Buzz
While some hotels put more effort into their fitness facilities, none can truly compete with a fully-equipped gym. Typically, you'll find a treadmill, an elliptical machine, and a set of dumbbells. Anything more is a pleasant surprise. Here’s how to make the most of what’s available.
Explore Your Alternatives
You don’t have to limit yourself to the hotel gym. Inquire about a pool, think about jogging through nearby streets, and check if the hotel offers partnerships with local gyms—guests might receive discounts or complimentary access.
Power Through the Cardio Routine
If treadmills aren’t your thing, you’re likely still here. For those of us who dread cardio, here are two strategies to survive a 30-minute session without losing your sanity.
The first approach is to mentally escape. Watch a movie on your phone or, even better, a tablet. Pretend you’re lounging on a couch instead of grinding away on an elliptical.
The second method is to divide your workout into shorter, more manageable segments to avoid boredom. Here are some ideas:
On a treadmill, I prefer switching between two speeds: a tempo pace (slightly faster than my usual run) and the quickest walking speed I can manage (for me, that’s 4.0 mph). Two minutes at tempo, one minute of fast walking, and it balances out to a pace similar to an easy run.
Try the guided run titled “Run fast. Repeat.” in the Nike Running Club app. It features 30-second sprints followed by 60 seconds of rest, lasting 40 minutes. A motivating coach keeps you going throughout.
For other cardio machines, I recommend the Classpass Go app (available for free on iOS and Android, no subscription needed). It offers guided workouts for ellipticals, indoor bikes, and rowing machines.
Make the Most of Those Small Weights
Even with lighter dumbbells, you can still get an effective weight workout. Performing numerous reps with lighter weights can build strength just as effectively as fewer reps with heavier ones.
Bodyweight exercises are another great option (perfect for your hotel room if there’s no gym). Check out our guide to crafting the ideal bodyweight workout. Need a starting point? Try this 15-minute bodyweight routine. Repeat it two or three times, add a quick treadmill jog between sets, and you’ve created a solid circuit workout.
Reddit’s r/fitness features a comprehensive thread on strength workouts for limited equipment. During my last hotel gym visit, I tried one of the routines I found there. With a weight bench and dumbbells up to 25 pounds, here’s what I did:
Split squats (with my back foot on the bench), 3 sets of 8 reps.
Bench press using the heaviest dumbbells available, 3 sets of 8+ reps. (No bench? Use an exercise ball or simply lie on the floor.)
Dumbbell rows, with one arm and knee on the bench and your back parallel to the floor, 3 sets of 8 reps.
Reverse fly, 3 sets of 10 reps.
Calf raises, 2 sets of 15 reps (Hold weights or do them unweighted on one foot at a time).
Overhead triceps extension, 2 sets of 10 reps.
Don’t Forget Your Gear
You’re not restricted to just the gym equipment. Pack a pair of resistance bands or a suspension trainer that can attach to a door frame. Use them in the fitness center or exercise in your room if your hotel only provides a post-workout continental breakfast.
