Hotel Fitness: Staying Healthy on the Fly!

I could give this daddy a good in-room workout. Or two. Or three.

So, here I am in San Francisco. My job doesn’t necessitate a lot of travel—so for me, this is one of those rare glimpses into the corporate world of frequent flyers, awards cards and sky miles. I feel a 5-year old playing dress-up.

Though I rarely find myself in hotels, a lot of you do. And sometimes those hotels have fitness centers—and sometimes they do not. The hotel that I’m staying at does have a gym, but it is rather meagerly stocked—as though it was receiving rations from Soviet Russia. In fact, I don’t think I’ve never seen a hotel gym with a bench press. Being a traveler (whether for work or leisure) certainly comes with a great deal of fitness challenge.

Here are my recommendations:

  1. Be weary of room service! Taking a quick glance at this hotel’s menu, I’m tempted to order such delicacies as fried mozzarella sticks or “nachos grande” (I assume the grande refers to the effect it will have on your waistline). Even the sandwiches are loaded in heart-clogging toppings like mayo and American cheese. It’s fine to cheat every now and then, but I’d suggest hitting the town to find some healthier alternatives.
  2. Exercise in your room. No weights, no problem! Body weight work outs are great for travelers without access to dumbbells, barbells, bench presses and the like. For a great chest workout, try my 17 variations on the common push-up from the comfort of your hotel room. If there is park nearby you can do pull-ups on a tree branch (don’t laugh—I’ve done it before!), or triceps dips on a playground’s parallel bars. Use your imagination a little, or download some workouts that don’t require equipment.
  3. Avoid those salted nuts and lock up the mini bar. As we speak, I’m scrutinizing the mini bar’s contents. For the record, there is nothing “mini” about this bar’s caloric content. Candy bars galore, gummy candy, chips and—what’s that, mixed nuts? I always recommend a caveman style diet—some lean meat, lots of produce and mixed nuts and berries. My excitement is short lived however, as the nuts are literally coated in salt. Unsalted nuts are the way to go—but you probably won’t find them in the mini bar.
  4. Maintain the proper mentality. Just because you may physically be on vacation, your body is not. I always chuckle when people say that they can eat what they want on vacation. Your body doesn’t process vacation calories differently, and the effect on your body is obviously the same regardless. Eat healthy as much as possible—target 80% of the time. Obviously this is much easier at home, but it’s the worth the effort to maintain while away.
  5. Stay hydrated. It’s easy not to get your 8 cups of water while traveling. And it’s much easier to adopt for soft drinks, alcohol, etc. Make an effort to drink water – it will also help stave off some of your cravings.

Being a frequent traveler doesn’t need to be a death sentence for your fitness program or a prescription for obesity. Keep your game face on—and I think you’ll be pleased with the results: more energy, better sleep and increased immune system performance, just to name a few.

What recommendations do you have for staying fit with traveling? Please share your best tips in the comments below!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. sean landreth says:

    hey davey email me and maybe we can hang out in sf i would love meet you there are some fun things to do in san fran

  2. Gabe Fuentes says:

    I love eating a apple then start walking to school. Its a three mile walk but I love just walking in the morning making me feel so alive but at the same time like I am the only one awake and the cars that pass me are just empty. :). I love it <3

  3. I find when i travel with work, i still keep up the cardio, i just take my running shoes with me and run wherever… the stop-go of city running is fun, sprint a little, then slow for the light and sprint again has worked for me anyways… keeps the calories burning from all the crappy food.. other than that iv used gyms in hotels or ones iv found on google, one off sessions don’t cost too much and they usually give you a few trial days anyway… my 2c

    • Yes – speeding up and slowing down has a great positive effect on metabolism. It’s great if you’re trying to lose weight or stay lean. Counteracts some of those room-service calories. 🙂

  4. How does a guy, who is fully dressed, still manage to get me wet?!

  5. So, Davey, just what is your job, anyway?

  6. Many hotels in large cities, despite having their own meagerly equipped exercise rooms, can give you a pass or a discounted admission for a nearby gym. You should always ask about that at the front desk.

  7. Having read your previous workout fitness exercise (scientifically but not clinically proven?) for abs, I wondered if you could recommend using average hotel room furnishings to try to get some fitness exercises done for those who travel in less than ideal conditions.

    Would you be able to suggest leg-raise and push-up exercise routines to help those who are on the road?

    The leg-raise-hip-raise abdominal crunches where you “punch” your legs into the air with your hands over your head, say, under a door, or bed-frame could be one suggestion.

    (I wouldn’t suggest using some of the chairs or tables, or couches; they could surprise you with how light-weight in construction they are. However, if you pull off a door, I’d suggest going to a new hotel.)

  8. Here again! well kinda… just leaved a message in your regular site heheh =) This post is really cool! You don’t find such in other fitness blogs. Thanks for all the info you’ve been sharing.

  9. OMG!!! I know the guy from the pic! he is so..HEIß!!!!

  10. what are the proper sets and reps for the 17 push up variations