13 Fat Burning Hotel Hallway HIIT Cardio Workouts

When was the last time you did a HIIT cardio workout at a hotel?

If you’re like most folks, I’m sure you utilized the hotel’s gym to perform your HIIT (high intensity interval training) cardio session.

If not at the hotel’s gym, maybe you did your quick HIIT cardio session (P90X, Insanity, jumping jacks, burpees, etc.) from inside your hotel room.

What if I told you there was one more location that you could use to get a good cardio workout in?

Your hotel’s hallway!

High Intensity Interval Training + Hallway = Crazy Idea?

Why Use Hallways For HIIT Cardio Workouts?

Think about it.

What’s the longest stretch of space at a hotel?

Unless you’re staying at a super luxurious hotel with a great big lounge area the answer is typically the hallway.

Hotels want to acquire as many guests as possible so they will try to build as many rooms as possible.

How do hotel guests get to their rooms? Through hallways of course!

Therefore hotel hallways are quite lengthy due to all the rooms.

Most hallways are designed in a straight up and down, shotgun approach. When I say shotgun, I simply mean that you can see from one end to the other end of the building if you were to step into the hallway.

Larger hotels are shaped more like squares or rectangles. This design allows a hallway to extend into another hallway at each corner.

Both types of hallways work fine for these workouts I have designed.

HIIT Cardio Hotel Hallway Workouts

These workouts were written without the use of any additional equipment other than what the hotel guest would naturally carry with them.

You can always make things harder by adding some weighted objects and/or dumbbell weights to some of these routines. If using the hotel’s dumbbells, please make sure you have their permission to use them in the hallways.

MicVinny Disclaimer: I don’t want to get a call from some hotel manager saying: “Our hotel guest said that you told them to use our weights in the hallway. That’ll be a $500 fine sir!”

Become A Track Star

The first HIIT cardio workout that comes to mind when looking at how hallways are built is the 50 meter sprint. You know the event at the Olympics that determines the world’s fastest man or woman.

Now you don’t have to be Usain Bolt level fast to do this workout.  Just as long as you give it more than 80% effort, you’ll easily reap the benefits of sprinting.

Please be careful with your hallway sprints. Do these when you know the hallway will not be crowded.

If people unexpectedly show up in your hallway, be respectful and slow down, stop or move around them. You can always start your sprint again when they leave.

Hallway Sprints

Just like the Olympics, start at one end of the floor on your two legs and run as fast as possible to the other side of the hallway.

Go as far as you want.

Take a 40-60 second rest and repeat 7-10 more times.

Professional Hallway Sprints

Just like before, except start your pace with all four of your limbs touching the ground just like a professional sprinter.

This creates a different starting position and gets more muscles involved in that initial burst of speed.

Bear Crawls

Get down on all fours and quickly crawl across that hallway.

When doing this for the first time, aim to go at least 5 doors down the hallway.

Once you reach your desired number of hotel doors, take a 40-60 second rest.

For your next set, try to do the amount of doors you did last time plus one more.

Keep adding more doors for each additional set until you can’t physically performed the hotel door distance anymore.

Try to beat that number next time.

Forward and Reverse Bear Crawls

Just like Bear Crawls except once you reached your door number, you now have to go back to where you started in reverse.

Ex: 5 doors forward, 5 doors backward, rest 40-60 secs. 6 doors forward, 6 doors backward…etc.

Crab Walks

Instead of getting on all fours like you do for the Bear Crawl, you get on all for legs from a posterior position which makes you walk like a crab.

Use the same idea for the Bear Crawl. Just don’t be surprised if you can’t go as far with this movement due to the position it puts your body in.

Try to do it in forward and reverse as well.

Farmers Walk

Overhead Farmers Walk

This sounds simple to do but trust me; it’ll get your heart pounding.

Place both hands above your head and walk up and down that hallway as fast as possible for two minutes straight.

Take a 30 second break and then repeat four more times.

Weighted Overhead Farmers Walk

If the above was too simple, it’s now time to graduate to the next level.

Using any weighted object (pillow, laundry bag, luggage, dumbbells,etc.), raise that object evenly above your head and do the same as above.

If your arms start to give out, stop, put them safely down and then put right back up and continue going until your two minutes is up.

Two minutes walk.
One minute rest.

