One of the most commonly asked questions we receive is what should someone do for their workouts when they’re traveling.
Our solution to this obstacle is The Ultimate Hotel Workout.
Staying on track with your fitness can feel like an uphill battle when you’re away from home. With packed schedules and unfamiliar environments, it’s easy for your fitness to become an afterthought.
While travel can be fun, it can also be exhausting. Whether you’re staying in a hotel for work or vacation, the Ultimate Hotel Workout will keep you active and energized so you’re at your best.
Maintaining Momentum
When it comes to your fitness, consistency is more important than intensity.
This is especially important if you’ve been exercising consistently for less than 6 months. Taking a break from exercise while on the road can lead to difficulties resuming your routine when you get back home.
It’s the start that stops most people.
Traveling doesn’t have to mean taking a break. Look at this as an opportunity to prove to yourself you can adapt and overcome when faced with an obstacle.
Benefits of Staying Active When Traveling
Exercise helps to combat travel fatigue as it boosts your energy and mental clarity.
Travel delays and check ins can zap your energy levels. A quick workout can have you feeling your best so you’re ready for whatever the day has planned for you.
Staying active while traveling also helps to strengthen your long-term fitness goals. When you make your health a priority, you’re less likely to overindulge even when you’re not in control of the environment.
Keep It Simple
From our own travels and talking to our members, we know that not every hotel will have a well-equipped gym.
This is why it’s important to keep it simple. If the workout itself gets complicated or requires equipment that isn’t available at the hotel’s gym, it becomes easy to skip exercising altogether.
We’ve found that most hotel gyms will have a dumbbell rack and some form of cardio equipment (such as a stationary bike, elliptical or treadmill).
While the strength training equipment is often limited, having dumbbells ranging from 5lbs to 50lbs seems relatively standard. For this reason, we’ve kept things simple using only dumbbells in the workout.
The Ultimate Hotel Workout needs to be a workout you could do at any hotel.
The Workout
We’re huge fans of workouts with the On The Minute format. In order to keep it simple, the Ultimate Hotel Workout has this exact format.
The workout has 4 exercises and you’ll alternate exercises every round. The goal is to exercise for 15 to 20 seconds (when the timer beeps) and then rest for 40 to 45 seconds before moving to the next exercise.
For our members, we have The Ultimate Hotel Workout programmed for your in Train Heroic. Otherwise, you can download an app such as Seconds Interval Timer.
If you want to do 7 sets of each exercise, you’ll set your timer for 28 minutes. For 8 sets each you would set your timer for 32 minutes and for 10 sets each you’ll need 40 minutes on the clock.
Exercise 1 – Push Ups
If you can’t do a full body push up, we recommend elevating your hands on a bench. Note the number of reps you can consistently complete in 15 to 20 seconds.
Exercise 2 – DB Goblet Squat
Select a weight that is challenging and note the number of reps you can consistently complete in 15 to seconds. If a 50# dumbbell isn’t challenging, grab two of them!
Exercise 3 – Single Arm DB Row
Select a weight that is challenging and note the number of reps you can consistently complete on each arm within 15 to 20 seconds. You’ll obviously need to allow time for switching sides.
Exercise 4 – Goblet Lunge
Select a weight that is challenging and note the number of reps you can consistently complete on each leg in 15 to seconds. Feel free to grab 2 dumbbells if you prefer holding the dumbbells in a different manner.
As mentioned earlier, decide on the number of sets you’ll perform for each exercise, set your timer and get to it!
Conclusion
Staying in a hotel (while traveling for work or pleasure) doesn’t mean you have to put your fitness on hold.
The Ultimate Hotel Workout is simple, effective and adaptable to any hotel gym.
By staying consistent, you’ll maintain your momentum and your energy levels so you’ll feel great both on the road and when you get back home.
