The Best Workout for a Hotel Gym

hotel gym

The Houstonian Hotel Gym, Houston, TX



Everytime I travel I get thrown for a loop when it comes to exercise.  First, I’m on vacation or traveling for work, so exercise is the last thing on my brain.  If I somehow do think to workout, I convince myself not to since most hotel gyms are subpar to say the least.   When I get home I need a vacation from my vacation, so I skip going to the gym.  It takes forever to get back into sync.

Most gyms nowadays include a decent set of dumbbells.  Before I book a hotel I ask, “Do you have a gym?”  If they say yes, I then proceed to ask, “Do you have dumbbells and a bench?”  If they say “yes,” to that, I book a room.


Back Exercises with Dumbbells

Here is a basic and simple workout I like doing when I’m at a hotel:


This is a circuit workout or you can do it as a HIIT workout.  I found if you do three to five rounds (based on your exercise level) with reps between eight and twelve does an excellent full body workout.  You should rest 30 to 60 seconds between each exercise.


Dumbbell Exercise 1: Dumbbell Squat to Lateral Raise (Suggested weight 15 to 25 pound dumbbells for men 10 to 20 pound dumbbells for women)

Hold a pair of dumbbells at your side with your feet a tad bit wider than shoulder length.  Do a squat as if you’re sitting back.  When your thighs are parallel to the ground push upwards and raise the dumbbells to your sides.


dumbbell squat to lateral raise


Dumbbell Exercise 2: Dumbbell Row to Shoulder Press (Suggested weight 20-35 pound dumbbells for men 15-25 pound dumbbells for women)


Hold a pair of dumbbells at your side and bend at your waist.  Do a row by pulling the dumbbells toward your chest while contracting your shoulder blades.  Proceed to lift the dumbbells to your shoulder and press overhead.


dumbbell rowdumbbell shoulder press


Dumbbell Exercise 3: Rear Deltoid Row to Deadlift (35-50 pound dumbbells for men 20-35 pound dumbbells for women)

While holding two dumbbells at your side bend forward at the hips.  Raise your elbows all the way up and then slowly return them to the starting position all the while keeping your head and your back straight.  After completing the rear deltoid row stand up straight to finish the exercise with a deadlift.  Return to the starting position of the row before starting the next rep.


dumbell rear delt rowdumbbell deadlift


Exercise 4: Mountain Climbers

You will not use dumbbells for this exercise, but this will increase your heart rate quite a bit if done properly.  While in a push-up position alternate bringing in your knees as fast as you can for 1 minute.


mountain climbers


Exercise 5: Push-Ups

You will not use dumbbells with this exercise either.  With your hands shoulder width apart, your core tightened, lower yourself to the ground.  When you touch the ground push back up with explosive speed to complete one rep.


push ups


For a more intense dumbbell workout at your next hotel visit check out:

The 25 Pound Dumbbells Workout