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 Easily Create A Eating And Workout Plan For Your Current Situation

Have you ever had the perfect eating and workout plan interrupted by an unexpected situation?

Could it have been an injury?
Or how about being sick for multiple days that forced you to abandon your plan?

Well I’m living proof of what happens when things take an unexpected twist.

Weeks ago, I suffered from a severe case of food poisoning that made me have to rethink my diet plan. While recovering, I decided I would utilize the Velocity Diet as a way to get a lean body while lifting weights.

I saw that the current version of the Velocity Diet seemed like a perfect way to slowly get my body use to eating solid foods again.

Additionally, I wanted to see if it was a possible solution to many traveling professionals eating problems. Four to five protein shakes a day plus one solid meal, pretty simple right?

All a person needed to do was buy some supplements and follow the Velocity for 28 Days straight.

Well it’s always easier said then done!

In today’s video, MicVinny gives you the 411 on what went down while on his last week of the Velocity Diet and how he is now creating a new plan for his new unexpected reality.

Use the advice given to jump start your own workout and nutrition plan based on your current situation.

Eating & Workout Planning Video Highlights

  • Weight loss progress while on the Velocity Diet
  • The unexpected injury that changed everything!
  • How to transition off a protein supplement diet
  • Pivoting due to a life changing moment
  • What exactly is your goal?
  • How long are you willing to stick to your plan?
  • Know your schedule
  • Signs of good/bad eating habits
  • Release The Beast
  • Focus on nutrition and habits first!

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!

8 Quick Steps To Finding A Decent Gym While Traveling

Let’s get ready for a productive business trip with the plan of working out at a decent gym while traveling:

  • Bags packed…check
  • Favorite shirt…. check
  • Favorite tie…check
  • Laptop……….check
  • 10 different cords for all your electronics…check
  • Gym clothes…check

Hmmmm what’s missing?

An actual decent gym while traveling to workout in!

You’ve been lifting weights for the pass two months and want to continue your momentum.

But the problem is that the hotel you will be staying at doesn’t have any barbells, dumbbells or modern machines.

Not even a Swiss ball or yoga mat!

What’s a fit traveler to do!

Listen to Aaron Rodgers:

Yes, that’s right…R-E-L-A-X!

Your pal, MicVinny is here to help you figure out how to find a gym that will meet all your bodybuilding, powerlifting or barbell weightlifting needs.

Step 1: Visit the hotel’s website

Before the trip take a look at the hotel’s website. Look for quality pictures of the gym.

If all you see are the standard treadmill and elliptical pictures, you can assume there’s no real weightlifting equipment.

Step 2: Call the hotel

Yes actually CALL the hotel.

Despite our advance technologies we simply forget how important it is to connect with people. You can save yourself a lot of time and hassle by calling the front desk.

These people’s jobs are to serve and keep hotel guests happy. Call the hotel and ask them what exactly is in their gym besides what you see in the picture.

Pictures don’t always give you the true story. Most major brand hotels have strict policies and use the same stock photos on their websites.

Also always know that the cheaper the hotel, the cheaper the amenities.

One of the first amenities to get cut in cheaper hotels is the hotel gym. That’s why most budget friendly hotel gyms are so bare.

Step 3: Ask the hotel about local gyms

Now that you’ve got them on the phone, ask the staffer if their hotel has any agreements with local gyms. This is one of the most overlooked aspects of staying at hotels.

The majority of hotels understand that their hotel gym doesn’t meet fit people’s fitness requirements. They are in the business of making guests happy and making a profit.

An easy way to make guests happy is by making special arrangements with local gyms.

Most hotels will have a list of local gyms that their guests could visit.
A really good hotel will establish some sort of discount with that gym.

Some hotels go above and beyond and have specials where their hotel guests can use that gym for free if guests show their hotel’s room card key.

You would never know any of this information unless you TALK to the hotel staff.

Step 4: Do a Google Gym Search

As obvious as this choice is, I list it as the fourth step because you could save yourself so much time by doing the first couple of steps.

After speaking with the hotel staff, you now know what gyms they recommend and which one’s you could use for free or at a discounted rate.

This makes doing your Google search easier.

Additionally, you should have somewhat of an idea of where you will be spending most of the time on your trip. Knowing where that job site is, maybe there’s something on your way from work that would be convenient as well?

