Working out on vacation aka The hotel work out

July 24, 2009 by  
Filed under The Fitness Bug

Hotel Workout for home gym resultsEveryone needs a vacation every now and again, whether it’s a city break to a top European destination, the Caribbean or the Far East. But at the same time we do live in a body conscious world and the thought of staying in shape will be at the back of your mind when you are away. The worse thing would be to come back home after a short or long break away and realize you’ve either lost your muscle mass due to some hardcore partying or piled on the pounds. And then you are left with that Homer Simpson feeling, you look at yourself in the mirror and say,


It’s the same thing as not maintaining your frame when you’re in your home country and get distracted by illness, injury, stress from work, girlfriends, boyfriends. And then you get back to the gym and realize what an idiot you have been for stopping your workout routine.

So, is there a solution to this problem that we will all inevitably face at some point through out the year while on vacation?

Of course there is, when there is a will there is a way (woops, common cliche again :|)

The solution is called the Hotel workout!

What is the hotel workout you may ask?

The hotel workout is exactly as described, because everything that you do in this workout can be done in the room of a hotel. But you can do it anywhere really.

The first thing you need to ask yourself is why do you go on vacation. Because asking yourself this will tell you if this really is for you or not.

Why do you go on vacation?

– Relax

– Get away from it all

– Enjoy yourself

Those are the reasons i go on vacation for. I would assume it would be the same for the majority of others who do also.

If you view working out as a chore and you see it as a means to maintain basic health, then any kind of working out while away probably isn’t for you.

But if working out is an integral part of your life, like it is for myself, then what i have outlined below is something you can take away with you this summer while you’re away (or any other time of the year)

The Hotel Workout

Set aside 20 to 30 minutes everyday for your hotel workout. Yes, every day. Since you’re not lifting heavy weights, you don’t need to worry too much about muscle soreness or muscle breakdown. Your muscles will fully recover by the next day.

Find a free weight

Now for your props. Look around the room for something that weighs about 10 pounds and that you can hold easily in one or both hands. Be creative—a filled duffle bag, a laptop, a lamp base or even your kids! :D—just about anything you can lift will do.

One set, keep moving

When working out, do one set of each exercise and move quickly from exercise to exercise with little rest in between. Remember, you only have 20 to 30 minutes before you head outside to start your vacation day! The lack of rest will keep your heart rate up, and the variation between upper and lower body exercises will keep you from over training your muscles.

Extra credit cardio

If you have a full hour to work out, follow your 20- to 30-minute workout with 20 to 30 minutes of moderate outdoor cardio. Run on a trail or the streets, hike up into the hills, or swim in the pool. Keep your heart rate up and consistent for at least 20 minutes.

Add some resistance

If you’re really serious about staying fit while on vacation, consider buying some high-quality resistance bands like the All Body Express from TRX. These resistance bands can be attached just about anywhere and will enable you to do most common exercises that require a weight much more effectively.

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