This sounds so easy but trust me, it’ll hurt in a good way.

One Arm Suitcase Farmers Walk

Using a suitcase, hold it on one side of your body as you walk down the hallway as fast as possible. Once at the other end, switch hands and walk back to where you started.

Keep going until your two minutes is up.

One minute rest
Repeat four more times

The key is to use your core/abs to keep you stable. You will find the opposite side of your body doing all the work as it stabilizes your mobility.

Hands to the Side

If you don’t have super long wingspan like I do try this.

Raise your arms completely to the side until they are at shoulder level.

Now start walking down the hallway without lowering your arms.
Go for two minutes.

If your arms get sore. Stop, lower them down really quickly but put them back up and keep going until your two minutes are up

Three Doors Down

Here’s a simple hallway HIIT circuit you can do with just 3 exercises:

  • Inchworms
  • Toy soldiers
  • High Knee Skips

For every three doors you pass, you will switch exercises.

Inch worms

Toy soldiers

High knee skips

Once you do each exercise at least three times, take a 60-90 second break and repeat 2 more times.

Floor by Floors

Bottom to the top

Start on the bottom floor. Walk the entire floor from one side of the hallway to the other side where the stairs are.

Run up the stairs to the next level. Walk that hallway to the opposite staircase. Run up the stairs to the next level.

Repeat until you’ve made it to the top of the hotel.

Top to the Bottom

Same as before but start at the top and work your way down.

Odd/Even Floors

You can do the bottom to the top, but instead of stopping on every floor, you can sprint up to either the next odd floor, or even floor.

Give these hallway workouts a try during your next trip!

How To Pick A Post Workout Drink While Traveling

Everything doesn’t always go as planned when traveling.

Heck, I even got food poising 4 hours after recording this video.

It also took me over a month to realize this post never even posted when it originally was suppose to!

Is it embarassing?  Yup!

But you didn’t see me just give up.  Neither should you!

You can still have a great workout no matter where you travel to!

Anybody that’s been lifting weights for awhile knows that proper nutrition can make all the difference in the world in how your physique looks.

In today’s video, MicVinny talks about getting a proper post workout drink from a limited convenience store while traveling.

Post Workout Drink Video Highlights

  • MicVinny’s current workout routine
  • Pre workout meal recommendations
  • Peri Workout nutrition
  • Post workout meal ideas
  • Comparing high protein post workout sources
  • Is Milk better than protein shakes?
  • Making the best choice with what you have available


MicVinny is a body transformation specialist who provides Fitness  For Traveling Professionals


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14 Stair Workout Exercises For Work, Home or Travel

Not too long ago I was working as a personal trainer at a local gym. As I walked around the floor trying to find some potential clients, a woman approached me.

She had just signed up for personal training services and wanted to know the names of all the cardio equipment.

I explained to her that the best workout for her would involve the free weights section.

She proceeded to say that’s what she would be doing with her newly hired personal trainer (sadly not me). She was more curious about her favorite cardio machine, the Stairmaster.

A secret that most people don’t realize is that most personal trainers despise cardio machines. If you walk into any gym in America, the most out of shape people are always on cardio machines.

She seemed like a nice person, so I kept my opinions to myself and walked her over to that gym’s stairmaster.

As I explained the controls, she mentioned that this was her favorite machine of all time. She would literally walk stay on this machine for hours at her old gym.

It was at that moment that a lightbulb went off on top of my head.
As great as the stairmaster is at getting you tired, I realized I could do better.

Not necessary for her, but for all those out there in the working world. I realized something that almost everyone that works have in common.

Whether staying at a hotel, working from home or working inside a big office building, everyone seems to have access to some stairs!

The Young Engineer’s Discovery Out Of Boredom

Once upon a time, MicVinny worked as an electrical engineering for this cool government contractor project. My team consisted of 4 people.

The project revolved around using a person’s automatic brain response to detect whether or not that person recognized the image being displayed to them.

It was a pretty cool experiment!

The only problem I had with the job was that when we were not running experiments; I didn’t have much to do.

Working eight-hour days was extremely boring!

To make the day go by faster, I would go to the top of the building and proceed to walk down the stairs.

I could not get on the staircase from the ground floor so I had to go all the way to the top. I figure it was better than nothing.