Personally, I would recommend whatever gym the hotel recommends and/or a gym that’s closest to your hotel. The reason I recommend those is that it eliminates the excuses.

Most of you will need to go to your hotel to change into your workout clothes. If you remembered to bring them with you to work, then you get a gold star!

But for those that need to go back to their hotel to change clothes, it gets easier to lose motivation to work out once you’re back inside your room.

If the gym you’re working out in is farther away, that excuse only get’s amplified!

Step 5: Visit the gym’s website

Take a look at the gym’s website and see what they’re all about.

What equipment do they have in there?
What hours are they open?
Do they have a locker room?

Remember that the reason you are going to a local gym is because you want more than what your hotel’s gym has to offer.

If there’s nothing special, then why go?

An additional reason to visit the website is because if your hotel doesn’t have a special agreement with this gym, you can check the website for a free guest pass or some other discount.

Step 6: Visit the gym’s social media sites

This is a small but significant step. Analyzing a social media page gives you an idea of what type of crowd goes to that gym.

If you see energetic people, expect an energetic place. If you see a dark damp cave, expect a dungeon like atmosphere!

Also pay attention to the gym equipment and how people are using it.

That will help determine if the gym will meet your needs.

The better the social media page, the higher the odds of that gym having a great vibe to it.

Step 7: Call the gym

Yes again, actually SPEAK with a person! There’s information you can gather from the gym staff that you can’t get from a website.

“What are your peak hours?”
“Do a lot of people use the squat rack?”
“Can I do deadlifts?”
“Could I take a class?”

Just tell them your story:

“I’m staying at X hotel for X amount of days and was thinking about using your gym? Do you have any specials for travelers?”

You never know what type of deals they have that’s not being advertised.

Gyms like to make money but they understand that a traveler is only going to be in town for a few days. A good gym staffer will tell you about a price that’s not advertised anywhere.

One of the gyms I use to work out had a cool work around for travelers.

One day passes were $10, one week passes were $25 and one month passes were $50.

But how much was a month to month membership?  Just $29!

If you told them your story (I’m in town for three days and would like to work out), they would sign you up for a month-to-month membership, charge you your first month, cancel your enrollment fees and then cancel your next month!

Something they would NEVER advertise!

Again, something nobody would have ever known unless talking with the staff.

Step 8: Make the decision

Now that you have all the information, it’s time for the easy part.

Make a decision!

Make sure that you analyze all of the important decisions like equipment, distance from hotel, hours it’ll be open, how long you will be staying at the hotel, and the types of workouts you will be doing.

Hopefully now when you travel, you’ll always have an idea of what to do when it comes towards finding a great local gym.

Do you have any advice that I forget? Leave a comment below!

How To Quickly Transform Any Hotel Room Into A Gym

Here’s the situation…..

Your job has you on the road for 5 days straight.  Normally, your company has it’s employees stay at luxurious Marriott brand hotels.  Well, there’s been a slight change in plans because all of the major hotel brands in this town are booked solid!

As you look for another hotel, you realize that the only option you have is some local hole in a wall motel.  You previously had planned on working out at the Marriott’s nice gym facility. 

After arriving to this new motel you find out that:

  1. The only amenity is a continental breakfast consisting of 3 month old stale muffins! 
  2. There’s no gym!
  3. Additionally, there’s no other gym facility within a twenty mile radius of your motel!

“Oh man!  This is going to be a crappy week!”

What’s a traveler to do!!??

First off R-E-L-A-X! 

MicVinny is here to make it all better. 

No matter if you’re traveling for work or pleasure, all you need is a room.  One simple room is all you need in order to have a great workout

Don’t worry about the fancy gym equipment.  I’m here to teach you how that simple room on the road (or even in your own house) can still help you achieve a good workout.

Quick Hotel Room Observation

When you first walk into any room, look at all the objects that are around.  In a typical hotel room you will normally find the following:

  • Bed
  • Desk
  • Chair
  • Table
  • Pillows
  • Sheets
  • Dressers
  • Luggage
  • Lamps

Are all those items bolted to the floor?

If not they can be moved!  Moving the items means that you can create your own workout space.  Additionally you could use some of those objects to do some exercises with.

Creative Hotel Room Exercises

Flip the mattress

When you’re at home, you know the mattress should be flip about every 2-3 months right. You know how hard it its to flip that bad boy right?  Isn’t that the reason you take so long in finally flipping it over?

