Celebrity Trainer Reveals 10-Minute Travel Workout When There’s No Hotel Gym

The second best thing to do in your hotel room.

Celebrity Trainer Reveals 10-Minute Travel Workout When There’s No Hotel Gym

Let’s face it: hotel gyms are never great (that is, if they even have one). But if you’re trying to keep fit, you don’t want your travel plans to ruin the hard work you’ve put in. 

The trick is finding a short workout that requires no equipment but gives you maximum efficiency. Even carving out just 10 minutes in the morning could be the difference between a ‘beach bod’ or a ‘dad bod’. Luckily, celebrity trainer and former Bachelor contestant Sam Wood has the perfect plan for when you’re time-poor and equipment is scarce. 

“You’re going to struggle to beat a bodyweight HIIT session. Even if it’s only 10 minutes, it will give you great bang for your buck.”  

Wood has made a career since out of personal training since starring in The Bachelor, developing his own program, 28 By Sam Wood. Wood told D’marge that a HIIT (High-Intensity Interval Training) session was his go-to workout when travelling and even revealed one such workout to his huge Instagram followers.


Wood has given D’Marge a simplified program that requires no equipment and can be completed in just 10 minutes. The circuit session is made up of six bodyweight exercises that everyone can do and the goal is to complete as many as possible in the time allowed. 

The 10-Minute Sam Wood Hotel Workout

  1. 10 Pushups 
  2. 10 Squat Jumps
  3. 10 Plank Up Downs
  4. 10 Alternating Lunges
  5. 10 Burpees
  6. 10 seconds rest

“This is the perfect combination. Repeat as many times as you can for 10 minutes” 

It may seem easy and it is intended to be, you don’t need a gym and you don’t even need to sweat all over your hotel room furniture. Just clear some space on the floor and you’re good to go. The workout can also be tailored to be shorter if you find 10 minutes too taxing on your travels.

Wood did recommend though if possible to travel with equipment like a skipping rope or a resistance band just to add some variety to your workout. It also increases the options of bodyweight workouts that you can achieve in the room. 

“Cardio and resistance covered and endless possibilities. Keep it compact and lightweight for travelling and you can’t go wrong.” 

So now you have no excuse to skip a workout when travelling. 

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