If you don’t plan to stay fit while traveling, you won’t | HotelGyms.com Blog
24Nov 2022
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If you don’t plan to stay fit while traveling, you won’t

It is safe to say that traveling can be amazing. There is no other feeling like the one you experience before a trip. Before visiting a new place, the excitement you feel is terrific and can boost your mood and sense of well-being. The only problem is that travel does not always mix well with training, and many people find themselves skipping workouts or doing sub-optimal sessions while away from home.

Luckily, so long as you are willing, there is always a way to improve your training and reap fantastic benefits, even while you are on the road. In today’s post, we will be going over some actionable strategies you can apply to train effectively. Plus, we will review some fantastic fitness items that make it all possible.

Let’s dive in.

Staying Fit… abroad?

Picture this: You just landed after a six-hour flight, hailed a taxi, and got to your hotel. You checked in your room, unpacked, and landed on your bed to stretch out your body and rest for a bit. At this point, working out might seem like the last thing on your mind. After all, you are in a new country, and there are probably no good gyms around. The hotel gym is probably not that great, either. So, what does it all mean? Should you just take a break from training and enjoy some recovery? That is certainly one option, especially if you have been training hard for many months. 

Unfortunately, most people do not work out that hard and are not as consistent in earning time off training during a trip abroad. Instead, they should keep training and do their best to stay active. 

Plan to stay active while traveling

Have you ever heard the famous quote by Benjamin Franklin?

By failing to prepare, you are preparing to fail.

It is so simple yet authentic. The quote holds a lot of truth that tells us something about life: If you want to follow through with something, plan for it. For example, do you want to have a healthy dinner tonight? Plan what you will cook, buy groceries, and set aside time to prepare the meal. Are you interested in spending more time with your kids? Plan when you will do it, where you will go, and what activities you will enjoy together. 

The above also applies to fitness. Too many people go about their training and nutrition without planning and struggle to gain momentum. Luckily, changing that is not difficult precisely because fitness is flexible, and you can adjust the variables as much as you want. For instance, even if you do not have access to a gym, you can train effectively with minimal equipment. 

No Gym? No Problem.

A significant problem active people face on the road is finding a good gym to carry out their training program. In many cases, the available hotel gym offers little in the form of machines and free weights, or it simply does not exist. Yes, you might pay to stay in a good hotel, but that does not ensure access to a gym.

Luckily, not having access to a training facility does not spell out disaster because you can exercise effectively in other ways. An obvious way to work out is by performing bodyweight movements like squats, push-ups, jumping jacks, and the plank in your hotel room. Pick a few activities that do not require any equipment and get to work. You would be surprised how good a workout you can have if you push yourself as you do at the gym. Need inspiration? Use a fitness app like Freeletics or Fitbod and get some help with your workout design.

Aside from that, you can use some basic equipment to make your workouts fun and more varied. A good example is resistance bands: long pieces of rubber that allow you to perform a variety of gym-based movements. For instance: 

  • Chest flyes
  • Bicep curls
  • Tricep extensions
  • Resistance band push-ups
  • Bent-over rows
  • Lat pulldowns
  • Standing shoulder press

You can attach your resistance bands to various points in any hotel room for the above exercises. For example, you can wrap a resistance band over a doorknob, close the door for extra stability, step back, and perform rows or chest presses.

Okay, but what if I want to train at a Gym?

You have two options if you are adamant about gym training:

  1. Book a hotel that offers a training facility
  2. Explore the area for a gym

Many hotels offer basic gyms with equipment like dumbbells, a Smith Machine, some weight plates, an adjustable bench, and more. A bit of creativity would help you put together effective workouts and make the most of your temporary training environment. But, you can improve your training experience further by bringing some resistance bands, a lacrosse ball, and core sliders. Each item enhances the training experience and provides extra options for exercises.

Resistance bands also work great in this scenario because you can use them to perform alternative exercises. For example, if your gym does not have a cable station, you can use resistance bands for exercises like crucifix curls, chest flyes, tricep pushdowns, etc. Bands can also increase or decrease the difficulty of various activities. For instance, wrap a looped band behind your back and over your hands to make push-ups more challenging. Alternatively, wrap a band over a pull-up bar, let it hang, bring one or two feet in, and perform band-assisted pull-ups.

Core sliders are also fantastic because you can do skaters, lateral and reverse lunges, mountain climbers, and more. For example, grab a pair of dumbbells, step over the core sliders, and perform reverse lunges.

If you are lucky enough to come across a nice gym in the area, you might not need any extra equipment. Still, it never hurts to get the basics with you and ensure great workouts regardless of where you end up working out. Check out our hotel search and booking options at HotelGyms.com to get some help in planning your next trip. You can find very easy hotels with a great GymFactor. And there are plenty of alternatives to stay fit while you are traveling. You can search for gyms nearby, outdoor workout areas, running tracks, or even options for rental bikes. Best case, you can even book a hotel with a great gym.

Don’t forget to get in the Zone

A good way to get yourself in the zone, boost your motivation, and have more productive workouts is to listen to music while training. We can now enjoy remarkable technologies like Bluetooth speakers and headphones to put on some good vibes when working out.

Whether you decide to exercise outside, at a hotel gym, or in your room, listening to music will make your workouts much more pleasurable.


Getting fit is about choices and how you approach different situations. Some people want to get fit so badly that they never let circumstances limit them. Others look for excuses to skip workouts, often to avoid feeling guilty for not training. Check also this article about making a business trip an adventure.

The truth is, even if you have access to no equipment and are on a thigh schedule, you can put together simple and effective workouts. You can even use water bottles for resistance and perform exercises like bicep curls, shoulder presses, lateral raises, etc. 

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