Get the Most from a Hotel Gym
Vacation. The time when one gets to relax and do nothing. It’s what we all crave to refuel from work, our commutes, and the everyday grind. Ask someone if they will workout while on vacation and they’ll look at you like you have just grown a 2nd head. Vacation is looked at as a reward while working out on vacation as a punishment. We need to change that mindset and realize that both are rewarding. Why not take care of yourself while away so you will have more energy and can indulge a little more without feeling guilty?
If you vacation is already full of excursions or long city walks, that is likely more than enough exercise to keep your fitness in check. For example, my girlfriend and I went to Italy for 10 days and didn’t visit the gym at all, but with all the walking and keeping the eating in check, I actually lost 5 lbs. Seems like walking is a phenomenal exercise.
When to fit in a workout while on vacation
Now let’s come back to our “lazy” vacation. There’s no reason you can’t schedule a 45-minute workout during the day.
- If you’re an early riser, get it in before breakfast. You will feel more alive and relaxed before hitting the beach chairs. Then you can relax, read your book, take in the sun, whichever you want because the workout is done.
- If you’re like me and prefer lazy mornings, get your workout done in the afternoon. There’s only so much laying around in the sun that I can take. So take a 45 min rest from the rays and get your workout done then.
- If you’re a night owl, then there’s no better way to shake off the lazy’s then a 45-minute workout before dinner. Get it in, shower and then hit the town.
Since you’re on vacation, change it up. Do things that you normally wouldn’t do and give that attention, whether it’s cardio, circuit training, or mobility and flexibility. You’re on vacation, so make it fun and exciting. Your workouts don’t need to be as serious as they are when you’re home.
Getting the most from a hotel gym
Though many hotels are adding our new V Series Cardio equipment, many hotels continue to have limited equipment: a couple treadmills, an Arc Trainer or cross-trainer, some weight machines, a few dumbbells, a physioball, and bands. While this may not be the range of equipment you are used to, it is enough to have a fun and challenging workout. Remember: you’re on vacation, so have fun!
Sample hotel gym workout
Try this 45-minute whole body workout to stay focused on your fitness, clear your mind, and get the most from your vacation. Make up your mind up that you will spend no more than 45 minutes in the gym. It’s a reward for the body and mind so make sure you say that.
- Hop on that treadmill and start walking to warm up
Mobility work (10-15 minutes)
- Overhead lunges and hinges
- Lat stretches with chest stretches
Circuit (repeat 3-5 times with 90 second rests between sets; 25 minutes)
- Focusing on your legs
- Alternating back lunges
- Hip bridges with feet on a physio ball
- Treadmill or Arc Trainer sprints (30/30 second on/off, repeat 5 times)
- Focusing on your upper body
- Lat pulldowns (or 1-arm dumbbell rows if a pulldown is unavailable)
- Chest press (or push-ups if a chest press or functional trainer is unavailable)
- 1 min sprint on an Arc Trainer or cross-trainer (or treadmill if a cross-trainer is unavailable)
- Lat raise (or dumbbell shoulder press if a lat raise is unavailable)
- Splitters with band
- Mountain climbers (30 seconds)
- Side planks (15 seconds each side, 3 times)
- Cable curl on a functional trainer (or dumbbell curl if the equipment is unavailable)
- Tricep pushdowns or cable extensions
- Side to side hops (30 seconds)
Cool-down (5 minutes)
- Finish with some light stretching and mobility work.
Time yourself so you can finish within 45 minutes. If you find yourself running behind, take it easy and cut out one of your repetitions.
Looking for more travel workouts?
The best part about working out while traveling is that it gives you the opportunity to feel invigorated, accomplished, and make the most of your vacation.
Richard Krol has a BS in Physical Education from SUNY Cortland. He is certified by American College of Sports Medicine as an Exercise Physiologist, Ignite 360 certified by IMG Academy on how to train and evaluate athletes, a certified Speed and Agility Coach by Athletes Acceleration, a certified as a TRX Instructor with black rank, and a World Natural Pro Bodybuilder, coach and judge. His brand is Primal212, which embodies mind, body and spirit in a holistic approach to life and fitness. You can find Krol on Instagram (Primal212) and Facebook (Primal212).