Staying fit on the road: All you need to become a Hotel Workout Guru

One of my greatest struggles when traveling is maintaining some sort of exercise routine.  (Don’t even get me started on diet). Sometimes I’ll get lucky and stay in a place with access to a great gym facility (hello, free summer gym pass!) or I’ll happen to get put right next to an affordable yoga studio (like one fall in Lynchburg where I discovered Hot Yoga).

Other times, it’ll just be me, a mini fridge, and an all-too-convenient neighborhood 7-11 calling to me late in the night like a fluorescently-lit-She-Devil for weeks. And I’m no runner, but what happens if you’re stationed somewhere with no gym and winter weather means it’s not safe to run on sidewalks?  Or you flew with one checked bag and couldn’t bring along your favorite set of 10 & 12 lb dumbbells?  (Don’t worry, I have an elaborate list of other excuses and scenarios).

Fear not, fellow travelers.  Through trial and error, I have garnered a collection of resources, streaming guides, and workouts that can be done in a space as small as a hotel room.  Some of these are wifi dependant, and some are not.  Some are free, some are not.  Some require you to do most of the research and planning, while others are designed to guide you blissfully through calorie-burning greatness.  Hopefully, if you’re able to travel using some combination of these, you’ll never have to neglect fitness goals in the name of your career or vacation again.

Walking

This goes without saying, but, I’ll say it anyway.  It’s free.  It’s limitless.  It’s low intensity and fat-burning. And as long as there’s decent weather, it’s a wonderful way to explore a new city. Plus, I use this as simultaneous study time to listen to audiobooks or study music or a new language. It’s safer than running when dealing with snow and ice in the winter, as long as you don’t mind bundling up. And it's a low-impact option for those of us without titanium joints.  For me, walking is a daily must that supplements my other workout routines, but even if it's the only thing I do, at least I did something.

Pros: Free! Exploration bonus points! Great study time!
Cons: Bad weather restrictive, tricky without safe sidewalks, and not high intensity

Exercise DVDs

Purchased on sale at Target, consignment stores, ordered on Amazon, and handed down from friends and family, I have a sacred little collection of dance, cardio, pilates and yoga DVD’s that travel with me everywhere.  There is no wrong or right (unless the instructor is wearing floral biker shorts under a unitard, and if that’s wrong, I don’t want to be right).  Just bring a few favorites that you can pop in your laptop for a little sweat jam with old friends.

Pros: Lightweight for travel, familiar workouts in a new environment
Cons: Novelty has worn off…along with the fashion choices, and not an option for tablet users

Online Streaming Programs (Wifi required)

My current obsession is the BeachBody On Demand Club Membership.  For just $2.99 per week, I’m able to stream workouts from the entire collection (T25, P90x, Insanity, 21 Day Fix, Yoga Booty Ballet, Brazilian Butt Lift, Turbo Fire, PiYo, Cize, etc.)  Most of these workouts feature high intensity interval training, high intensity cardio, and require minimal space and equipment.  These have been the best way to get an intense workout in a hotel room that I’ve found so far, and the variety of workouts available ensures that I never get bored.  Also, I appreciate not having to come up with my own plyometric routine or set of exercises.  They’re all there for you in 15-60 minute workouts.

Pros: High intensity workouts with RESULTS, fairly inexpensive, world-wide streaming, nice to use whether traveling OR home
Cons: unless you purchase a program, only a few workouts per program are available at your club membership rate.  Also, some have equipment required (see below for lightweight bands).

Yoga Streaming

Plenty of sites offer great yoga streaming at various costs.  In fact, Ally Garner at Mindful Yoga Health has already compiled a list for you of the 9 best sites for yoga streaming here:  http://www.mindfulyogahealth.com/blog/online-yoga-9-sites-for-streaming-yoga-classes

Pros: Great for the body and mind
Cons: Can be pricey

Bodybuilding.com (under “Training”) 

offers tons of free video tutorials of plyometrics and bodyweight exercises that can be used in combination with one another to create a routine.  I’m less inclined to choose this option as it requires a little more knowledge and experience combining muscle groups and knowing the number of reps appropriate for one’s unique body and goals, BUT it’s a good place to visit for ideas or to mix up your routine in a gym.

Pros: Free, well-made instructional videos
Cons: Lots of work before you even get to the workout

Social Media

Ah, the beauty of the Interwebs.  So many trainers are able to get their work out there and available to you for free.  If you’re willing to wade through the hours of instructional videos on YouTube, or you find a few good channels (FitnessBlender has hours of free videos) with instructional videos, it’s a great resource.

Also, you can follow accounts on Instagram (@thesquatguide, @femalefitnesstips, @fithealthyworkouts) for short exercise videos or training tips.

Just type in "workouts" on Pinterest and a veritable sea of six-packs and airbrushed booties covered by short instructional workouts will greet you.  Seriously, Pinterest is my playground.  If you can’t find ideas there, you won’t be able to find them anywhere.

Some trainers and gyms also have Facebook fan pages where they’ll post great meal prep ideas, workouts, and tips.

Pros: They’re all free resources, and they seem to never end
Cons: There’s a LOT out there, and you really have to take the time to weed through the good and the not so good material

Travel Equipment

Unless you're traveling by car, it’s rare that you can pack an arsenal of free weights and a yoga mat.  Here I offer you a few lightweight standbys that go a long way:

Travel Yoga Mats

These don’t take up lots of room in your carry-on, they’re foldable (rather than roll-able), lightweight, and most exercise videos will have some sort of floor/mat component.  The Yoga Nomad has a nice “Top 5” here:http://www.theyoganomads.com/yoga/top-5-yoga-mats-for-traveling-in-2014/

Yoga Towels

They’re extra lightweight, super-absorbent (great for hot yoga), and can be used as a regular towel.  Brands like Gaim and Manduka make good performance towels, and they can be used over top of a mat for friction or to absorb sweat.

Exercise Bands

Resistance bands are your alternative to freeweights and kettlebells, and they’re light and easy to pack.  A must for strength training when you travel!  You can find good ones on Amazon, just read reviews.  Some are tube-shaped and come with handels and door attachments, others will be simple bands like you get from a physical therapist. You should plan to pay anywhere from $30-150 for a good set, but it’s worth the investment.

photo: leanitup.com

Do you have any other helpful workout travel tips to share?  What are your favorite ways of getting around not using a gym? Happy fit-getting, Hotel Workout Gurus!