Staying Active While Traveling: My Go-To Hotel Workout Routine
Traveling doesn’t mean hitting pause on your health goals. In fact, keeping some semblance of routine—especially movement—helps me feel grounded, energized, and more present during our trips. On our recent visit to Charleston, SC for my husband’s conference, I carved out time to move my body in the hotel gym, and it made all the difference.
Between the historic sights and all the walking (King Street shopping counts as steps, right?), I still like to add in some intentional strength and cardio work. It doesn’t have to be complicated or long—just consistent.
Why I Prioritize Movement While Traveling
For me, movement is more than just exercise. It helps clear my head, supports my energy, and gives me time to reset—especially in the midst of travel schedules, different foods, and new environments. While walking is always part of our day when exploring a new city, I try to also include strength training and cardio to round it out.
Hotel Gyms: Simple, Effective, and Enough
Most hotel gyms are equipped with the basics: treadmills, ellipticals or bikes, free weights, and maybe a cable machine. And honestly, that’s all you need.
Here’s what I did in Charleston:
My Hotel Workout Routine
Step 1: Warm-Up + Stretching
I always start with a few minutes of dynamic stretching or mobility work—think arm circles, leg swings, cat-cows, and hip openers. It gets the blood flowing and helps prevent injury.
Step 2: Interval Running (30 minutes)
I hopped on the treadmill for a 30-minute interval run:
1 minute walk/jog (4–5 mph)
1 minute sprint (7–8 mph)
Repeat for 30 minutes
Why I love interval training:
Interval running is efficient and effective. It boosts cardiovascular endurance, increases calorie burn even after your workout (hello, afterburn effect), and improves your metabolic flexibility. Plus, alternating speeds makes the time go by faster—especially if you're catching up on a podcast or playlist.
Step 3: Full-Body Strength (20–25 minutes)
A few compound movements go a long way. Here's a quick full-body circuit using dumbbells:
Goblet squats – 3 sets of 10
Bent-over rows – 3 sets of 10
Overhead shoulder press – 3 sets of 10
Romanian deadlifts – 3 sets of 10
Plank (hold for 30–60 seconds)
Optional finisher: 10 burpees or mountain climbers for a quick cardio push.
You can always modify reps, sets, or weights based on your energy or time.
My Takeaway
You don’t need a fancy setup to stay active while traveling—just a little motivation and a plan. Whether it's 20 minutes of weights, a walk around the city, or intervals on the treadmill, it all counts.
Your wellness doesn’t have to go on vacation just because you do. In fact, moving your body can make your travels even more enjoyable.
