Stay fit while traveling: my one-week gym routine at Ping Hotel
I’m the kind of traveler who gains weight on business trips—packed meetings, quick meals, late nights. This time, during a 7-day stay at Ping Hotel, I tried a simple rule: do less, but do it daily. Not “shredding,” just keeping my body from going stiff.
This is my one-week routine: how I trained, how I ate, and how I used what’s available in a hotel setting—plus a few “in-room” shortcuts so you’re not 100% dependent on equipment.
Quick verdict
Staying fit on business trips is realistic if you switch from “hard workouts” to “consistent movement.”
Sleep, water, and daily steps matter more than fancy training plans.
Ping Hotel felt convenient because it’s close to Keangnam—walking a bit more each day becomes effortless.
Hotel gyms: what I expect (and how I use them)
I keep expectations realistic: hotel gyms are often compact spaces for movement rather than full-scale fitness clubs. I only need three things:
Enough space to train for 20–30 minutes.
Flexible timing (early or late works).
A clean, calm environment.
Tip: For exact access hours or usage details, ask the front desk at check-in so you can plan around meetings.
My 7-day routine (short, satisfying, not exhausting)
I rotate light strength, moderate cardio, and mobility/recovery. Each session is 20–35 minutes.
Day 1: brisk walk + core.
Day 2: legs & glutes (bodyweight) + stretching.
Day 3: easy cardio + back/shoulders.
Day 4: active rest (6,000–8,000 steps).
Day 5: 25-minute full body (push–pull–squat).
Day 6: deep mobility + breathing.
Day 7: recap: walk + 10 minutes core.
Tip: Keep a 10-minute buffer for shower and prep. Don’t schedule training right before a meeting—you’ll skip it.
My “in-room workout” for days I won’t go downstairs
On heavy meeting days, I use an emergency plan: 15 minutes in the room—no gear, just consistency:
Slow squats (3 rounds)
Planks (3 rounds)
Push-ups (as you can) (3 rounds)
Hip & lower-back stretches (5 minutes)
After that, my body feels awake again. More importantly, the habit stays alive.
Eating on business trips: I choose “enough,” not extreme
I don’t do harsh dieting. I follow three simple rules:
Enough protein (so I don’t snack mindlessly).
Enough water (many “hunger signals” are dehydration).
Earlier dinner when possible, for better sleep.
Sleep: the fitness hack people ignore
Two or three nights of poor sleep and I crave sugar and eat unconsciously. So my real goal was sleeping on time, not “training more.” Better sleep makes everything else easier.
Why Ping Hotel works for “stay-fit” business travelers
For me, the biggest advantage is convenience. In Me Tri, about 800m from Keangnam, you can add movement without forcing it: walk a short stretch, leave five minutes earlier, or take a gentle walk after dinner. Those small habits add up the most.
Closing thought
After one week, I didn’t transform. But I got something better: I wasn’t stiff, I felt sharper, and my workdays felt lighter. If you’re in Hanoi for business and staying at Ping Hotel, start with 20 minutes a day. You’ll feel the difference.
Related reading
More Vietnamese articles on pinghotel.vn
More English articles on pinghotel.vn
Frequently asked questions (FAQ)
Can I stay fit while staying in a hotel?
Yes—focus on consistency, plus sleep, water, and daily steps.
What if I don’t have time to use the gym?
Do a 10–15 minute in-room routine (squats, planks, push-ups, mobility). Keep the habit alive.
When should I train on a business trip?
Early morning or right after work. Avoid placing workouts right before meetings; keep a 10-minute buffer.
How do I avoid gaining weight while traveling?
Prioritize protein, drink enough water, and avoid very late heavy dinners—no extreme dieting required.
Why does sleep matter for fitness?
Poor sleep increases cravings and mindless eating; good sleep improves control and recovery.
Is it convenient near Keangnam/Ping Hotel to add steps?
Yes. The area makes it easy to walk a bit more daily, which is the most sustainable approach.
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Address: 26 Me Tri Ha Street, Nam Tu Liem District, Hanoi
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