Total body indoor workout without equipment: fast workout, calorie burning and perfect to do in a hotel or at home.
Working out on the go doesn't require equipment or a gym. With this total body indoor workout You can work out anywhere: in a hotel, apartment, or even the office. All it takes is 20 minutes to stay fit and burn calories even when you're away from home.
Total body indoor workout
Warm-up (3 min)
- Jumping jacks – 1 min
- Skip on site – 1 min
- Arm circles + slow squats – 1 min
Main circuit (repeat 3 times – 30 sec recovery between exercises)
Exercises (H3):
- Bodyweight squats – 15 repetitions
- Push-ups – 12 reps (knees on the ground for beginners)
- Alternating lunges – 10 per leg
- Plank – 30 seconds
- Mountain climber – 20 seconds
👉 Circuit duration: 12–15 min
Cool down (3 min)
- Stretching legs, back and shoulders.
Estimated calories
With this workout you burn approximately 180–220 kcal in 20 min (depends on intensity level).
Adaptations
- Beginners: reduce to 2 rounds + push-ups with knees on the floor.
- Advanced: 4 total rounds + plank 45 sec.
Perfect if you're staying in a hotel: you can do it in your room without disturbing anyone (choose variations without jumping). It's also a great workout to do early in the morning before heading out to explore a city.
👉 Want to combine your workout with a healthy recipe? Check out the section Recipes on the Go.
Want a personalized plan for your travels? Check out the section Customized Itinerary and build your tailor-made trip.
