#FatblasterFriday | Metabolic hotel gym workout

Often, when my personal training clients go on travel, they ask me to give them a hotel gym workout. Something short, whole body and metabolic in nature that can be easily adapted to the sometimes limited types of equipment available in hotel gyms.

hotel gym workout

In other words, nothing that requires a Bosu, TRX, chin up bar, Smith or cable and pulley machine 😉

Most hotel gyms have a couple of pieces of cardio equipment (a treadmill or two, perhaps a bike and an elliptical; alas, never my beloved Cybex ARC trainer), some dumbbells, a flat or incline bench and perhaps a stability ball or two. More bare bones than you might be used to and perhaps a little tight on space, but certainly enough for a whole body, metabolic style workout.

Last week, my family and I headed to Seattle for a few days away at the end of the Christmas break. I purposefully booked a hotel with a gym and packed my exercise clothing. My plan was to fit in at least one hotel gym workout in while we were there.

I did and I filmed it, just for you!

Yes, the film quality is less than great (recorded on an iPhone under glaring fluorescent lights), but just like doing a hotel gym workout, I worked with what I had!

#FatblasterFriday Metabolic Hotel Gym Workout

Equipment required:

  • cardio machine of choice
  • incline bench (can also be done on a flat bench, if need be)
  • dumbbells (1 set of moderate weight, 1 single heavy weight)
  • med ball (the heavier the better; a stability ball can be substituted in a pinch)


  • perform 10 minutes of light to moderate cardio as a warmup
  • go through 3-exercise circuit 3-4 times (it took me 20 minutes to get through it 3 times)
  • rest briefly between circuits (NOT exercises)
  • if you’ve got time and energy, add your favourite body part strength moves at the end (I added chest and back and a bit of core work)
  • stretch and head to dinner!

hotel gym workout

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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Great work out, Tamara. Loved how you incorporated core into the moves. And I love that you had the nerve to record yourself in the hotel gym. I wouldn’t. 🙂
    Carrie Rubin recently posted…Let’s Put This Blogroll Thing To Rest Once And For AllMy Profile

    • Ha! Well, there wasn’t anybody else in the gym… but I was keeping an eye on the door ready to stop talking to myself if somebody came in!

  2. GREAT WORKOUT!!!!! You rock it Tamara!!! Hope you are enjoying! 🙂
    Jody – Fit at 55 recently posted…New Uses for the Bicep Machine; Glute Tightening!My Profile

  3. I do always try to workout when I’m on vacation and love this workout. Can’t wait to try it the next time I’m traveling!
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: How did I get here?My Profile

    • Thanks Christine! Medball slams are my favourite! A great way to release pent up aggression…

  4. I’ve been in hotel gyms from frayed to fancy! The worst are ones with poor ventilation. These are great ideas!
    Coco recently posted…Three Things Thursday (The Trader Joe’s Edition)My Profile

  5. I always get a workout in while away from home. Sometimes, the gyms are awful and other times, they are great! 🙂
    Kierston recently posted…#RECIPEFRIDAY {Low-Carb}: Chocolate Protein Fudge Berry Clusters!My Profile

  6. I’m traveling in 2 weeks and I’ll be taking this workout with me 🙂 Thanks!
    Jill @ Fitness, Health and Happiness recently posted…What’s For Dinner Menu PlanningMy Profile

  7. Thanks for sharing!

  8. It is nice to know that there are hotel gyms that has plenty of good workout machines. I don’t usually go the when I stay in a hotel but now I am interested to do a workout routine.

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  1. […] presses, lunges/bicep curls, deadlifts/rows and pushups, of course! (You might even try the hotel gym workout I videotaped over […]