Training Articles

Hotel Workout - Keeping in shape whilst travelling Part 1

Hotel Workout - Keeping in shape whilst travelling Part 1

Due to our demographic of client I often have to write programs for people that travel a lot on business. Often this means that clients will not be able to follow the original program I have set out for them, due to hotel gyms having under par or simply different equipment.

I always tell clients to plan ahead when possible and find hotels that either have a good gym for them to use, or alternatively find a hotel that is close to a good gym.

If clients are travelling to major cities this is often easy. However sometimes it just doesn’t work out like this and we have to have a Plan C in check.

I will tend to get my clients to use a method of training called Tabata training when fat loss/body composition is the overall/main goal. Tabata training was founded by a Japenese researcger names Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that those who trained with high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who trained in the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Tabata training can be done in a hotel room (if you have no gym to use) with little to no equipment. Therefore for clients who have minimal time whilst on busy business trips, it can be an ideal method to ensure that they train when all else fails.

We use a 20s of work 10s of rest time frame, completed 8 times for a given exercise or movement. So 4 minute total of exercise. After this we will take a 1 minute complete rest before changing to a different exercise or movement.

So for instance…..

  • Burpees 20s on / 10s off x 8
  • 1 min rest
  • Mountain climbers 20s on / 10s off x 8


Exercises can range from lunges to squats to various press up options, to mountain climbers to burpees to an ab routine. Exercises will largely depend upon goal and physical limitations.

Whilst training in your hotel room is far from ideal, in my opinion, if it’s a matter of completing a couple of tabata workouts or nothing, the tabatas will always win!

Nikki Clarke

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Body Solutions London
1-3 Cobb Street,
London E1 7LB
Tel: 07976 378787



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