Hotel WODs: three short workouts for travelling

Choose a workout that fits your hotel

Space, noise and available time usually determine what works in a hotel. A bodyweight session can keep you moving without turning the room into a gym. These three programmes are original Wodball creations, not established benchmark workouts renamed for travel.

The first two stay in one place without jumping. The third includes burpees and suits an approved area where noise is acceptable, such as a fitness room. Choose one option for your session.

Quiet Room: twelve minutes without jumping

This minute-based format leaves time for transitions. Reverse lunges return you to the same position rather than moving across the room. Adjust the range to what you can control.

Wodball original

Quiet Room

EMOM · 4 CYCLES OF 3 MINUTES12 min

EMOM · 4 CYCLES OF 3 MINUTES

• Minute 1: 8 Air Squats
• Minute 2: 6 Alternating Reverse Lunges (total)
• Minute 3: 20 sec Forearm Plank

Wodball original. Rest for the remainder of each minute. Reduce repetitions or hold duration to retain recovery time.

Complete the assigned work each minute, then rest for the remaining time. To begin, reduce squats to 5, lunges to 4 total and the plank to 10 seconds. If the work fills the entire minute, reduce it on the next cycle.

One right-leg lunge is one repetition and one left-leg lunge is another. Six total therefore means three per side.

Express Stopover: ten controlled minutes

A simple circuit of squats, knee push-ups and plank shoulder taps. Record completed rounds and extra repetitions while keeping execution consistent.

Wodball original

Express Stopover

AMRAP · CONTROLLED PACE10 min

AMRAP · CONTROLLED PACE

• 8 Air Squats
• 4 Knee Push-Ups
• 10 Plank Shoulder Taps (total)

Wodball original. One shoulder tap counts as one repetition. Record rounds, repetitions and variations.

One shoulder tap counts as one repetition: ten total means five per side. If needed, replace that block with a 10-second forearm plank and record the change. Reduce the other repetitions where appropriate.

Active Traveler: an option with burpees

Choose an area where floor transitions and jumping are permitted. In a bedroom, prefer the two options above if noise or limited space creates a problem.

Wodball original

Active Traveler

3 ROUNDS FOR TIMECap 15 min

3 ROUNDS FOR TIME

• 5 Burpees
• 10 Air Squats
• 10 Alternating Reverse Lunges (total)

Wodball original. Use a space suitable for noise and jumping. At the 15-minute cap, record rounds and repetitions if unfinished.

You can step the feet in and out and stand without jumping during the burpee. This changes the session, so note it in your log. Stop at the time cap and record completed work if you have not finished all three rounds.

Set up without relying on furniture

Clear enough floor space to lie down and step one foot behind you without touching the bed or other furniture. Check that the surface is not slippery. A mat may improve comfort, but these programmes do not require weights or machines.

A chair, table or door handle is not automatically an exercise support. These workouts avoid depending on room furniture. Warm up with easy movements and rehearse the circuit before starting; the listed durations cover the WOD itself, excluding preparation.

Fit training around your trip

A short session can maintain a routine while travelling. You do not need to make up every missed workout or chase a record between journeys. Match the volume to your usual activity and available time.

If the hotel has a gym, check its actual equipment before selecting a different workout. A room with a few dumbbells cannot support every programme from a CrossFit gym.

Explore no-equipment WODs and our beginner selection, or learn how EMOM and AMRAP formats work.

All three programmes in this selection are Wodball editorial creations.