20 Minutes of Movement

My company manages trade and professional nonprofit associations. We do everything for them: finances, membership, governance, strategic planning, websites, meeting planning, etc. This includes frequent travel, especially for each associations’ annual meeting. These trips are typically week-long and each day starts for us around 6:30 or 7:00am (meaning we are up, ready and running the show) and ends anywhere between 10:00pm-12:00am, depending on the days’ events.

This schedule doesn’t leave a ton of room to squeeze in a full workout, but I do like to get in at least 20 minutes of purposeful movement in my hotel room before I get ready for the day.

My colleague recently asked me to send her a few workouts like this that she can do while she is traveling this week, so I thought I would share them here.

Each of these body weight workouts should take about 15-20 minutes and requires no equipment whatsoever. I’ve linked some YouTube videos for each of the movements below in case you are unfamiliar.

20-Minute Hotel Room Workouts // Whole Life Handbook // www.WholeLifeHandbook.com

Workout 1

20 minutes EMOM (Every Minute On the Minute)
Even minutes: 5 burpees, 10 walking lunges (5 each leg), 30 mountain climbers (15 each leg)
Odd minutes: 30 seconds of jumping jacks

I suggest downloading the PushPress Timer Free for this type of workout. Use the stopwatch setting in the app and set it for 20 minutes.

When the timer starts, you’ll do 5 burpees, then 10 walking lunges (5 on each leg), and then 30 mountain climbers (15 on each leg). The faster you finish these movements, the more rest time you’ll have.

When the clock hits the top of the next minute, you’ll do the 30 seconds of jumping jacks and then rest for the remaining 30 seconds of the minute. At the top of the next minute, you’ll do the burpees, lunges and mountain climbers again, resting until the top of the following minute when you’ll do the 30 seconds of jumping jacks. You’ll repeat this pattern until the 20 minutes is over.

Workout 2

High Knees
Air squats
Planks (seconds)

For this workout, you will start by doing 25 high knees, then 25 air squats, then 25 sit-ups, then planking for 25 seconds. Then you’ll do 20 of each movement, then 15, and so on.

Workout 3

Air squats

Plus Core Work:
50 Hollow Rocks
50 Sit-ups
50 v-ups

Start by completing 21 burpees, then 21 air squats, then 15 burpees, 15 air squats, 9 burpees, and 9 air squats. You’ll finish the workout by doing 150 reps of core work. Feel free to break down the core work in to smaller groups such as two rounds of 25 reps of each movement: 25 hollow rocks, 25 sit-ups and 25 v-ups.


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