Sometimes traveling can get in the way of your training. But it doesn’t have to. If you’re staying at a hotel with a gym, you have everything you need for a great workout. 

If you’re at a hotel with no gym at all, don’t worry. You can do several bodyweight workouts in your hotel room or even in the hotel parking lot.

I’m a fan of integrating CrossFit workouts into the metabolic phases of my long-term training plan. I like the CrossFit bodyweight WODs (workout of the day) that you can do outdoors or with minimal equipment. CrossFit WODs that don’t need much exercise equipment or space are perfect for workouts on the go. When you’re traveling and don’t have access to your regular gym, even the worst hotel gyms are better than nothing.

In this article, I cover 37 CrossFit hotel workouts you can do at your hotel gym or parking lot. These WODs use your bodyweight or minimal equipment. And they’re all challenging.

CrossFit Hotel Workouts

Bobby McGee

Bobby McGee is the perfect hotel CrossFit workout when you are staying at a hotel without a gym. You can do this one in the hotel room or the parking lot.

5 minute AMRAP (as many rounds as possible):

• 10 Air Squats
• 10 Push Ups
• 10 Sit-Ups

Cooper

Want to get a great workout but don’t have a ton of time. Cooper will have you sweating and gasping for breath in under 30 minutes.

10 rounds for time:

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

Time cap: 30 minutes

11 Shawn

You’ll need a hotel treadmill for this WOD.

For time:

• 5-minute Run

After each 5-minute run interval:

• 50 Air Squats
• 50 Push-Ups

Cindy

Cindy is one of the most popular bodyweight CrossFit workouts. And its a benchmark WOD.

20 minute AMRAP:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Stimulus Travel WOD

The stimulus travel WOD is a great hotel room workout. It’s quick and requires nothing but your bodyweight.

5 rounds for time:

• 5 Push-Ups
• 30-second Plank
• 5 Push-Ups
• 30-second Plank
• 1-minute Rest

Angie

All you need is a pull-up bar for this classic CrossFit WOD.

For time:

• 100 Pull-­Ups
• 100 Push-­Ups
• 100 Sit-­Ups
• 100 Squats

Murph

Murph is meant to be done with a weight vest. But if you’re traveling, you can do this Hero WOD as a bodyweight workout.

For time:

• 1-mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1-mile Run

Barbara

Barbara is one of the best hotel WODs. All you need is a small space and a pull-up bar.

5 rounds for time:

• 20 Pull-Ups 
• 30 Push-Ups
• 40 Sit-Ups
• 50 Squats
• Rest 3 mins

Travel Bodyweight WOD

If you are staying at a hotel with a jump rope, or you remembered to bring one, this travel bodyweight WOD is a high intensity workout.

EMOM for 24 minutes:

• Minute 1: Run for Distance
• Minute 2: Air Squats
• Minute 3: Double Unders
• Minute 4: Rest

Orbison

Orbison is simple but far from easy. This WOD is guaranteed to get your heart rate up.

EMOM for 20 minutes:

• 4 Burpees
• 6 Air Squats
• 8 Sit-Ups

Nicole

Nicole is a great 20-minute AMRAP to test your fitness level. You’ll need a pull-up bar and a treadmill.

20 minute AMRAP:

• 400 m Run
• Max rep Pull-Ups

Jamie

On a business trip out of town and you want a quick workout to get your blood flowing before the big meeting? Give Jamie a try. This will get your heart pumping and you can do it in the hotel room.

10 rounds for time:

• 25 Air Squats
• 50 Jumping Jacks
• 25 V-Ups

Death by Pull-ups 

Death by pull-ups should be one of your fitness goals. This WOD scales great over time and allows you to work towards a simple but demanding PR.

With a continuously running clock do:

• 1 Pull-­Up the first minute
• 2 Pull-Ups the second minute
• 3 Pull-Ups the third minute
• 4 Pull-Ups the fourth minute

Continue the above sequence for as long as you can.

Hey Buddy

Hey Buddy is one of the best Hero WODs to do at a hotel. It is made up of bodyweight exercises and only requires a treadmill.

For time:

Buy-In:

• 250 meter Run

Then, 5 rounds of:

• 10 Lunges
• 10 Air Squats
• 10 Sit-Ups
• 8 Burpees

Cash-Out:

• 250 meter Run

Maupin

Maupin is one of the best travel WODs if you want to stay on top of your cardio fitness.

4 rounds for time:

• 800 meter Run
• 49 Push-Ups
• 49 Sit-Ups
• 49 Air Squats

Blackjack

The important thing to focus on with Blackjack is not losing track of your push-ups to sit-ups ratio. It can get difficult as the workout goes on.

