Working out while traveling is totally necessary for me. My neck and back get achy and tense from sitting on a plane or in a car for too long, and eating at restaurants for every meal isn’t always great for my diet. Getting some exercise in helps work out the kinks and balance some of my caloric sins. Plus, I just enjoy it. It’s fun and it helps me de-stress.
I was in Baton Rouge this past weekend and took advantage of my hotel’s tiny fitness center to get a hotel gym workout in. In my experience, most hotel fitness centers, even rinky-dink ones like the one I was using, have a multi-use cable machine and cardio equipment. So that’s all you’ll need for this workout!
Hotel Gym Workout (now with bigger gifs!)
5 strength exercises + 3 short treadmill sprints
Warmup: Treadmill jog or elliptical for 5 minutes
Exercise 1: Tricep pushdowns (5 sets of 10)
- Adjust the machine so the pulley is at the top.
- Pull the cable down so that your forearms are parallel to the ground. Your elbow is the only joint that should move during this exercise.
- Once you have completed all 4 sets of 10, adjust the machine so the pulley is at the bottom.
Exercise 2: Resistance cable squats (5 sets of 15)
- Step back 2-3 feet from the machine. Lean back slightly to create tension in the cable.
- Squat with feet slightly wider than shoulder width.
Exercise 3: Treadmill sprint at 0.5 incline for 60 seconds
Exercise 4: Cable bicep curls (5 sets of 10)
- With feet planted shoulder width apart, perform bicep curls.
- Your elbow is the only joint that should be moving.
- Protect your joints by not straightening your arms all the way at the bottom of the movement. There should always be tension in your biceps.
Exercise 4: Cable stiff legged deadlifts (5 sets of 15)
- Step back 2-3 feet from the machine. Plant feet shoulder width apart.
- Lean forward with back straight and knees slightly bent, then squeeze glutes and hamstrings to bring yourself back up. Maintain a neutral spine (don’t look forward like I am in the gif – look toward the pulley).
Exercise 5: Treadmill sprint at 0.5 incline for 60 seconds
Exercise 6: Cable front raise (5 sets of 15)
- With an overhand grip, pull the bar up to chest height.
Exercise 7: Your final treadmill sprint at 0.5 incline for 90 seconds!
Try this hotel gym workout on your next journey! Hope you love it.
What I’m wearing: Nike Training Capri (blue/green stripe; solid colors), Homage Arnold Classic tank (sold out; similar here)
Hey fit fam! Want a weekly email update on only my new fitness posts? Click here.
I love that you’ve done GIFs for all your exercises to be sure we are doing them properly! It’s great to have more than cardio options at the hotel gym when traveling.
I admire your dedication. I need to be more focused on working out. I haven’t been nearly consistent enough in the past few months.
Chanelle you are amazing and I love your dedication to your body. I need to find that again. Thank you for sharing these great tips to getting a good workout while traveling.
This is so helpful! I travel a ton and love to work out but always walk into the hotel gym and think, what the heck am I supposed to do in here. Thanks for the awesome guide.
Love this! I always find a way to get in a workout at my hotel. Thanks for the tips.
When I’m planning to be at a hotel, I have all of these grand thoughts about getting in a good workout since they have machines and such. This rarely happens. I never get around to doing exercise in the onsite gym or in my room.
This looks like an amazing and thorough workout while traveling and while at home! lol Thanks for sharing!
wow, these are awesome idea! I so admire your motivation.
What do you recommend to somebody who does not have a lot of time? I need to major help to tone my body!
Wow nice hotel gym! I need to get back in the gym now that I’m cleared after having a baby! lordy knows I need it lol
It’s tough to workout while on vacation! Great use of the hotel gym equipment!
I went on a month long vacation and definitely gained some weight! You are inspiring to get myself into shape more – even while on vacay!
It’s amazing what a great workout you can get from a gym at a hotel. Thanks for sharing your workout routine.
Killing it! I love that you have a routine NO MATTER WHERE you are or what you are doing.
You totally inspire me to do more. Hotel gyms are never the best but they do come into handy having them. I really like your workout tips.
You are just amazing that you keep yourself busy & steady with regular workouts even when you are away from home. The animated images are good enough to explain the workouts you perform & I would have to take a lot of inspiration from you!
God Bless Ya, but travel for me anyways means doing fun stuff, and working out is just NOT happening on vacation! 🙂
I wish I had a gym in our home so I could work out regularly. You look great and you are getting great results.
You’re a rockstar for not giving up on your workout when you travel. I need a good routine but usually lose my good habits when I travel.
