Home Workout #6 – HOTEL ROOM Circuit

Home Workout #6 – HOTEL ROOM Circuit

Portable Workouts!

Question: What do you do when you are travelling and have no gym access?

Answer: This 18-minute HOTEL ROOM circuit!

I was in Columbus, Ohio with Bodybuilding.com for the 2013 Arnold Sports Festival this past weekend, and this is one of the workouts I did in my hotel room.

Here are some photos of me in my hotel room. As you can see, it was a tiny space, but that should not preclude a workout.

hotel room workout

Hotel Room Workout

This hotel room workout is a time-saving total body high intensity interval circuit.

  • Total body interval circuits increase metabolic demand because they make your body work at a higher intensity.
  • Metabolic workouts are the most effective way to burn calories (both during and AFTER your workout) and boost your metabolism, which means you will get leaner and stronger faster.
  • This style of exercising is time-efficient. When you are travelling, you are pressed for time. There is no time to find a gym, and hotel gyms are a frustrating experience. I think we can all agree that you can wake up 18 minutes earlier to do this workout in your pyjamas before you get cleaned up for the day.
  • REMEMBER: if you want to see changes in your physique, then you will have to exercise at 95-100% of your maximum capacity (i.e. “go all out”, “go as fast as you can”, “lift as heavy as you safely can”). I think this is a fair compromise considering it's only for 18-minutes out of your entire day.
  • REMEMBER: heavy lifting (because muscle burns calories) and interval training are only part of the fat-burning equation. Diet is number one. Check out my healthy recipes to see what I eat.

Equipment Required:

  1. Gymboss Interval Timer
  2. A chair (or a stool) in your hotel room
  3. A laptop, smart phone, or tablet (to play this workout video)
  4. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It's portable and inexpensive. I always travel with mine!
  • Click here to learn how to determine your correct jump rope length.


Dr. Sara Solomon Cross Speed Jump Rope

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

 Today’s Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 7 exercises. Perform the circuit 3 times (which takes 18 minutes). If you have time, then do it 4 times for a total of 24 minutes.

  1. Jump Rope (High Step)
  2. Triceps Dips (off edge of chair or stool)
  3. Alternating Jumping Jack Planks (5 reps) with Mountain Climbers (5 reps)
  4. Chair "Walk-Over" Push-ups (side to side)
  5. Squat Jumps
  6. Alternating 2 Knee Hug Crunches with 2 Bicycle Crunches
  7. Burpees with Push-Up

Do the workout with me! Just click on this video:

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. your awsome! I’m definitly doing your work out.I usually do plyo. I love your videos I workout from home too its the best! no distractions and no excuses! my dog does the same stuff your cat does when I work out lol

  2. Thank you,Sara.

  3. Hi Sara, totally great workouts! Your kitten is super cute! My one always ran away when I started to workout in the room 🙂 (P.S.: I like your sense of humour! 🙂 )

  4. Hi Sara,
    I see all these workouts and they are amazing. I want to know how does it work. Each day different work out, or is it every second day different work out.. How to do it to see best result.. I have a wedding in June, i want to look good by that time. And what about meal plan, do you provide it or i can just eat what ever i want. I need your suggestions.



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