MicVinny’s Top 14 Stair Workout Exercises

In the tradition of me walking down those stairs, I have put together 14 stair related workouts for anyone with access to stairs.

You can do this during your office breaks, lunch break, after work, your home, in a hotel or whenever.

The key is to understand that you don’t need a fancy expensive piece of machine to get the benefits of stairs.

Just use real stairs!!

Warning: You will definitely sweat and feel painful sensations in your legs with a side benefit of better cardio endurance, fat burning and more strength in your legs.

Stair Exercises For Cardio & Conditioning

Race To The Top

Set a timer and proceed to go up the stairs as fast as possible (but in a safe manner).

Once at the top, check your time.

Walk back the steps and repeat.

Each day, try to beat your previous best time.

If you have several flights of stairs, try small progressions. (sets of 2 flights of stairs today, sets of 3 flights next time, sets of 4 next week, etc.)

From The Bottom To The Top

Just like Race To The Top except you’re going to keep the timer rolling as you quickly make your way down to the bottom.

Once at the bottom, you’ll stop your timer and check our time.

Take a short rest and repeat if necessary.

Down Low

Some buildings have emergency doors that prevent access to stairways from the ground floor.

If you have such a situation in which you cannot access the stairs from the bottom floor, try getting into the staircase from a higher floor.

The object of Down Low is to go down the stairs as fast as possible.

Once at the bottom, take the elevator up, and repeat as fast as you can for as many rounds you want to go.

This routine is not as effective as running up stairs, but it’s better than nothing.

2 Steps Up 1 Step Down

For every two steps you go up, go down one step.

Repeat until you’re up at the top.

You will want to go at a slower pace to avoid tripping. Time yourself and try to beat your time.

3 Steps Down 2 Steps Up

Like the previous, but you will be starting from the top of the stairs.

For every three steps you go down, you will go two steps up.

One Small Step for Man

Take just one small step forward and bring both feet together.

Now use opposite foot to go to the next step and repeat.

This movement will take longer to complete but will give you a nice tension in your quadriceps

One Giant Leap for Mankind

As you go up the stairs, try to stretch your legs out so you can skip 1-3 stairs. The idea is to fully stretch your legs out.

By stretching your legs out, you will emphasize your glutes and quadriceps.

Reverse It

Walk up and down the stairs backwards. Takes some coordination and balance, but stick with it for a change of pace.

The Animal Crawl

Crawl up the stairs like an animal with all four limbs helping you up. This is an upper and lower body movement.

Resistance Stair Exercises

So far everything has been more cardio focused. These last exercises are more about using the stairs to help build some muscle.

Incline Pushups

For those who suck at push ups, use the stairs for assistance.

Go as far high as you need to go to be able to do at least 5 incline pushups.

Try to improve each time.

As you reach 15 reps, go down one stair. If able to do 15 again, keep going down…repeat until you can do 15 normal push-ups.

Stair Squats

One of my favorite squat progressions (see: 4 Simple Bodyweight Squat Progressions You Should Learn). Go as low as you comfortable can.

Seated Leg Curls

Just like the machine you will find at a gym except instead of weights you’re going to be using the side of a step for resistance.

While seating on a step, squeeze your hamstrings as you try to bring your legs towards your glutes. Squeeze for 3 – 5 seconds before releasing.

Single-leg partial squats

If you can’t squat I’ll make an exception if I see you do this one!

Go up and lateral stand on a step with your left leg. Slowly lower your right leg down until your foot is just above the ground.

Pause for 3 seconds and try not to touch the ground or the wall for stabilization. Slowly raise your right leg up in two seconds.

Repeat 4 – 8 more times. Switch sides.

Bulgarian Squats

This is like a lunge but with your back foot resting on a stair. Choose a step level that’s comfortable. Place your right foot behind and proceed to squat down with your right foot.

After doing these exercises, you’ll never look at a flight of stairs the same way again!

How To Confidently Eat Healthy During A Business Dinner

While working in the corporate world, business dinners are inevitable. If you’re a person trying to get a new deal, most likely you will have to wine and dine your potential client and/or customer.

Jack’s Business Dinner Scenario

Time: 6:30 PM

Jack is anxious as he drives his rental car in search of a parking spot outside the restaurant. He is meeting up with two work colleagues and three managers from Santech Industries.

