20 Minute Hotel Room Mini Band Workout

This past week during my road trip, I spent a night at a hotel in Hampton, VA.

I hadn’t exercised out in a few days, and when I went to the gym on site it was under construction…so I made up my own workout while IN the hotel room, using nothing but a mini band. In just 20 minutes I had warmed up, exercised my entire body, and stretched out afterward.

For this workout I wanted to aim for a complete full body routine that will build muscle, burn fat, and also exercise your heart. These types of workouts burn more calories than simple cardio. (Blah cardio).

I hit 8 exercises covering these 4 areas:

Legs – working both the front and back of your legs
Push – chest, shoulders, triceps
Pull – back, biceps, forearms
Core – abs and lower back

That means that you can work out almost every muscle in your body with just 8 exercises – simplicity for the win!

Always start with a warm-up: 25 jumping jacks, 10 squats, 10 push ups, 10 lunges (each leg), 10 hip raises, 25 jumping jacks. Do one exercise right after another – this should take you probably 3-4 minutes.

If you are doing this workout fasted (which I recommend), drink your BCAAs! Also, wear your heart rate monitor to see how many calories you are actually burning.

After that, move into your workout –set your tabata timer for 3 tabatas/30 seconds work/10 seconds rest/1 minute between tabatas to prepare

So, here it is! Scroll down to do the workout with me (Watch the Video)!

Leg Lifts donkeyKicks rows lateral raise lateral-leg-lift pushup bicycle squats




Fat Burning 30 Minute HIIT Workout

ChainChest/Triceps: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Bench press
(2) Overhead cable extension
(1) Dips (weighted if possible)
(2) Push up
(1) Single arm incline dumbbell press
(2) Leg lift
(1) Reverse single arm cable extension
(2) Decline sit up

Back/Bicep: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Pull up (add weight if too easy)
(2) Standing cable curl
(1) Seated incline dumbbell curl
(2) Seated cable row
(1) Dumbbell bend over row
(2) Touch toe crunch
(1) Dumbbell curl
(2) Knee tuck crunches

Legs/Shoulders: 3 sets of 10 reps for the first workout, 3 sets of 16 reps for the second workout

(1) Squat
(2) Lateral raises
(1) Shoulder press
(2) Side lunges: each leg
(1) Lunges with dumbbells: each leg
(2) Plank: hold for as long as possible
(1) Deltoid raise
(2) Russian twist abs

The 7 Minute Workout

Are you super short on time but still need to get your workout in? Try this 7 minute HIIT workout. Do each exercise at high intensity for 30 seconds followed by a 10 second rest. Repeat the entire circuit up to 3 x. I use the Gymboss Interval Timer App.  If you have an I-Phone you can download it from the app store. So, no excuses ladies, HIIT IT!


Plyometrics: Jump on It

Here is some exciting news. That JLO booty you are looking for is only a jump away! All that leaping builds lean muscle mass, your sure fire way to a rounder booty!


Note: Each Exercise 3 sets x 45 sec

Jump Squats


180 Degree Jump Squat


High Knees


Jump Box


Jumping Lunges


Ice Skaters