This is such a great workout for the entire body. I love how you showed how versatile the resistance machine can be,
Thanks for the tips! What a great workout to do at a hotel or even at your regular gym.
This is a great workout regime! I need to try this out for sure!
Now this is a great workout. I know that when I travel I often feel so blah… adding a workout in will surely help me feel better and more upbeat, while keeping me on track. Thanks for sharing.
Good for you for being able to workout while you were there. Walking a lot to explore the area is the only “workout” that I do when we travel. 🙂
That totally counts!
I always want to try to work out in the hotel premises when we travel but when there are a lot of people using it, I shy away.
My son is like you in that he’s getting his workout on, whether he’s home or not. He’d love this series your’e running too!
It is so great to be able to work out when you are traveling. These are great tips.
Great workout regimen! I am sure many other people can relate that sometimes we just need guidance to make for a great workout no matter where you are!
It’s great that hotels offer workout areas although I usually just see them in passing on my way to the pool. I think I will have to try these out anyway because you make it seem more exciting!
This is a great workout for the hotel gym. Most of the gyms in the hotels I have stayed at have only had treadmills and elliptical machines. It isn’t too often that I see weight machines.
I know, it’s a shame! You can get a lot done with this one cable machine.
These are great hotel gym workout sets. I love the videos and how you showed how to have the perfect for while doing the sets too. Thanks for sharing the workout.
I love when hotels have gyms so I can keep up my fitness regimen even when I’m on vacation. I will be trying this the next time!
I was just in a hotel over the weekend and passed the gym every time I left and returned. There was actually a lot of people using the facilities but no one was doing more than just the basics.
Dang girl! Hotel gyms are never something I ever consider. Vacations mean I don’t workout! But you make it look pretty fun!
I love these workouts, looks easy. And I love that you now made gifs of your works outs, it’s much better seeing them how they are actually performed.
I agree about getting to see them visually. Makes it easier to see if you are getting the technique down right.
You always have the best workouts! It can be so hard to really get a good workout in at a hotel.
WOW this is one heck of a workout. I like the animations you did with this. I need to get my tush back on the workout regimen.
The last thing that I would think about when I’m traveling is to workout. I prefer a lot of walking while exploring the place.
Hotel gyms can have such limited equipment options! It’s good to be able to utilize what they’ve got to get in a full workout!
I’ve never used that machine at my gym, but I like the exercises you have showed on it. I may try it when I head there tomorrow.
My inspiration! Need to get back at it!
I like how dedicated you are with working out. You are so right .. sitting on a plane for long hours makes me really tense. Next time I go to a Hotel I will make it to the gym…thanks for the Bigger Gifs
Thanks for some great tips and how-to videos on working out at the hotel gym. Traveling can be stressful and one of the best ways to fight it is to keep up your exercise routine even when you’re away from home.
I needed this! I’ll be needing this on my Christmas trip to see my family. 🙂 Been needing to up my workouts!
You look amazing! I love your tips for staying healthy, even while traveling 🙂
I will be travelling soon and was wondering if the hotel has a gym. I will have to try a few of these exercises.
What a great workout for this day. I always love your Wednesday workout and i can do this at my home. thanks for sharing
What a great way to stay fit while traveling. I know a can do this routine when I take my next vacation.
Totally agree, such a great workout routine for traveling! I need to be better about this when going out of town!
This is a great workout. It is motivating to see you doing these workouts.
I always say I am going to workout when I stay in hotels but sadly, I never do. Chanelle sure does make me want to though!
This is a good one! We were just at a hotel last weekend, but I didn’t even hit the gym because we were walking about 15.5 hours a day LOL
I tend to workout when I go to hotels and there’s a gym. Usually it’s just something to do, surprisingly I don’t hate working out at home. 🙂
Man, you just reminded me that I still need to exercise for the day. I need to be better about working out when I travel.
Love the gifs. It’s nice to be able to see how to do the exercise and see if we’re doing it correctly.
Well, it’s official. I need to go back to the gym. It’s been a long time… these are great work outs.
At first I was thinking how nice it has to be to be someone who likes working out, then I was just thinking how great you look and then with the gif images I was think perhaps I could actually do some of those. You see I have Fibro, moving hurts, well really simply existing hurts. I can’t sprint but I think I am manage the other part of the work out with my husbands bowflex!
Totally! You’ll have to let me know how it goes!
Love this workout! I will be traveling soon and this workout will be perfect for the hotel stays.
Great workout! I need to get back in to working out more. My husband and I have some equipment at our house, so we have the option to do it at home. It’s nice to be able to workout from home. There are so many exercises you can do.
