Guest bodyweight workout by @gymlessfitness

This is the first guest workout from a guest author, Ms Mika Olivotti. Mika runs the inspirational instagram account @GymlessFitness. You can check her out here. 

On her account, Mika provides great tips on how to train without a gym, including demonstration videos. If you end up in a town with no gym, you can try this great bodyweight workout to help keep you in shape!


“Being a university student that works in a large gym chain in Japan has slowly but surely made me (who was an avid gym-goer in the past) want to avoid the gym at all costs. The only alternative for me was to find other way to workout, i.e., at home, in parks, etc..

As it happens, I have had a lot of experience with working out in hotel rooms/suites, My father actually lives in a hotel at the moment. In addition to this, you cannot always find a gym whilst travelling. As a result, every time I go to visit my father I used to end up working out in a suite, despite the fact that the hotel has a great gym.. (yes, its a little odd.. I know).  It was out of this situation that @gymlessfitness was created.

But whether or not you are travelling and staying at a hotel or just simply working out at home, there are a multitude of quick and easy workouts you can do that are effective and thus will keep you on track! I have designed the HIIT (High Intensity Interval Training) workout below that you can do in small spaces like hotel rooms.

Repeat each of these circuits 3-4 times depending on your level of fitness! 

Circuit 1

  • 20 Burpees
  • 40 Lunges (20 each side)
  • 15 Jump Squats
  • 20 Push-Ups 

Circuit 2

  • 50 Mountain Climbers 
  • 2 Minutes of Jumping Jacks or Jump-Roping (if you have one on hand)
  • 30 Leg Lifts
  • 1 Minute Plank

I post daily on my instagram @gymlessfitness where you can find more workout moves and videos. You can check out a few examples below. Goodluck and I hope you enjoy these workouts!