Hotel Room Workout | A Tabata Interval Workout You Can Do Anywhere

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If you’re a frequent traveler who still wants to squeeze in a great workout—even in a hotel room—this Tabata routine is for you!

Tabata interval workouts are a quick 4 minutes of fast, efficient, and powerful movement. They deliver a full-body burn and torch serious calories in just a few minutes. In fact, research from Dr. Tabata showed that a 4-minute high-intensity workout, done five days a week for six weeks, can be as effective—if not more—than a steady 60-minute cardio session.

So even when you’re away from home, there’s no excuse not to get moving. All you need is a little space and a timer (your phone’s stopwatch works great!).

I’ve changed a lot from age 59 vs. 39, and staying active while traveling is one of those important strategies I continue to use in middle age! Interval training works for all ages so don’t be intimidated. Give this one a try!

The Plan:

This is a Tabata-style workout. Tabata is a type of interval timing which means:

Work hard for 20 seconds
Rest for 10 seconds
Do each exercise 2 rounds for a total of 8 rounds (that’s 4 minutes).
Repeat this 4 minutes again (add a short warm -up) and you’ve got a 10-minute workout that can be done anywhere!

You’ll hit cardio, upper body, lower body, and core—so buckle up and get ready to break a sweat!

Four Tabata Moves You Can Do Anywhere

No gym? No problem. These four fast and effective Tabata exercises will get your heart pumping and muscles working—anytime, anywhere.

1. Skaters

A cardio move that mimics speed skating to fire up your legs and glutes while improving agility.

Woman demonstrating exercise in pink athletic wear.

Start with feet a little wider than shoulder-width, arms by your sides.
Step your right leg behind you into a diagonal reverse lunge. Your front knee should form a 90-degree angle.
Swing your arms across your body and leap the back leg forward to switch sides, mimicking a speed skater.

Instructions: Go hard for 20 seconds, rest 10. Do 2 rounds.

2. Push-Up Punch

A strength and stability combo that works your chest, arms, and core with a punch of power.

Woman performing push-up exercises on a mat.

Start in plank position: shoulders stacked over wrists, feet together, body in a straight line.
Lower into a push-up. As you push back up, punch your right arm forward.
Return to plank, lower down again, and punch with the left arm next.

Instructions: Perform as many as you can in 20 seconds, then rest 10. Do 2 rounds.

3. High Knees

A fast-paced move to elevate your heart rate and strengthen your lower body and core.

Woman demonstrating a knee lift exercise.

Stand tall with feet hip-width apart.
Drive one knee high while swinging the opposite arm forward.
Switch quickly, running in place with high knees and pumping arms.

Instructions: Run fast for 20 seconds, rest 10. Do 2 rounds.

4. Plank Jacks

A dynamic core and cardio move that also tones your shoulders, arms, and legs.

Person performing push-ups on a yoga mat.

Begin in a plank: shoulders over wrists, feet together, core tight.
Jump your feet wide and then back together, like a horizontal jumping jack. Keep your hips low and movement controlled.

Instructions: Jack it out for 20 seconds, rest 10. Do 2 rounds.

That’s it! A powerful, no-equipment 4-minute Tabata workout you can do anytime, anywhere—even in a hotel room. It’s short, sweaty, and super effective.

You may also enjoy my 10 minute resistance band butt workout, and 7 ways I prevent joint pain during exercise!