Awesome workout. Thank you for sharing, this would be helpful to me and to others.
How about some core strengthing exercises? I find I need to work on that. I love this travel workout. Thanks for sharing your workouts every week.
Great suggestion! I’ll whip one up.
This sounds awesome. I haven’t been working out much and I need to. This is always very inspiring!
I always try to workout when I’m on vacation.
What a great way to keep working out when traveling.
This is an amazing travel workout and may I say, your arms are INCREDIBLE!!!
The husband always struggles when we go on vacation because he feels like he can’t get in a good workout. But this just proves he can still get in a great workout even when at the hotel!
Love your work-outs. Thanks for making it so easy to follow.
This is important to know! Hotel gyms are often limited unless it is a really expensive place
I really need to do a workout like this when I travel. I’m always aching from sitting on a plane in those awful seats!
This is a great travel workout! sadly when I go to a hotel I tend to “skip” my workout. I am in no way fit, but I try to work out to keep my heart healthy. Every time I skip I get so cramped and sore. Next time I go to a hotel I will have to remember this post and make sure to get a hotel workout in 🙂
This is so useful! I always want to use the gym when traveling but feel like I don’t know where to start with the equipment available. Thanks for sharing this routine!
I’ve always been hesitant to use the workout equipment or gym at a hotel and for no good reason really. This is a really helpful workout that will encourage me to stop in and get some exercise even when I’m traveling!
In all of my trips to hotels, I have never visited a gym in them. I am sure this will change now.
My daughter and I visited our hotel gym when we went on vacation in August, and it was a blast! I love seeing people keeping active while away.
Your in great shape, good for you. I have a gym membership but can never make the time to go. Wish I could get in a good routine of going.
Lately I had gotten out of the habit of working out while at a hote. I need to get back into it.
P. S. Love the bigger GIFs.
I have to admit I have never really visited a hotel gym, great to see some are so well equipped. x
I travel a lot and never work out even though so many of the hotels have great gyms. You have inspired me here!
it’s inspiring to see some women so motivated! I love that you still find time for something you are so passionate about!
I admire you for working out even on vacation! I love that you only need to gym equipment and that’s it. So nice!
A simple routine but effective! Keep up the work.
can i borrow you the next time that i’m in town? 😀
You know it! 😀
I like all of these exercises! I will be adding them to what I currently do! I really like the resistance cable squats!!
They’re awesome for quads and glutes!
Looks like a really great workout, I’d love to try the resistance cable squats but will need to ask my back doctor first.
It can be tough to stick to an exercise routine when you’re traveling—thank you for this reminder that it doesn’t have to be!
This looks like a great travel workout. I always say I am going to use the hotel gym, but I never follow through.
It’s nice you found a way to workout while traveling and not have to find the local gym where you have to a membership. I prefer swimming for my workout but you gave such great tutorials I think I will give the machine a try next time.
I am the worst about not working out while I travel! I really need to start hitting the hotel gym!
Motivation while traveling! Now can I borrow a cup of your motivation? That is awesome that you keep up with it when traveling! I really should.
Thanks for sharing this workout. I love that you did the entire thing using just the one machine.
1. I need those pants. I bet they make ANY girl’s booty look good!
2. Holy smokes lady, your muscles have me all kinds of jealous right now.
3. I never get to use the cables, because when I hit the gym [ at 4:30am] there’s aways a massive man using them! I’ll definietly keep this in mind for a hotel workout though!
Haha! Thank you my friend. I can’t believe you go to the gym at 4:30. You are my hero.
So, for one you’ve motivated me to workout! You look great and you make the workouts look super easy. For two I applaud you for working out on vacation…that’s real dedication!
I love this, because I’m guilty of using the excuse of not having a decked out gym to not work out when I travel. Thanks for sharing this.
I’m impressed that you’re so determined to even workout while on vacation. Love your blog… you have a new follower!
Sometimes it’s definitely easier said than done! 🙂 Welcome my friend!
I had no idea you could do so many workouts just by using one machine. The GIFs really helped me understand exactly how to do each one. Thanks for that!
thanx for this
I am too lazy to workout when I’m traveling. I admire you for still finding the time to do this.
Great tips! I always have a difficult time working out while I travel because my kids are usually with me.
Same here and even when they’re not, I still have trouble getting myself motivated LOL.
Props to you for finding the time AND the motivation to work out even while you are traveling. I will keep that in mind next time I’m traveling.
The fact that you even workout when you go away is impressive. I am such a slacker when I travel.