For time:

• 20 Push-Ups, 1 Sit-Ups
• 19 Push-Ups, 2 Sit-Ups
• 18 Push-Ups, 3 Sit-Ups
• …continue this pattern until…
• 2 Push-Ups, 19 Sit-Ups
• 1 Push-Ups, 20 Sit-Ups

Burpees, Sprint, Burpees

5 rounds of:

• 10 Burpees
• 200-m Sprint
• Max-rep Burpees
• Rest 3 minutes

The Hotel Room WOD

This is another great WOD you can do in your hotel room even if you don’t have much space to work with.

20 rounds for time:

• 5 Push-Ups
• 5 Air Squats
• 5 Sit-Ups

Leg Burn Out

No special equipment needed for this leg burner. 

3 rounds for time:

• 100-ft Walking Lunges
• 50 Air Squats
• 50 Hip Extensions

Pukie Brewster

Keep it simple with this gut wrenching WOD. This single movement is a full-body workout.

For time:

• 150 Burpees

Dallas Five

This hero WOD is no joke.

For time:

• 1 mile Run
• 100 Elbow Plank Push-Ups
• 150 Sit-Ups
• 100 Burpees
• 150 Lunges

GI Jane 

As simple as it gets.

For time:

• 100 Burpee Pull-Ups

The 100

Perfect for a quick hotel room workout.

10 rounds for time:

• 10 Tricep Push-Ups
• 10 Dips
• 10 Squats
• 10 Jumping Lunges
• 10 Burpees
• 10 180-Degree Jumps

Dee

Dee is perfect for the hotel parking lot or if the hotel gym as a treadmill.

4 rounds for time:

• 40 Air Squats
• 30 Hand-Release Push-Ups
• 20 Burpees
• 400 meter Run

On the Run

Get ready to have sore legs the next day.

For time:

• 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 
• 200 meter Run (After Each Set)

Loredo

Loredo is not for the faint of heart!

6 rounds for time:

• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 meter Run

Bodyweight Fran

There are a ton of different versions of Fran. This bodyweight version is perfect for a quick hotel burner.

21­, 15­, 9 reps for time of:

• Pull-Ups
• Burpees

Donna

Oh Donna! You can knock this one out in the hotel room. All you need is a chair.

5 rounds for time:

• 60 High Knees
• 30 Burpees
• 20 Chair Dips
• 10 Air Squats

Deck of Cards

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck.

• Hearts: ­ Push-Ups
• Diamonds: ­ Pull-Ups
• Spades: ­ Sit-Ups
• Clubs: ­ Squats
• Jokers: ­ Run 1 mile

Crouching Tiger

This one will take you awhile, but it’s worth it for an excellent full body workout.

For time:

• 50 Squats
• 25 Push-Ups
• 50 Pistols
• 25 Fingertip Push-Ups
• 50 Side Lunges
• 25 Knuckle Push-Ups
• 50 Walking Lunges
• 25 Diamond Push-Ups

Susan

Susan is simple but effective.

5 rounds for time:

• Run 200 meters
• 10 Squats
• 10 Push-Ups

Candy

There’s nothing sweet about this Candy.

5 rounds for time:

• 20 Pull-Ups
• 40 Push-Ups
• 60 Squats

1 Super Legs

All legs all the time.

5 rounds for time:

• 20 Air Squats
• 20 Alternating Lunges
• 20 Alternating Split Squat Jumps
• 10 Squat Jumps

Mark Klement

74 burpees alone is a challenging workout. Buckle up for this one.

74, 44, 11 reps for time:

• Burpees
• Push-Ups
• Sit-Ups
• Air Squats

Marguerita

50 rounds is rough even if you’re only doing one rep of each movement. Good luck!

50 rounds for time:

• 1 Burpee
• 1 Push-Up
• 1 Jumping-Jack
• 1 Sit-Up
• 1 Handstand

November Rain

If you’re traveling during that special time of year when the leaves are changing and the air is crisp, why not give November Rain a try? But some Guns N’ Roses on in the background to motivate you.

For time:

• 100 Jumping Jacks
• 40 Lunges
• 40 Jump Squats
• 100 High Knees
• 40 Butt Kickers
• 20 Side Lunges
• 100 Bicycle Crunches
• Run for 1.5 miles

Hotel Hell

This simple workout is the perfect hotel workout if you have a pair of dumbbells available.

For time:

• 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
• 5 Burpees at the top of each minute

Houston

If you happen to be staying at a hotel in Houston, its mandatory you do this WOD.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time:

• Jump Squats
• Sit Ups
• Burpees

Time cap: 20 minutes

You don’t need a full CrossFit gym to get a good workout. All you need is a few pieces of basic equipment and your body weight. Give one of these CrossFit hotel workouts a try next time you’re on the road.

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The majority of WODs in this article were sourced from WODWELL and CrossFit.Com