Santech Industries is a potential new client that could help Jack get a $2,000 bonus if he is able to complete this deal. Jack feels nervous about this dinner.

Not only is the pressure on from his job, but he also hired this handsome young guy named MicVinny to be his travel fitness coach. This was Jack’s third week of working with MicVinny and he was seeing awesome progress with his health.

But this night was different from the other nights. This was the first time Jack had to eat at a restaurant with his co-workers since starting his new fitness plan.

Additionally, Jack was going to be eating in front of strangers who he needed to do business with.

How was he going to survive?

Luckily, Jack remembered this exact article and pulled this page up on his phone!

Why is a business dinner stressful?

First impressions are everything. When out in the working world your job is to make money.

In order to make money you have to work for a business.

In order to get money into a business you have to have a service that others would want to pay for.

For most of us, business starts through networking and conversations.

Work dinners are a key aspect of doing business for most traveling professionals. It literally allows you to break bread with others.

The problem is that after eight hours of being at work, you like to think of the nighttime as your time. That’s why business dinners are more intimate than lunch meals.

You’re giving up your night for your job. Not having that typical evening “alone time” causes you to feel somewhat stressed out.

Peer Pressure

The way you talk, dress, joke and eat is controlled by those you spend the most time around. If you work a typical 8 hour day, you spend more time around co-workers than you do your family.

If they follow a crappy diet, guess who else is going to follow a crappy diet?

When out at a dinner, everyone is trying to impress everyone else so everyone is going to do what comes easy. What comes easy is to order what everyone else is having.

In the case of the healthy traveler that means you’re going to have to resist peer pressure.  That means you will most likely look like the odd man out.

Or will you…….

How To Prepare For A Business Dinner


If you know there will be an important dinner meeting with prospective clients you have to get your head right before it even starts.

Pay attention to whether or not you exercised for the day. If you’ve had time to lift weights 1-2 hours before the dinner, then you know your food choices should include lots of protein and some carbohydrates.

Your body needs those macronutrients as fuel so you can properly recover from your workout.

If you worked out in the morning/lunch hours, then hopefully you already had a good post workout meal consisting of protein and carbohydrates.

Tonight is more about not going over your maintenance calories for the day. So you have your choice of a high protein, high fat meal (think paleo) or a high protein, low carb meal.

High fat, high carb should ALWAYS be out the picture!

If you didn’t workout then dinner is still all about maintenance and not going over your calories for the day. This meal should consist of as many healthy vegetables and lean protein sources as possible!

Other Business Dinner Prep Options

Practice Intermittent Fasting While Traveling

If you think that you’ll be surrounding be too much tempting food during your trip you can always practice intermittent fasting.

Just skip breakfast (and maybe lunch if you can handle it) and eat at dinner.

Intermittent fasting does not give you a pass to eat whatever junk food you want!

It’s just a good method to ensure that you stay within your maintenance calories for the day.

Your meal will be larger than the normal “3 times a day” template, but you’ll feel more satisfied and know that you stayed close to the amount of calories you needed for the day.

Drink A Protein Shake Before Dinner

A simple tip when eating out frequently is to drink 20-40 grams of protein before dinner.

Protein adds in creating satiety in your body. By drinking this beforehand your appetite won’t be as large.

Plus you had something your body truly needs which is protein! As a bonus it’ll help with that sweet tooth of yours if dessert is present!

How To Survive The Business Dinner

Now that you had a pre-dinner game plan, its time to head into that dinner like a Boss!

You want to display confidence because that’s what will garner the respect of everyone else.


Let’s get this out the way.

This is where most people get scared and cave in.

If your goal is truly to get in better shape, lose weight, gain muscle, etc., then you know alcohol consumption will not help!

“But what if everyone else is ordering alcohol, I don’t want to stand out”

Which is going to look more impressive to a stranger?

A herd of sheep with their heads down, or that one black sheep in the middle sipping some water with their head held high!

You need to remind yourself that:

“My dream is bigger than that drink!”

If that is true, then you wouldn’t care about what everyone else is drinking. If you really do get questioned why you’re not drinking, just tell them the truth!

“I’m currently on this workout routine where I can’t have alcohol.”


You just shut that down. The next thing they will ask is probably about your workout routine.

Guess what, you’ve just became the most interesting person at the table.

