Finding time for fitness can be a challenge, especially when you’re on vacation or travelling for work. But just because you’re away from home doesn’t mean you have to abandon your fitness goals. Vacation can be a great time to explore new facilities, equipment, and classes. With the right approach and some strategies to make the most of your hotel gym, you can enjoy vacation fitness. In this article, we’ll provide you with expert tips and strategies to help you enjoy vacation fitness and design an effective workout routine that will keep you motivated and energized throughout your trip.
Assessing Your Hotel Gym
The first step in designing an effective workout routine is to assess the resources available in your hotel gym. Take a tour of the facility and familiarize yourself with the equipment, layout, and hours of operation. Look for essential equipment such as cardio machines, strength-training machines, free weights, and stretching areas. This initial assessment will give you a clear understanding of the tools at your disposal and help you plan your workouts accordingly.
Setting Realistic Goals
Before diving into your workout routine, it’s crucial to set realistic fitness goals for your vacation. Do you want to maintain your current fitness level, focus on strength training, or improve your cardiovascular endurance? Define your goals based on your current fitness level and the time you have available. Setting achievable goals will keep you motivated and help you track your progress effectively.
Designing Your Workout Routine – an Easy 1 Hour Template
Now that you’re familiar with your hotel gym and have set your fitness goals, it’s time to design your workout routine. We recommend a well-rounded program that incorporates cardio, strength training, and flexibility exercises that can be tailored to fit between 40-60 minutes. Here’s a sample routine to get you started:
10-15 Minutes – Cardiovascular Exercise:
Begin your workout with a 10-15 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead.
20-35 Minutes – Strength Training:
Focus on different muscle groups on different days to ensure a balanced workout. Utilize the weight machines or free weights available in the gym. Perform exercises such as squats, lunges, chest presses, shoulder presses, and bicep curls. Aim for 2-3 sets of 8-12 repetitions for each exercise.
10 Minutes – Flexibility and Stretching:
After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Maximizing Your Workout
To make the most of your workout in a limited time frame, consider the following different strategies for the strength training portion of your workout:
Circuit Training:
Rotate strength exercises with a pattern such as lower body, upper body, lower body, core, to maximize calorie burn and challenge your muscles. For example, pair squats with chest press so that your legs get a break when your arms are working and vice versa.
High-Intensity Interval Training (HIIT):
Incorporate HIIT workouts into your routine for a quick and intense calorie-burning session. Alternate between high-intensity exercises and short recovery periods. For example, sprint on the treadmill for 30 seconds, followed by 30 seconds of rest, and repeat.
Utilize Bodyweight Exercises:
When equipment is limited, bodyweight exercises can be your best friend. Incorporate exercises such as push-ups, planks, burpees, and mountain climbers for an effective full-body workout.
Hotel Workout Samples
The last time I travelled out of town for a weekend getaway, I was lucky to stay at a hotel with a great gym. The Oklahoma City Omni had a fantastic gym and I was able to get 2 solid workouts in while I stayed there. Here is a sample of one of the two workouts I did while I was there:
Workout 1:
General Warm Up – 5 minutes:
5 minutes slow and steady pace on the elliptical
Cardio Intervals – 10 minutes:
10 minutes continuing on the elliptical, alternating 1 minute of a higher intensity burst with 1 minute of a lower intensity burst
Movement Prep – 5 minutes:
- Bird dog x 10 each
- Foam roll 30 seconds per segment: calves, quads, inner thighs, hams, gluts
- Bodyweight squats x 20
- Lunge + twist x 10 each
Strength Training Circuits: 30 minutes
Circuit 1: repeat the list 3 times before moving on to next circuit
- Dumbbell Goblet Squats x 15
- Pushups x 10
- Dumbbell Reverse Lunges x 10 each
- Alternating V-Ups x 20 each
Circuit 2:
- Bench Step Ups x 10 each
- Dumbbell Overhead Press x 10 each
- Pulley Machine Triceps Press Down x 10 each
- Pulley Machine Woodchops x 10 each
Circuit 3:
- Squat Jumps x 10
- Dumbbell Pec Fly
- Speedskaters x 10 each
- Alternating V-Ups x 15 each
Cool Down / Flexibility – 10 minutes
Hold each static stretch for 15-30 seconds
- Standing Quad
- Calves
- Supine (laying down) Figure 4 (outer thigh)
- Supine (laying down) back twist
- Pec stretch
- Down dog
- Cobra
- Child’s pose
Staying Motivated
Staying motivated while on vacation can be challenging, but with the right mindset and strategies, you can maintain your enthusiasm for fitness. Here are some tips to keep you motivated throughout your trip:
Set Mini-Goals:
Break down your fitness goals into smaller, achievable milestones. Celebrate each milestone to stay motivated and focused.
Involve Your Travel Companions:
Encourage your travel companions to join you in your workouts. Exercising together can be fun, and it provides an opportunity for bonding.
Try Something New:
Use your vacation as an opportunity to try new activities or fitness classes offered at your destination. It could be hiking, paddleboarding, or even yoga on the beach. Exploring new fitness experiences will keep your workouts exciting and enjoyable.
