How to stay fit in a gym-less hotel

How to stay fit in a gym-less hotel

by Evigan Xiao 11 Feb 2020

According to the Rolling Stones, “you can’t always get what you want. But if you try sometime you just might find, you get what you need.” Aside from simply being an awesome song, it also contains an essential truth: compromise isn’t all that bad a deal. When it comes to staying at a hotel, you might not always get one that comes with a gym. At time like these, it pays to get a little inventive with what you can do in your hotel room in order to stay active.


Bodyweight exercises

Humble bodyweight exercises like the push-up and burpee can be utilised to great effect when arranged in a circuit-style fashion, or when performed as supersets. By alternating between upper and lower body exercises combined with minimal rest, you can achieve a full-body fat-burn without needing a single piece of gym equipment.


Suitcase movements

The weary traveller, even when armed with just a suitcase can still get a proper workout done. The modern suitcase is a fairly light container that can hold a great deal of weight. This makes it a suitable as a stand-in for your regular barbell. You can do squats, deadlifts, presses and pulls just by using your suitcase the same way you would use a barbell. You can even progressively add weight by putting more items inside it.


Resistance band training

Resistance bands are small, light and come in a variety of strengths, making them the perfect choice for the travelling fitness enthusiast. Using them allows you to add further resistance to exercises like squats and push-ups, resulting in greater intensities. Their versatility also allows you to perform mobility drills such as shoulder dislocates and even certain isolation movements like bicep curls.


Kettlebell movements

If you’re truly serious about getting some quality work done in your hotel room, you can consider packing a kettlebell with you. They might be heavy, but they are by far the best choice for this category due to their ability to generate a significant amount of stress on the body through training. From swings to squats to get-ups, you’ll be able to turn your hotel room into a gym of its own.


Jump rope

Skipping might sound dull in comparison to what’s mentioned above, but jump rope training is actually a very efficient way to develop full-body conditioning. Boxers and fighters are known to use jump rope drills not only to build cardiovascular endurance, but to also maintain or reach their desired leanness. If double-unders for time aren’t enough of a challenge, you can consider matching it with Tabata protocols for a greater fat-burning effect.


Hotel room training need only be as dull and boring as you make it. There are plenty of ways to inject intensity into your workouts, such as those that are listed here. The biggest benefit of working out in your hotel room? The shower and bed are quite literally at your fingertips.