On a business trip, your exercise routine often falls by the wayside as early as the second day: a packed schedule, fatigue, and a hotel without a gym. The simplest solution: aim for a minimum—three 25-minute sessions per week—scheduled just like any other appointment. This minimum is enough to maintain your fitness, and you can do it with or without a gym.
In a nutshell
- The minimum: 3 sessions of 25 minutes per week, covering the entire body.
- The plan: Plan the session the day before, before the first meeting.
- Equipment: An elastic band is all you need in a hotel room.
- Jet lag: a light workout upon arrival, a more intense workout after a good night's sleep.
Why does your routine get thrown off track when you travel?
The same issues keep coming up: meetings one after another, meals at odd hours, disrupted sleep, and a small or closed hotel lounge. Without a plan, you end up telling yourself, “I’ll do it tomorrow.” So your weekly schedule shouldn’t depend on the hotel or how much energy you have in the evening.
The minimum: 3 sessions of 25 minutes each
Health guidelines recommend exercising all major muscle groups at least twice a week (Position Statement 2026 from the American College of Sports Medicine). Three short workouts therefore exceed the minimum requirement. Here is an example of a workout you can do in a hotel room:
- Warm-up (5 minutes): hip, shoulder, and spine mobility exercises; a few bodyweight squats.
- Legs (2 exercises): squats and reverse lunges, 3 sets of 10 to 12 repetitions.
- Push-ups: with hands elevated on the bed or desk if needed, 3 sets.
- Pull-ups: pull-ups using an elastic band attached to a door, 3 sets of 12 repetitions.
- Core exercises (2 minutes): plank, 2 sets of 30 to 40 seconds.
- Cool-down (2 to 3 minutes): stretching and slow breathing.
For more ideas that don't require equipment, check out our articles on staying in shape on vacation and exercising without equipment.
How can you cope with jet lag?
Everyone reacts differently. Here are the guidelines I give my clients:
- On the day of arrival: Take a walk outside during the day and do a light mobility workout. Daylight helps reset your body clock.
- The first 48 hours: Avoid trying to set records or doing very intense workouts. Focus on consistency, not performance.
- In the evening: Avoid intense workouts right before bed if you're already having trouble sleeping.
- Hydration: Drink regularly during and after the flight.
- The Cool-Down: Start with a lighter workout than usual.
For better sleep, see our article in English, “The Power of Sleep.”
What should you do if the hotel doesn't have a meeting room?
Bring an elastic band: it takes up as little space as a sock in a suitcase. Use your body weight, the bed, a sturdy chair, and a door. Also check out nearby parks and streets: a brisk 30-minute walk is a great way to round out your strength training sessions. If there’s a gym available, use it for weight-bearing exercises: barbell squats, pulley rows.
Paris, London, Singapore: Staying Connected
I coach my clients in Paris, London, and Singapore. When a client travels, the program goes with them: sessions continue from one city to the next, in a private room whenever possible.
- In Paris: at the private studio in Neuilly-sur-Seine, from 6 a.m. to 11 p.m., 7 days a week. If you work in La Défense, see “Personal Trainer in La Défense and Courbevoie.”
- In London: sessions for executives and international professionals, particularly in the City, Mayfair, Kensington, and Canary Wharf neighborhoods. See personal trainer in London (in English).
- In Singapore: workouts tailored to the climate and travel in the region. See personal trainer in Singapore (in English).
Sessions in London and Singapore are held by request, depending on my travel schedule and availability. The program is tailored to each client. To learn more about this approach, see the International Experience section.
What about meals on the go?
Keep these two simple guidelines in mind: include protein at every meal, and drink water regularly. Late, heavy business meals can be balanced out the next day with a lighter meal and a good night’s sleep. Nutritional guidance is included in all plans.
How do I get started?
Through a personalized 60-minute assessment at the studio. This allows us to create a plan tailored to your travel schedule. For package options, visit the Services page. For London or Singapore, please contact me.
Frequently Asked Questions
Is it possible to get an effective workout in 25 minutes?
Yes. A short, well-structured, and regular workout is more beneficial than a long workout done once a month. The most important thing is consistency.
What should you do if the hotel doesn't have a gym?
An elastic band and your body weight are all you need for a full workout. Add in some brisk walking outdoors.
Should you exercise on the day of your flight?
A light workout or some mobility exercises before and after the flight are helpful. Avoid an intense workout right before a night flight.
How can you stay on a regular schedule when you travel frequently?
Plan the sessions as if they were appointments, the day before the first meeting. Set a minimum number of sessions that you can always stick to—for example, three 25-minute sessions.
Do you offer sessions in London or Singapore?
Yes, upon request, depending on my travel schedule and availability. Please contact me to discuss this.
For more information: sports coaching for executives, “How to Integrate Fitness into a Busy Schedule” (in English), or contact me.
Sources
- American College of Sports Medicine, Position Statement 2026: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. https://acsm.org/resistance-training-guidelines-update-2026/
- Bull FC et al., “World Health Organization 2020 Guidelines on Physical Activity and Sedentary Behavior,” British Journal of Sports Medicine, 2020. https://pubmed.ncbi.nlm.nih.gov/33239350/
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