You’re not being like everyone else and caving in! That’s how you flip that around!

It’s all about confidence!

What You Should Order From The Menu For Dinner

When looking at the menu your eyes should go towards the salad options first (See: How To Confidently Create A Healthy Salad From Any Restaurant Part I and Part II).

If they don’t have great salad + protein add on options, go ahead and see what main courses fits the plan.

You want to go with high protein meat sources.

Do not order anything fried!

Look for grilled, steamed or sautéed versions. Expect there to be extra oil/fat on the meats cooked from any restaurant.

Always add a side of extra vegetables with your entree. Again, try to avoid butter/oil if possible.

Your carbohydrate sources should consist of rice and baked potatoes (white or sweet potato).

No extra butter, sour cream and/or cheese! Your carbs should be natural with no sauces.

When There’s No Good Healthy Food Options

If you’ve searched that menu and all you see is fat plus carb sources, I’ll give you a couple of options:

Order More Salad

Double up on the salads! If those are the best options, go for it.

Practice Portion Control

If the salads are horrible options, its time to practice portion control.

Try to pick the “best” option you see. Despite it having lots of fat and carbs in the same meal, you’re going to eat only one-fourth of the dish.

Yes, just one quarter of the dish.

You will stop eating the food for 10 mins. During this 10 mins you’re going to have conversations, listen to others and drink as much water as possible.

Once that 10 mins is up, see if you’re hungry.

If your stomach is not shouting at you with hunger, then that’s it for now. You don’t need to eat another bite. If still hungry after 10 mins, go eat another 1/4 of the dish and repeat.

If unable to finish the food, you can always take the food to go or you can just throw it away.

I’m a person that hates wasting food, but remember that in realty you’re not wasting food!

This is food that people should not be eating anyway! All you are doing is preventing someone from getting heart diseases.

It’s ok to toss it, don’t lose sleep over it!

If you get hungry later that night on your way back to your hotel or home, you’ll be in a better situation to actually order a healthier food option than you were if you continued to eat that poor restaurant option.

I’m scared none of this would work, what if they keep asking questions

If they keep going deep and intimidating you I have a simple solution.

Tell them about me!

That’s right send them directly to this website!

My About page tells my history.

I have an electrical engineering and international business development background. Do you know how many business dinners I have been to in my life?


Do you know how many times I regretted caving in?


Do you know how I finally lost all that weight and stayed in shape despite traveling 24/7?

By using the advice above!

If you want to look different, you have to do things differently.

I work with high ranking professionals such as managers, CFOS and CEOs. I know how much they secretly want to live a healthy lifestyle but feel like they have to do what others at these business dinners want to do.

Stop giving into the game of business dinner peer pressure.

Take the lead!

Get the deal done!

Have some fun!

Be confident and make that business dinner work for you!

Pivot When Life Don’t Go As Planned

So what do you do when:

  1. You forgot to bring your lunch to work?
  2. You have no workout shoes in your gym bag?
  3. Your water bottle was left at home on your kitchen coutner?
  4. You get food poisoning while traveling?

You learn how to pivot!

Life will never go according to plan. The harder the goal, the bigger the distractions that will pop up in your life to prevent you from reaching your desired destination.

The weak minded will allow those distractions to trick their minds into thinking that obstacles are too hard to overcome.

What will happen to that person over time is a lifetime of regrets.

I don’t want that for you!

In today’s video, MicVinny shares the awful details of what happened that night he got food poisoning and how it affected his own fitness plans.

Instead of just giving up on your long term goals, MicVinny will teach you the mindset you need to immediately get back on track with a new plan.

While trying to achieve any dream, DISTRACTIONS WILL COME…..you just got to pivot!

Watch and learn how!

How To Pivot Video Highlights



MicVinny is a body transformation specialist who provides Reliable Fitness Solutions For Traveling Professionals

Get My FREE No Gym No Problem Bodyweight Workout course for free!

Sign Up Here: http://www.micvinny.com/freeworkout

MicVinny Best-Selling Fitness Books

Release The Beast: Conquer Mental Physical & Diet Challenges To Unleash The Champion Inside!  Book And/Or Audio Book:

Just Keep Going: How To Avoid Seasonal Weight Gains & Finally Get To The End Of Any Fat Loss Diet Plan