there’s typically not enough time to exercise like you do at home. But don’t let a busy travel schedule tie you down, there are options! Read on for 3 high-intensity workouts that you can do at just about any hotel gym. These are some of my tried-and-true travel workouts that are both effective and efficient!

During my recent stay at Hyatt Place New York/Midtown-South, I found out that Hyatt Place has 24-hour Stay Fit Gyms, so you can workout no matter the hour! And, of course, even just a quick sweat session in your room can energize you and get you going when you need it most.


Since you’re out of your usual routine, you need to make every minute count during your workout. You can maximize your time in the gym by combining heart-pumping, cardio intervals with muscle-strengthening exercises to fire up your metabolism and torch some serious calories. Here are three high-intensity workouts that you can do in a hotel gym. Even though none of them are longer than 30 minutes, I promise you’ll feel like you just finished a much longer workout! Happy sweating!

10-Minute Dumbbell Workout

This 10-minute dumbbell workout is incredibly challenging and guaranteed to test just about every part of your body. Your heart rate will soar and your muscles will scream for mercy!

All you need for this workout is a dumbbell (I recommend light to mid-weight), your sneakers, a stopwatch, and some space. You can easily do this in your hotel room if it offers a lot of space like the roomy rooms at Hyatt Place. The goal of this workout is to move from one exercise to the next without stopping. Set your timer for 10 minutes and see how many rounds of dumbbell alternating lunges, dumbbell thrusters and Burpees you can do!


20-Minute Circuit Workout

Have a little more time to exercise? Great! This workout will definitely challenge you and push you out of your comfort zone. For this workout, all you need is your sneakers, a stopwatch, a bench or chair, and some space. (This is also a great workout to do in your hotel room too since no equipment is required!)

For this session, perform each exercise at a high intensity for 45 seconds followed by 15 seconds of rest. Complete all of the exercises in the list below. Then, repeat the circuit from the beginning for the 20 minutes. The key to this workout is keeping up the intensity, so make sure you’re really pushing yourself during those 45 seconds of work. But, of course, always move at your own pace and rest as needed.


30-Minute Running Workout

This 30-minute running workout is the ultimate full-body workout and every move is guaranteed to fit into your busy schedule!

After a five-minute warm-up (jogging on the treadmill, doing some jumping jacks, or using the elliptical), you’ll get right into it with a one-minute sprint. The following two-minute interval allows you to recover slightly, so you can move onto a one-minute strength exercise. The goal during this interval is to do as many reps as possible with good form. Hop back on the treadmill. Then, repeat this running-strength series for the entire 30-minute workout!


Note: Please consult your doctor before starting a new exercise program.

If you’re ready to commit to a strength training program and build some muscle, StrongMadeSimple is for you! 

Sign up for StrongMadeSimple

Freebies for You

Start your macro journey now with my Getting Started with Macros Guide and 40-30-30 Weight Loss Meal Plan

Join my Macro Bootcamp for 5 days of FREE macro education! 

Question of the Day

What topic would you like to see me cover next as the Healthy Living Guru for Hyatt Place’s Seamless Travel Series? Please share in the comments below!

Need a little jumpstart with your diet? Want to eat your carrots and cake, too? Check out my macro plan options



  1. Having workout routines is super helpful when you’re traveling. Often people have the time to workout, but don’t know what to do. I’d also be interested in healthy eating in hotels/while traveling.

  2. Great tips! I always find that even a quick 10-minute treadmill run with a few push-ups wakes me up when I’m traveling and makes me feel just a little less guilty for everything I’m indulging in over the trip 🙂 I’d love to see your recommendations for finding running trails/healthy eats while traveling!

  3. I love that 30 minute treadmill and strength workout! Sounds so effective and keeps you busy so you are done before you know it 🙂 Perfect considering I am on vacation right now and trying to decide what my workout should look like tomorrow !

      1. @Tina: Thanks! I’ve definitely done skater jumps, just with a different name, but have never done dumbell thrusters in that format, so I appreciate the videos 🙂

  4. I traveled as a consultant for 10 yrs every week so I pretty much am a guru in this area. But I would like your thought on how to handle a busy workout center. Often hotels have peak times and very limited equipment making it difficult to get on a machine and if you working 12 hour days like me it can be tough.

  5. I like to bring a resistance band with me when traveling to aid in hotel room workouts. These are some good line-ups you’ve put together. Push-ups, tricep dips and lunges are great ways to utilize a little bit of space.

  6. Some great workouts!!! As I’m thinking about travelling to the US I guess companies/sites/groups that you can go to drop in classes to in some top cities? Or even just NY 🙂

  7. These are great! I might do some of these at home on an off day or a work from home day!

    I would love to see healthy eating while traveling and some tips for getting out of the hotel and being active. Park workouts, running outside, other fun activities/ideas.

  8. Thanks for the workouts! I’d like to see what you would pack for ensuring you will workout when you are on vacation and some more “no equipment” workouts, or resistance band/”whatever heavy thing you can find” workouts. Quiet workouts, or just little things you can add into the day when you are out and about. Pool workouts would be nice too, not just swimming laps. Or more workouts for feeling intimidated in a strange hotel minigym.

  9. These are really good! I’ll be passing them along to my hubby, who’s on the road now for a month. Another thing he’d really benefit from is healthy eating on the road, and taking into consideration that there’s not always a fridge in the hotel room.

  10. I’d love to see more snack/food ideas for travel 🙂 I’m not sure if you’re just doing workout things and I thought I remembered a breakfast post, but I just love the food ones!

  11. This is great!! I would like to hear more about eating healthy breakfasts while traveling! Hotel breakfasts are always awful, so what to pack, or what are some better choices to make!

  12. Pingback: Fun Five Friday
  13. When I go long travelling, I worry about my weight. If I can do some workouts to get fit, I can burn more calorie and don’t need to worry my weight. I’m going to try. Thanks.

    1. Great tips, I travel a lot and these tips will help me a lot. My concern has always been to have regularities in training, I will try your tips and stick to my routine.

  14. Having stayed on the 23rd floor of the Hyatt Place Midtown South recently, I found it useful to use the stairwell to get to and from my room, sometimes several times per day.

    There are only 2 (very slow) elevators there, so using the stairs was quicker, but great exercise to boot!

  15. Great tips and workouts… Getting some exercises done is better than none when you are on traveling. Whenever I am traveling aboard, I do pick hotels with the GYM facility to stay for some light exercise.

  16. Pingback: Bean Bytes 131

Leave a Reply

Your email address will not be published.


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.