Home or Hotel Workout

By Lindsay Rabicoff • May 20, 2015

There are days when you simply cannot get to a traditional gym, yoga class, or even make it out the door.  When I was juggling law school and being a new parent, this was me on a daily basis.  Now, I run into this predicament when I travel (which is tomorrow – hello St. Louis!).

It’s usually not the motivation that is lacking, but rather its the lack of equipment.  Over the years I’ve developed a few routines that have become staples for the days I cannot make it out for a workout and I am limited to using only my body weight to get a good workout.  When I plan my workouts I try to hit a majority of the major muscle groups overall, rather than focusing exclusively on one area (“It’s leg day bro!”).  Not only does this make the workout more enjoyable, but I actually can get my heart rate up without fatiguing one group of muscles too quickly.

Next time you can’t get to a gym for scheduling reasons, try one of these options out.  Now you really have no excuse. Note: If you do not know what a certain listed exercise is, click the link for a helpful tutorial video.

Cardio Blast


  • 1 Mile Run

Then Four Rounds Of:


  • 1 Mile Run

Whole Body Workout

  • 200 Meter Run
  • 20 Burpees
  • 200 Meter Run
  • 30 Jumping Air Squats (complete an air squat and vertically jump as high as you can at end)
  • 200 Meter Run
  • 40 Sit Ups (with or without ab mat)
  • 200 Meter Run
  • 50 Push-Ups

Body Weight AMRAP (as many rounds as possible)

Core and Quads

Note: You can break up the sit ups and air squats however you like.

Burpee Blast

  • 500 Meter Run
  • 10 Burpees
  • 400 Meter Run
  • 20 Burpees
  • 300 Meter Run
  • 30 Burpees
  • 200 Meter Run
  • 40 Burpees
  • 100 Meter Run
  • 50 Burpees

Burpee Bookend

Sit Up, Jump Up

  • 21 Sit Up/Jump Ups
  • 9 Push Ups
  • 15 Sit Up/Jump Ups
  • 15 Push Ups
  • 9 Sit Up/Jump Ups
  • 21 Push Ups

(A sit up, jump up is a full sit up into a vertical jump.)

5 Rounds

Complete 5 rounds.

Choose Your Own Adventure

  • 1 Mile Run
  • Every two minutes (during the 1 mile run), complete 10 air squats or lunge 30 steps.

Tabata Running

2 Mile Run – Sprint 20 seconds and rest in place for 10 seconds, then sprint 20 seconds and rest for another 10 seconds, etc. until the 2 miles are complete.

Leg Burner

  • 50 Air Squats
  • 400 Meter Run (1/4 Mile)
  • (Repeat 5 times, so that you run 1.25 miles total and complete 250 air squats.

For those of you who are frequent fliers, some airports now have fitness facilities in them (e.g. Terminal 2 in SFO has a yoga room – get your namaste on pre-flight!).  No excuses . . . commit to fit!