The Fit Traveler Starter Pack

What’s Inside

• A 3-day hotel workout plan (quick, effective, adaptable)
• The ultimate travel fitness packing list
• Our top 10 hotel gym hacks
• Bonus: 3 healthy habits that make any trip better

3-Day Hotel Gym Workout Plan

Designed for most hotel gyms, this plan is simple and effective.

Day 1: Full-Body HIIT (30 minutes)

Warm-up (5 min)

• Jump rope
• Jumping jacks
• Arm swings

Workout (20 min AMRAP)

• 10 push-ups
• 15 air squats
• 10 dumbbell rows (or water bottles)
• 20 mountain climbers

Repeat as many rounds as possible in 20 minutes.

Cool-down (5 min)

Stretch + slow breathing.

Day 2: Strength & Core (30–40 minutes)

Warm-up (5 min)

• Dynamic lunges
• Shoulder rolls
• Toe touches

Strength (3 rounds)

• Goblet squats × 12
• Dumbbell chest press × 10
• Romanian deadlifts × 10
• Plank hold × 30 sec

Core finisher

• Sit-ups × 20
• Russian twists × 30
• Leg raises × 15

Day 3: Mobility + Cardio Burn (30 minutes)

Warm-up (5 min)

Light cardio and joint prep.

Mobility & flow (10 min)

• Yoga flow: Downward Dog → Cobra → Child’s Pose
• Shoulder dislocates with towel or band

Cardio finisher (15 min)

• Treadmill intervals: 1 min fast, 1 min walk
• OR hotel stairs: 10 rounds up & down + bodyweight squats at the bottom

Travel Fitness Packing List

Don’t forget these essentials:

• Resistance bands (lightweight and versatile)
• Jump rope (perfect for cardio anywhere)
• Collapsible water bottle
• Gym gloves (for heavy lifting or dirty surfaces)
• Mini massage or lacrosse ball (for recovery)
• Portable scale (if tracking weight)
• Bluetooth headphones
• Electrolyte tablets or sachets
• Protein bars or powder pouches
• Workout app downloaded or log into GoodGymHotel.com

Top 10 Hotel Gym Hacks

1. Check gym photos before booking—avoid the “broken treadmill” trap.
2. Work out first thing in the morning before the day gets busy.
3. Use hotel furniture for dips, incline push-ups, and step-ups.
4. Let resistance bands stand in for machines.
5. No gym? Use stairs, nearby parks, or open corridors.
6. Ask the front desk about partnerships with local gyms.
7. Download workouts offline in case of poor Wi-Fi.
8. Pack gym clothes in your carry-on to stay ready.
9. Use hotel towels as a yoga mat in your room.
10. Track your workouts—consistency beats intensity.

Bonus: 3 Healthy Habits for Better Travel

• Hydrate intentionally: Flights and climate changes dehydrate fast.
• Walk more: Turn sightseeing into extra steps.
• Prioritize sleep: Eye mask, earplugs, and a steady gym routine help.

Ready for Your Next Fit Adventure?

Visit GoodGymHotel.com to discover hotels with real fitness facilities that match your goals. Save this pack, share it with your team, and keep your progress rolling—trip after trip.