How to Exercise While Staying in a Hotel

By Andrew Smith

Staying at hotels may be necessary if you travel for work, vacation or holidays. Just because you are away from your gym, you don't have to miss workouts and get out of shape. Hotels offer the space needed to perform basic exercises. Many hotels will even contain the needed equipment for you to complete your workout. Knowing where and how to exercise in a hotel can help you to avoid dreaded weight gain while traveling.


Difficulty: Easy
Step 1
Contact the hotel you are staying at regarding an exercise room. Most chain hotels will have at least one room containing a few exercise bikes. Generally speaking, you'll find bigger and nicer exercise rooms in larger, more expensive hotels. These exercise rooms are almost always free for those staying in the hotel and can allow you to perform cardiovascular and strength training (i.e. weight lifting) exercises.
Step 2
Use the steps of the hotel to exercise. Running up and down steps for 20 minutes can strengthen your legs and is also a good cardiovascular workout. The best time for you to do this is either in the early morning (before 7 a.m.) or late at night (after 11 p.m.).
Step 3
Swim in the hotel swimming pool. Swimming can strengthen your arms, legs and back and also burns calories. Many hotel pools are open from 8 a.m. to 10 p.m., giving you the option of swimming any time you wish. The pool is more likely to be empty in the early morning and later at night.
Step 4
Perform sit-ups and push-ups on the floor of your hotel room. Depending on the size of your hotel room, you will be able to perform these exercises either in the middle of the room or in the doorway of the hotel room. Basic sit-ups can help keep your abdominal muscles strong while push-ups will strengthen your triceps and biceps.
Step 5
Bring free weights or resistance bands in order to strength-train in your hotel room. These items take up very little room in a car or workout bag, and you don't need much space in order to use this equipment. Training with free weights or a resistance band can tone your biceps, triceps and shoulders.
Step 6
Shadow box in your hotel room. Shadow boxing is when you pretend to fight an invisible opponent. You throw jabs, hooks and other punches while moving around a room or small area. Shadow boxing for 30 minutes can burn calories and tone your arms and legs.

Tips & Warnings

Some hotels will keep fitness rooms open 24 hours. Fitness rooms in other hotels, however, may only remain open as long as the pool is open. You will need to contact the hotel you're staying at to learn the hours of operation for the pool and fitness room.

About The Author

Andrew Smith has been a freelance writer since 2006, specializing in sports and technology. His work has appeared on various online sites. Smith has a Bachelor of Arts in political science from Pennsylvania State University.


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