Well why not turn this “painful” chore into a great exercise game.  Take the covers off and see how many times you can flip that bad boy!  Make sure no objects that could get damage are near the bed and go to town!

See how many times you can flip it in 10 minutes.  Or set a specific amount of flips for the day like 5 flips.  Increase that number during each trip.

Don’t feel to bad about leaving the covers off the mattress if this is your last night in your room, because you’ve just helped the cleaning staff! 

(Please be sure to tip the housekeepers if you do this activity while you’re still actually staying in your room!)

Hotel Room Farmers Walk

Pick up an object and walk side to side with it in your room without putting it down.  This will work out your arms, abs and legs.  Sounds easy but the longer you do it the harder it becomes.

Depending on the shape and size you will either hold it by your side, to your chest or above your head.  Anything over your head will provide your shoulders with a great workout.

Table Inverted Rows

This comes with a warning!  If you’re a person over 225 lbs, you might want to attempt with caution.  Regardless of your size you should still be careful.  One of the best back exercises you can do is pull ups.  Unfortunately you can’t find a bar in your hotel room, so a good pull up substitute is a Reverse Row.  In this case instead of a bar we’re going to use a table or desk instead.

Bodyweight Exercise

Did you know that you had a 24/7 gym with you at all times?  It’s called your body.  It is capable of doing amazing things if you learn how to do it properly. 

Bodyweight routines are the perfect type of workouts to do inside your room.  Nothing is required excepted your imagination and ability to be humbled.

Too many folks over estimate just how strong they really are.  Doing bodyweight exercise allows you to find imbalances in your body and address key weak points.  A few days of bodyweight exercise will do you good if you do go back to your normal weightlifting routine at the gym.

Here’s a simple list of good bodyweight exercise to get you started:

Upper Body

  • Push Ups
  • Wall Push Ups
  • Incline Push UPs
  • Pike Push Ups
  • Bench Dips

Lower Body

  • Sit to Stands
  • Squat
  • Front Lunges
  • Walking Lunges
  • Stiff leg Bodyweight Deadlifts

Abs & Core


  • Burpees
  • Jumping Jacks
  • Fake Jump rope (no actual jump rope involved)
  • Mountain climbers

Now when picking a routine, make sure you do it smartly.  In traditional workouts you try to pick your workout based on groups.

I would simple start with a workout consisting of:

  • 1 Upper body movement
  • 1 Lower body movement
  • 1 Ab/Core movement
  • 1 Cardio movement
Example bodyweight workout Routine
  • Incline Push Up
  • Forward Lunge
  • Crunches
  • Burpees

Training Style

Once you know which exercises you want to do, you now just need to figure out what style of training you will be doing in your room.  Here’s some examples:

Time Based

You pick an exercise and just try to do as many as you can during a time period.  Example:  5 mins of Push Ups


You repeat the exercise for set amount of repetitions with a break in between. 

Example:  5 sets of 10 reps.  Rest 30 secs between sets.

High Intensity Interval Training (HIIT)

HITT is geared more towards getting your heart rate up.  It’s a sneaky way to get a great cardio workout in a short amount of time.  You do the exercise nonstop for a set amount of time before taking a rest for a precise amount of time.  You then repeat.  HIIT should not last for long periods of time (think over 10-20 mins) otherwise you’ll burn out!

Example: 20 seconds nonstop.  40 secs rest.  Repeat 8x


Tabata consists of four minutes of specific exercises done at a specific high intensity pace. 

It is not for rookies! 

You are to keep the rates on/off as prescribed to reap the cardio benefits.  If you do more than 4 mins continuously, then you’re not doing it correctly!

Example: 20 secs on  10 secs off  for 8 rounds. 


The simplest exercise you’re probably overlooking when exercising in your hotel room is probably stretching.  One of the greatest stretching exercises is yoga.  

Yoga is a great way to stretch and get in tuned with your body while being in a hotel room.  All you need is your laptop and a good yoga site.

Here’s some good yoga sites:




There’s also one more exercise you can add in for fun…….


Didn’t see that one coming did you?  

This is a room is it not? 

If you have your loved one traveling with you, don’t hesitate in getting some good loving in to help burn some calories!  I think it’s an activity that you both would enjoy!

(Now if you’re traveling solo, I’m not giving you an excuse to cheat.  I KNOW how some of you think out there….)

So next time you find yourself in a crappy hotel situation, why not give these creative exercises a try!